• Week 1
    Print Week

    • Day 5

    BIKE
    • Time: 45m
    • 15 min warm up, warm down with easy spinning in the small ring. 15 middle minutes in big ring, but still not a hard effort. If on the road,
    • concentrate on constant pedaling with minimal freewheeling
    SWIM
    • Time: 30m
    • Distance: 1350.00 yards
    • wu: 400 continuous. last 50 in each 100 is kick
    • main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
    • cd: 6 x 25, each slower than last