- Time: 30m
- Distance: 10.00 miles
- After warm-up do 4x90 seconds at Zone 4 effort (3-minute recoveries). Finish with a very easy cool down and stretch.
- Time: 30m
- Distance: 1600.00 yards
- WU: 300 & 6x50 on 10" rest.
- MS: 8x100 on 20" rest.
- CD: 200
Day 116
BIKE
SWIM