- Time: 1h 00m
- WU: 10'
- MS: You are going to run 7x800 at Zone 3. Your recovery is equal to your work time. 3:00 work time equals 3:00 recovery time.
- CD: 10'
- Time: 45m
- Distance: 1400.00 yards
- WU as you would before a race (200 yards).
- MS: Then swim a 1000m/yd time trial all out. Record TT time.
- CD: 200 easy