80 minute long run combined with tempo effort.
Warmup/Cooldown: 20 minutes easy
Main: 8 x (3t, 2r) 3t efforts should be RPE 6-7(just under lacatete threshold). 2r at RPE 2.
In the main set, the cryptic 3t and 2r means that there's 3 minutes at tempo or increased pace, followed by 2minutes recovery running. So in total for the main set, you'll do 40 minutes total.
wu: 300 continuous- (alternate 25 swim, 25 kick)
main: 20 x 75 hold constant pace for each-so judge pace in the first few, RPE 5
cd: 200 easy