Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.
Comments and Definitions
Kickboard Kick or Kick on Back with hands over head, fingers locked.
Run 30' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
WU: 300 swim, 100 kick, 150 drill
MS: 7x (300 at T-pace minus 3 seconds, 100 drill, 100 fast, 50 non-free)
CD: 100 ez