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
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Run 20' 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.
MS: These next 3 sets all done at an all out effort.
5x100 on 10" rest
10x50 on 30" rest
15x25 on 45" rest
Last set is 5x50 kick on 10" rest