• Week 1
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  • Day 41

    BIKE
    • Time: 2h 10m
    • 15' warm up - nice smooth spinning - then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 3x30 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength. 10' cool down.
    SWIM
    • Time: 30m
    • Distance: 1500.00 yards
    • WU: 300 of any stroke, distance, amount of rest between.
    • MS: 1,000 total of any stroke, drills, distance, pace, or rest between (be creative!)
    • CD: 200 cooldown non-stop freestyle.