- Time: 1h 25m
- WU: 15' warm up - nice smooth spinning
- MS: 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 4x10 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.
- CD: 10' cool down.
- Time: 1h 20m
- Distance: 3200.00 yards
- WU: 300 swim/100 drill for warm up
- MS: 300 swim w/ pull buoy – then 100 drill – repeat as many times as you can in 50 minutes. Swim effort on the 300s is steady – not hard, not easy. NO STOPPING.
- CD: 200