60' ride on a hilly course. Push the uphills and recover on the downhills. Effort on the uphills can hit RPE of 7/8. Keep Effort at 5-6 RPE out of 10 otherwise.
WU: Swim 4 laps (200 yds) warm up.
MS: The next set will be 10 x 50 on 30" rest. This means 50 yards sprint, 10x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
CD: Then swim 100 yards easy cool down.