Bike LT Test
BT: Long warm-up of at least 15 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 10 minutes into the time trial punch the lap button on your heart rate monitor and record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Cool down for at least 15 minutes.
WU: 400 swim then 6x50 on 15" rest.
MS: 10x100 @T-pace +3". Your rest is 15".
CD: 300 easy.