- Time: 1h 00m
- Very Easy
- Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled. Zone 1 only.
- Time: 1h 15m
- Distance: 4000.00 yards
- Swim Endurance - KEY WORKOUT
- WU: 400 non-free.
- MS: 700/600/500/400/300/200/100 freestyle at T-pace with 100 backstroke or kickboard recovery between each freestyle set.
- CD: 200 non-freestyle or kicking mix.
- Time: 20m
- Run Brick
- Warm up easy 5 minutes. Run 10' on a flat course or treadmill after bike workout. 5 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.