Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled. Zone 1 only.
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.
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.