70' ride on a flat to gently rolling course. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).
Swim TT - KEY WORKOUT
WU: 200 warm up. 8 x 50 on 15 sec rest.
MS: 1000 yd TT (time trial) for time.
The time for the 1,000 is divided by 10, to get your avg. pace. This pace is now known as your T-Pace.