- Time: 1h 20m
- WU: 15 min. Z1. Trainer or road.
- MS: Then large gear, using smallest 4 cogs, Z3 to Z4 repeats of: 5 min. out of saddle/5 min. small ring spin easy. Repeat these out of saddle efforts uphill or downhill if on road, rpms will be around 50 if in large enough gear.
- *Number of efforts will be 5.
- CD: 15 min.
- Time: 1h 05m
- Distance: 3000.00 yards
- Swim Endurance
- WU: 200 non-free.
- MS: 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.