Easy spin for 45 minutes in small chain ring. No HRM, but keep the effort very easy.
Comments and Definitions
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
RUN
Time: 1h 10m
Run Hill Repeats
Strength
70
WU: 15'
MS: Run 6x2' up a hill. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise for the remainder of the main set's 40minutes.
CD: 15'
Stretch when done and add in Core 1, 2 or 3.
SWIM
Time: 30m
Distance: 1500.00 yards
Easy swim
Recovery
30
1500
WU: 500
MS: 500 pull w/paddles. 10x50 on 20" rest. Swim easy and focus on form.
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.