60 outside or on trainer. RPE 3. Again, practice food and hydration timing that you plan to use during race.
Comments and Definitions
Swim/Bike session together. The goal is to swim fairly hard then an easy cruise on the bike while practicing transition. Lake swim is best but you can setup a transition area in your trunk and run out of the pool just as easily.
RUN
Time: 30m
30 minutes at RPE 2. Do in morning or late, but not within several hours of swim/bike work.
SWIM
Time: 30m
Continuous 30 minutes at RPE 4, open water if possible.
Swim/Bike session together. The goal is to swim fairly hard then an easy cruise on the bike while practicing transition. Lake swim is best but you can setup a transition area in your trunk and run out of the pool just as easily.