- Time: 45m
- WU: 10'
- MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time:
- 90" right leg, then 90" left leg.
- 45" right, 45" left, vice versa 2x.
- 30" left, 30" right increase cadence each 5" to maximum.
- 20" right, 20" left for 2'.
- 15" right, 15" left for 1',
- 10" right, 10" left, for 40"
- 5"right, 5" left for 20".
- 3-4 x 1' at max cadence, RI 1'.
- 3-4 x 15" at max cadence to spinout, RI 45"
- CD: 10'
- Time: 1h 10m
- Distance: 3450.00 yards
- WU: 400
- MS:
- 4x75 on 20" rest - odds ones have middle 25 yds as drill (1, 3) - the evens have the first/last 25 as drill.
- 8x200 as follows:
- - #1, #5 - 150 cruise, 50 FAST!
- - #2, #6 - 100 cruise, 100 FAST!
- - #3, #7 - 50 cruise, 150 FAST!
- - #4, #8 - 200 FAST! These are all on 30" rest. 200 easy
- Swim 5x150 on 15" rest. Do these w/paddles.
- CD: 200

# Day 15

BIKE

SWIM