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  • Day 18

    BIKE
    • Time: 30m
    • 30 minutes to 1 hour - your choice. Start out at a very easy gearing, over 20 minutes gradually increase the resistance to a medium level. Then gradually work back to the easy gear you started with over the last 10 minutes. Purpose is to loosen your legs after a long run or ride from the day before or even a recent race. If it's nice out, feel free to spin outside, but stay in the small chain ring.
    Comments and Definitions

    T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.

    SWIM
    • Time: 1h 00m
    • Distance: 2500.00 yards
    • WU: 300 swim/100 drill
    • MS: 5x (300 swim at T-pace, 100 drill, so 400 total)
    • CD: 100 easy