• Week 1
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  • Day 41

    BIKE
    • Time: 3h 00m
    • Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3.
    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: 45m
    • Distance: 2500.00 yards
    • OPTIONAL SWIM:
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 15x100 @T-pace + 3". Your rest is 15".
    • CD: 300 easy.