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  • Day 53

    BIKE
    • Time: 1h 00m
    • 1-3 hour ride on a flat course. Keep HR in Zone 1-2.
    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 40m
    • Distance: 5100.00 yards
    • WU: 1k warm up as 400 swim, then 600 as 100 drill/50 swim
    • MS: 8x (400 at T-Pace, 100 easy)
    • CD: 100