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SWIM AND BIKE: SWIM IS MIDDLE-DISTANCE FREE: SET 1: 400, alternating 25 free/25 back; 4 x 100 free; swim each 100 faster than the previous one. Rest 15" after each 100. SET 2: 6 x 300: #1 and #6: 1st and last lap fast. #2 and #5: 1st 2 laps and last 2 laps fast. #3 and #4: 1st 3 laps and last 3 laps fast. SET 3: Swim a 400 free pull with paddles to loosen. BIKE: 60' warmup at L2. Then ride 6 x 8' at projected race pace with 1' recovery between hard efforts, simulating the race course and conditions. Warm down at L2 for 20-60'.
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Shopping:
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