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Intermediate Half-Ironman Triathlon
Day 048 - Swimming, then biking
Swim + bike (level 4) 
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SWIM AND BIKE: SWIM: Middle-distance free. SET 1: (1) Do 2 rounds of the following: 200 easy, 150 medium, 100 fast. Rest 20" after each swim. SET 2: (1) 3 x 200; go faster on each one; rest 30" after each. (2) 2 x 200; go faster on each one; rest 30" after each. (3) 1 x 200; make this your fastest. SET 3: 2 x 300 moderate pull. BIKE: Ride 150' total and include 4 x 15' at Level 4. This ride is designed to simulate the race course.
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