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Intermediate Half-Ironman Triathlon
Day 069 - Easy swim, then ride and run
Swim (level 2) + bike + run (level 2) 
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SWIM AND BIKE: SWIM IS MIDDLE-DISTANCE FREE: SET 1: L2: Swim 1000-1200 straight to loosen up. SET 2: 4 x 200 with 1' rest after each. Reduce your time on each 200. SET 3: 8 x 50 pulling; sprint the first 25. Rest 15" after each 50. BIKE: OUTDOORS TODAY: Ride 3 hours with hills to mimic the course of your next race. RUN: Immediately after your ride, run 30' at L2.
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