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SWIM AND BIKE: SWIM: MIDDLE-DISTANCE FREE. (1) 300 steady free pull, 150 steady free pull, and 3 x 50 steady free pull at L3. Long rest between efforts. (2) 1 x 200 fast free swim at L4. (3) 300 steady pull, 150 steady pull, and 1 x 50 steady pull at L3. Long rest between efforts. (4) 1 x 200 fast free swim at L4. (5) 300 steady pull, then 150 steady pull. (6) 1 x 200 fast free swim at L4. (7) 300 steady pull. (8) 1 x 200 fast free swim at L4. BIKE: L3-5: Ride for 120' at L3. Include hills as follows: Age Group level: 30' of hills; Elite level: 45' of hills; Pro level: 60' of hills.
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