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SWIM: MIDDLE DISTANCE FREESTYLE: Set 1: 300 steady free, 2 x 150 strong free, 4 x 75 zippy free. Set 2: 2 x 200; start 200's on an interval that allows 15" rest. 150 easy; easy free or stroke. 2 x 200: decrease previous interval by 5 seconds. 150 easy: free or stroke. 2 x 200: decrease interval once again. BIKE: 2-hour bike; increase intensity only on hills; make sure they are under 5 minutes long.
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