|
SWIM AND BIKE: SWIM IS MIDDLE-DISTANCE FREE: SET 1: (1) Do 200 easy, 300 medium pull, and 400 fast. Rest 10" at each 100. (2) 4 x 75; swim the first 25 at 100%. Rest 20" after each 75. SET 2: Do 3 rounds of [50 at 100% with 10" rest, 400 steady, and 50 at 100% with 10" rest]. Rest 1' between rounds. SET 3: Swim 400 free for your personal best time. BIKE: (1) 45' warmup at L2 on rolling terrain. (2) Do 4 x 4-mile efforts at and above race pace (L4), with 1' rest between efforts. (3) 1 x 2-mile hill climb (L4). (4) Warm down at L2 for 15'.
|
Shopping:
(what is this?)