Steady paced aerobic ride predominantly in Z2. Focus on relaxed arms and upper body with good cadence of 85 - 100rpm. Just good relaxed riding here, nothing too hard.
15 mins run straight off bike - aim for 90spm cadence with straight back and good form and alignment!
400 (20 RI), 300 (15 RI), 200 (10 RI), 100 - 1 minute rest
1st set - pull
2nd set - FS
3rd set pull paddles or pull bands
Steady state endurance focus at 80 - 90rpm
Fine to chuck in some higher end Z3 - Z4 efforts
400 pull bilateral 8 x 50 25m one arm drill (other arm out in front) - best to use fins 25m FS breathe to that side 200 FS swim tempo 8 x 50 25m one arm drill (other arm by your side - alot tougher to do and need to focus on rotating hips and shoulders in unison - try not to lift head to get breath) 25m FS breathe to that side 200 FS swim tempo 8 x 100 snorkel pull bands focus on hands driving straight forward in front of shoulder 200 FS swim tempo 400 pull breathe to one side of pool only
2 hour ride - aerobic endurance focus. Conversational pace Z1 on flats and Z3 - 4 on hills All steady state riding with cadence at 90rpm or higher
20 mins run straight off bike - aim for 90spm cadence with straight back and good form and alignment!