30min on the trainer or spin class. Relaxed spin, slight resistance get comfortable and relaxed
40 min easy run at a comfortable conversational pace.
SWIM: 200m WU then, 2x200m (easy pace 30sec rest between each), 4x50 drills, 200m CD.
Then - LIFT - Lower Body +: CORE
BIKE: 50min spin easy pace
RUN: 15min easy slow run
RUN: 60 min, easy conversational pace