Functional exercises for core strength and stretching. Otherwise, stay off of your legs today all you can.
WU: Start slow and gradually build pace/effort.
4 x 200 done as 100 swim, 100 kick
10 x 50 done as 25 drill (your limiter), 25 swim
MS: 8 x 200 (10”) at T-pace + 5 sec
CD: 200 easy. Stretch out your stroke
BT: Cruise intervals. On a moderate hill ( about 4-6% grade) run 4-5 x 5 minutes uphill. Build to heart rate 3-4 zones. Recovery is your descent time. Keep descents very slow and easy. Good form!
Masters. Concentrate on form--NOT fitness! Move to a slower lane than usual.
Ride in 1-2 power zones, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. (Count 30 left foot strikes. Your time on left foot strike #30 should be 19-20 seconds. No faster. No slower.) On the recoveries skip 60 times (30 skips each leg alternating--as kids skip). Also include walking in recoveries. Perfect form! Zone 1 cool down.
Ride a rolling course at FTP on the climbs. Otherwise, heart rate 1-2 zones. Mostly in saddle on hills to build & maintain hip strength.