Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.
Easy spin for 2:45. Ride in Zone 2 HR or 68-70% of FTP for the majority of the ride.
Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1, RPE 5, E Pace).
90' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4 (RPE 8, 90IF). Keep HR in Zone 1-2 (RPE 5-6, 60-70IF) otherwise.
Start out easy and at the start of hour 2 you should be in high Zone 2 (RPE 6, 70IF), the last 30' are Zone 3 (RPE 7, 80IF).
WU: 300 swim easy. 6 x 50 done as 25 scull and 25 distance per stroke.
MS: On each interval of the first set, count strokes on every other 25 while focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses. 3 x 500 (40”) at aerobic effort (easy!) . 6-8 x 50 kick (15”) moderate effort.
CD:200 easy swim.
Run 30' on a flat course or treadmill. Keep HR in Zone 1-2 (RPE 5-6, E Pace). Stretch when done and add in Core 1, 2 or 3.