WU- 5 to 10 minutes easy swim
MS- Swim 15 minutes max distance... taking breaks if/ as needed.
CD- 10 minutes easy swim
Ride easy/ conversational, and use an easy gear with a high cadence.
WU- 10 minutes easy walk/ jog
MS- Run/ walk 30 minutes maximum distance.
CD- 10 minutes easy walk
Swim easy, taking breaks as needed.
WU- Ride 10 minutes easy
MS- Ride 30 minutes maximum distance
CD- Ride 10 minutes easy
Run/ walk easy (conversational), taking breaks as needed.
WU- 5 minutes easy swim
MS- 4 x 4 minutes TP (test pace), with 1 minute RI (recovery interval)
CD- 5 minutes easy swim