Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm).

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.

Back and abs

WU:
100 swim, 100 kick, 2 x 100 drill, 100 pull.
MS:
2 x 75 (15”) done as 25 fast, 25 slow, 25 fast.
1-minute rest.
2 x 75 (15”) done as 25 fast, 25 slow, 25 fast.
4 x 25 fast (30”).
2 x 50 fast (30”).
CD: 200 very easy pull.
Total: 1200

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.

Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.

WU: All easy.
100 swim, 100 drill, 100 kick, 100 drill.
MS:
3 x 100 mod (15”).
1 min rest.
3 x 100 mod (15”).
CD: 300 done as 100 pull, 50 kick, 50 back stroke, 100 pull.
Total: 1300