100 Swim or 2:00 minute if you are in your pool. 100 Kick with Fins 100 Arm Drills Repeat 4 x 100 Pull with paddles and pull bouy
40 - 45 minutes on a bike. What ever bike or option you have. A mountain bike. Love it! A borrow bike. Go for it!
Nice easy run. Make sure you are able to have a conversation on this run.
**If you are not up to running the whole time, that is OK! I would alternate time of run/walk: walk 2.5 minutes/run 2.5 minutes. Go based off of what you are comfortable with!
300 Warm Up
6 x 50 with :10
3 x 100 with :20 rest
1 x 200 with :30 rest
Outside is preferred but spin bike or trainer works. Get on the bike and ride.
Run off the Bike. Try to make this a quick transition.
Let's just get in the pool. Not sure what you know or what you have done etc. But this is SUPER basic and we won't go anything longer than 100 right now:
Warm Up: 4 x 50 | 4 x 50 with fins and kick board (no fins, just use kick board) | 100 Swim
First MS 500:
4 x 50 with :10 RI | 2 x 100 with :15 RI | 100 Pull with buoy and paddles
3 x 100 with :15 RI | 2 x 100 Pull and Pull Bouy