The Brick is a biking and running workout. Ride easy for 60mins and quickly transition to a easy 30min run. The purpose is to get your muscles accustom to running off the bike.
Lift upper body weights
Run easy for 45mins w/ 5 30sec tempo pick-ups.
Today we will get into the water together and work on some swim technique and drills.
Lift Lower body weights
Easy swim: 300wu 200pull 200kick 5x100(50swim/50drill) 300cd
Ride easy and keep a high cadence the effort should be easy to moderate.