Swim (Speed day)

• wu: 300 continuous, working on any form weaknesses
• 10x100m, descend 1-5 then 5-10 (numbers indicated intensity level)
• cd: 100m continuous, alternater 50 kick then 40 swim

Bike (55 minutes on the trainer)

• wu: 10.00 minutes at RPE 2-3
• 4x (RPE 4-5 at 8.00 min, then RPE 2 for 2.00 min.)
• cd: 5.00 min work down to RPE2 then to finish

Stretch and Abs