Big day on Thursday!

SWIM
Warm-Up with...
400 relaxed swim every 4th length non-free
300 Steady (use paddles if you use gear)
200 Build
100 Kick
All the above on 15s RI
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Spend a little time thinking about what will be a reasonable effort and pace target for the main set. Start at an effort that enables you to swim strong and have your best 100s at the end.
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600 Steady
3x200 Fast
6x100 Best Average Pace
6x50 Easy
400 Steady
2x200 Fast
4x100 Best Average Pace
4x50 Easy
All of the above on 10s RI
All 50s are done on a send off that gives 15s rest when swimming EASY
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Cool Down

BIKE
Five hours - flat as possible with minimal stops, eat and drink at race levels
190/195/200/205/210 - by hour
When you report back note AP/NP - avg HR - max HR - avg speed // for each hour

RUN
Transition to a 10K run with HR at the bottom of your steady zone -- check pace from 3-10K. Start really relaxed for the first 2K - don't worry about pace/HR for those 2K.

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