SWIM: Warm-up: 4 x 75m with bilateral breathing. Main: 10 x 50m steady with 30 seconds rest between efforts, then 100m fast (record your time). Cool down 6 x 50m bilateral breathing SWIM: 3 x 100m warm-up. Main: 75m, 100m, 125m, 100m, 75m all with 40
- record times and compare) Afternoon: CYCLE 90 mins steady Morning: SWIM (in wetsuit and open water) 750m (up to 20 mins) race pace, then tread water for 2 mins, then SWIM back focusing on technique Afternoon: CYCLE 10 mins easy, then 4 x 6 mins
