Bike on Computrainer 1:05 149 watts
8X1 min speed interval with 3 min recoveries + warm up and cool down
I chose a flat course (Sylvania) to do the intervals on.
Swim 2800 meters
800 warm up
300 pull
5X200 Lactate Inervals :45 rest
8X50 sprints :20 rest
300 cool down
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