Swim
Warm up
- 3×300 (100 free swim, 50 free kick, 100 non-free swim, 50 non-free kick)
Main set
- 6×50 (1-Build, 2-Breath)
- 4×600 (300 Build, 200 pull, breath, 100 all out)
- 4×150 (1-all out, 2-easy, 3-kick, all out)
Cool down 800 with drill
Total 5000
Bike
Hill climb
- poplar plains 4 laps
- Bayview hill 1 lap
- Rosedale valley
Total 20K
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