Just a reminder
Swim:
300m – freestyle warmup
5-7 min of shoulder mobility / stretching
500m swim afap
Rest 3 min
5 x 25m feet only – rest :45 between
Then, 300-400m cool down
Recovery:
60 min bike
:30/:30 for 1st 10 min and 3rd 10 min. (:30 hard is about 80%). Rest. 50-60% flush