Swim:
100m x 10
Rest 1-2 min between ; depending ability
400-500m cool down swim
Bike:
10 min @60%
10 min @70%
20 min, 1 min @80% 1 min @50%
10 min @50%
Swim:
100m x 10
Rest 1-2 min between ; depending ability
400-500m cool down swim
Bike:
10 min @60%
10 min @70%
20 min, 1 min @80% 1 min @50%
10 min @50%