Week 3 Training

h/i swim = w/u + 4x400 + c/d
e swim = 2250 yd (1.2 mile) time trial
h/i bike = w/u + 40 min (40k speed) + c/d
e bike = 3:00 steady
h/i run = w/u + 25 min. 10k speed + c/d
e run = 1:40 easy
brick = 1:15/30 half im pace