Week 13 Training

h/i swim = w/u + 8x100 + c/d
e swim = 1 km time trial
h/i bike = w/u + 8x4min spr + c/d
e bike = 1:45 steady
h/i run = w/u + 8x .25 mile spr + c/d
e run = 70 min steady
brick = 40 min/15 min race pace