Sorry for that little mess-up (posting a classified to the main thread). I must be more tired than I thought.
Here’s a day of workouts for you to enjoy. Totally doable, I’m not trying to impress anyone, just offering you what I did today in case you’re looking for some inspiration.
Bike: 2hrs, 30min warmup, 15 min @ 80% Threshold effort
2x (3/3/2/2/1/1) odd reps at 100-110% race power, evens at 100w less, straight through
10min steady recovery
40-50min @70-75% T-pace effort home. (which should not be very hard)
Run: (right off bike at track or simulate on TM)
15min build to 85% effort
drills, 4x80m strides
5min @ 85-90% effort
3 miles going 400 @ 10k RP -5s / 400 @ 10k RP +5s
10-20min cool down
Swim: (later in the day)
600 warmup
8x {
100 @ 1:30 perfect stroke,
4x50 @ :50 desc 1-4 to MAX effort
} 30s rest between sets
2x{
8x50 kick @ 1:00
200 IM @ 3:00
}
300 with fins going 50 drill / 50 swim
4500m total, adjust sendoffs to your needs
enjoy.