MONDAY- REST
TUESDAY- SWIM, RUN 1:00 (z2, at 10:00 insert 2x6min z4 @ 2min jog)
WEDNESDAY- BIKE 45:00 (z4) transition to RUN 15:00 (z2)
THURSDAY- SWIM, BIKE 1:00 (z2, at 15:00, insert 4x5min z4 @ 3 min spin)
FRIDAY- SWIM, RUN 1:00 (z2, at 45min insert 7.5 min z4)
SATURDAY- BIKE 4:00 (z2, at 3:50 insert 5min z4)
SUNDAY- RUN 1:30 (z1 to z2)
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