Filling in the holes. Balance and flexibility are seldom addressed in main site programing.
CFE
Bike
Following a 10 min. warm up, do 4 rounds of...
10 min @ sprint race pace.
5 min @ Iron man race pace.
SWIM
Open water-
swim "easy" for 20 strokes, then increase turn over for 10.
Easy for 15, Fast for 10. Repeat 3 times
Easy for 10, Fast for 10. Repeat 3 times
Easy for 5, Fast for 10. Repeat 3 times
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