So starting to get into a groove, I did the bike first and then swam. The difference here is that when you do these in reverse order you might find that your legs are a bit tired when you swim, mine cramp up, and started to during this swim.
Here is how it played out:
Warm up with 15 minutes of easy cycling.
Ride 10 miles at a speed that will total at 30 minutes. Stay in Zone 1- Zone 3 for the majority of the ride.
At any point during your ride, perform the following twice: pick up the pace and focus on raising your heart rate zone so that it's between Zone 3-Zone 4. While in Zone 3- Zone 4, continuously ride for 10 minutes. After the 10 minutes are up, return back to riding in Zone 1-Zone3.
This is usually an interval of a longer set. The focus at Tempo is Z3-Z4. Various terrains will be secondary focus from flat hills. Taking an indoor cycling class is also an option.
See attachment for Heart Rate Zones.
500 warm up
5 x 100 kick on the 2
5 x 100 pull on the 1:20
5 x 100 on the 1:20
finally was a 200 warm down.
tomorrow is a run.