Bike: 12minutes covering as much distance as possible.
Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.
Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.
Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.
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