45min Bike + 1.5 hour Swim (3100m). 40min bike commuting

Bike: Stationary bike 45min @ 133/139 batts/min

Swim: 1.5h

Warm up: 200m easy - 200 IM drills change every 25m (Fly / Back / Breast / Free)

4 x 50m as 25m no breathing / 25m choice easy in 1 min 10

8 x 50m kicks with fines
30m fast 20m easy
40m fast 10m easy
50m fast
50m easy
30m fast 20m easy
40m fast 10m easy
50m fast
50m easy

100 easy

200m pulls long easy pulls

5 x 300m every 6 min

Cool down 300m easy