TRIATHLON EXTRAS

In addition to your normal WODS:

SWIM
Warmup: 2 x (2 laps drill, 2 laps kicking, 2 laps waterpolo swimming ie head out of water)
WOD: 3-5 x 200m with 30 secs rest in between.
Cooldown: 2 x (2 laps backstroke, 1 lap breaststroke, 1 lap freestyle)

CYCLE
Warmup: 10 minutes easy
WOD: Find a hill that takes about 5-7 minutes to climb – ride up for a total of 3 times.
Cooldown: 5 mins easy + 5 min jog (no rest in-between)