Favorite Workouts

Dynamic Warmup for 10'
Then Perform 5 sets of 25:00 Bricks as time permits.
Bike for 12:00 at Endurance power then Run for 8:00 at Endurance pace followed by 5:00 Swim Bench done as :20" pull and :40" rest. Pay attention to your form and keep elbow position high.

Loved these!  It was nice getting off of the bike and running every 12 minutes or so.  If you need transition work - this is the workout for you!