Hello Gators, If you are still working on getting in your week 1 Gator Fitness Challenge commitment, here is what we did in this morning's Tri Club workout at the Y: . Swim (1,000 yds; approx 20 minutes): . Warmup (400): 100/ea... Swim, Kick, Pull, Swim . Main Set (600): Working on technique; don't use time at all for this workout . 100 bilateral breathing . 400 "one thing" (I.e. pick any one thing that you want to work on and focus on just that for the entire 400... some examples... head down, breaking surface (barely) with kick, body rotation, long stroke, etc... Pick the thing that you think you need to work on most and don't worry about the other 25 things that you want to fix) . 100 bilateral breathing . Bike (approx. 1 hr 20 min - 1 hr 30 min): . Warmup (27:00): . 15:00 spinning working heart rate up to Zone 3 (approx. 70%-75% of your max HR) . 12:00 Isolated leg training (I.e. unclip non-working foot; maintain 85-90 cadence throughout): . 30 seconds left leg . 30 seconds both legs . 30 seconds right leg . 30 seconds both legs . Repeat the above steps for a total of 6 . Main Set (50:00; strength building) . 5:00 hard gear, low cadence (50-60) then 3:00 recovery (maintain 80-90 cadence) then repeat (total of 16 minutes) . 20 seconds sprint, max effort then 1:40 recovery then repeat (total of 4 minutes) . Repeat the above steps . 10:00 steady Zone 3 effort . Cool Down (skip if running): 5-10 minutes getting back down to Zone 1 (50%-55% of max HR) . Run (optional): 15-20 minutes with 5 minutes easy then 10 minutes Zone 3 effort then end with 5 minutes easy . Stretch for 5-10 minutes after completion of workout Have a great weekend! Don