I was riding only once a week on the weekend as a long ride but did a ride/brick during the week. I was swimming 4-5 times a week, including 1 with the local swim squad, and was running 3 times week, plus the brick.
4x400m efforts on 78sec/200m walk float, 1km easy jog, 4x400m efforts in less than 78sec/200m walk float, 1km easy jog, into 2x200m efforts on 35sec/200m walk float.
Finished with a 10min jog down.
It was a frosty morning wearing a few layers and the main set was 1min at rpe 13/16/19 x 6. My heart reached mid to low 190’s. I collapsed at the end of the last 1min was laying down for about 5mins. I was still breathing heavy during the cool down walk and was sore for days afterwards! A session I dreaded whenever I saw it!
Also, just recently the main set at one of our swim squad sessions was 15×200’s.
Winning to me is executing my race plan under pressure, no matter the result. I know I will always be happy with my race if I execute my race plan with what I had that day. Obviously wanting to win or podium is important. Executing my race will always make me satisfied.