For example , three sets of 200m freestyle + four minutes as best effort on the ergo holding 90 - to - 100rpm with a three - minute rest between sets .
Incorporating a bike element replicates an aspect of the race and breaks up the swim set .
Three sets of 200m freestyle + four minutes as best effort on the ergo holding 90 - to - 100rpm with a three - minute rest between sets .
Incorporating a bike element replicates an aspect of the race and breaks up the swim set .