Warm Up - 1000m
4 x 100m Freestyle (20 seconds rest)
3 x 100m Pull Buoy & Paddles (15 seconds rest)
2 x 100m Kick (10 seconds rest)
100m Backstroke / Breaststroke
Main Set - 2000m
8 x 50m Freestyle (Holding best pace with 15 seconds rest )
12 x 100m Freestyle  (Holding best pace with 10 seconds rest)
8 x 50m Freestyle (Holding best pace with 20 seconds rest)
Cool Down - 200m

Warm Up – 10 mins
10 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set - 40 mins
8 Sets of:
3 min effort @ hardest sustainable effort level and race cadence
2 min easy spin recovery in between sets
Cool Down – 10 mins
Easy spinning

Warm Up – 10 mins
10 mins easy jog
4 Sets of:
30 sec Hard Effort @ cadence
60 sec Easy 
Main Set - 36 mins
6 Sets of:
5 min effort @ hardest sustainable effort level
1 min easy in between set
Cool Down – 10 mins
Easy Jog

Warm Up – 15 mins
7:30 mins @ cadence 85-95rpm
7:30 mins @ cadence 75-85rpm
Main Set - 35 mins
2 Sets of:
15 min effort (cadence 60-70rpm)
2.30 min easy spin recovery (cadence 80-90rpm)
- Efforts to be done in aero position.
 Note: keep your Effort level (Heart Rate) 
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
Cool Down – 10 mins
Easy spinning

500m warm up
500m kick
500m pull bouy
5 x 100m Freestyle (Holding best pace with 10 seconds rest)

Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.

Brick Session:
Run straight off the bike.

Key Points: 
Keep your Heart Rate low. This run should be done at 70% of your Half Ironman run pace.