warm up – 1000m
- 400M EASY FREESTYLE
- 300M [50M HARD / 50M EASY] (KEEP STROKE COUNT)
- 200M [100M HARD / 100M EASY]
- 100M KICK
main set – 2000m
- 8 X 50M FREESTYLE (25M SPRINT, 25M EASY RECOVERY)
- 15 SECONDS REST.
- 100M FREESTYLE
- 200M FREESTYLE
- 300M FREESTYLE
- 400M FREESTYLE
- 300M FREESTYLE
- 200M FREESTYLE
- 100M FREESTYLE
- HOLDING PACE SO YOUR FIRST 100M FREESTYLE TIME BECOMES YOUR PACE FOR THE CYCLE.
- 200M FREESTYLE THEREFORE IS 2X YOUR 100M TIME AND SO ON.
- TO COMPLETE THE SESSION SUCCESSFULLY YOU HAVE TO HOLD 100M TIME FOR THE ENTIRE CYCLE.
- 15 SECONDS REST BETWEEN EFFORTS.
cool down - 200m

notes:
- LOW HEART RATE
- WORK ON YOUR FORM
- TRY TO DO IT SOFT SURFACE: GRASS, TRAILS, HARD SAND.

warm up – 30 mins
- 20 MINS @ CADENCE 85-95RPM
4 sets of:
- 30 SEC HARD EFFORT @ CADENCE 89-100RPM
- 60 SEC EASY SPIN
session 1 
- RIDE EASY FOR 50 MINUTES
- WORK ON HIGH CADENCE
- LOW HEARt RATE
cool down – 10 mins
- EASY SPINNING

warm up – 30 mins
- 15 MINS @ CADENCE 85-95RPM
- 15 MINS @ CADENCE 75-85RPM
main set – 37.50 mins
3 sets of:
- 10 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 – 25 mins
- EASY SPINNING

warm up – 20 mins
- 15 MINS EASY JOG
4 sets of:
- 30 SEC HARD EFFORT @ CADENCE
- 60 SEC EASY
main set – 35 mins
5 sets of:
- 5 MIN EFFORT @ HARDEST SUSTAINABLE EFFORT LEVEL
- 2 MIN EASY IN BETWEEN SET
cool down – 10 mins
- EASY JOG

key point:
- ADD SOME HILLS, AT LOW EFFORT
- LOW HEART RATE
- WORK ON YOUR FORM
- TRY TO DO IT SOFT SURFACE: GRASS, TRAILS, HARD SAND.

warm up – 20 mins
- 15 MINS @ CADENCE 85-95RPM
4 sets of:
- 30 SEC HARD EFFORT @ CADENCE 89-100RPM
- 60 SEC EASY SPIN
main set – 35 mins
7 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

800m WARM UP
Main Set:
- 1 X 800m PULL, PADDLE, BAND
- 2 X 400m PULL BOUY
- 4 X 100M FREESTYLE(HOLDING BEST PACE WITH 10 SECONDS REST)
200m COOL DOWN

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.

Steady easy run.

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.

sunday special:
- 1000m PULL/BAND/PADDLE
- 1000m PULL/BAND
- 6 X 50m BAND ONLY
- 6 X 100m @ RACE PACE