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 – 15 mins
- 15 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 – 5 mins
- EASY SPINNING

Warm Up - 1000m
200m Swim
200m Pull
200m Kick
200m Pull
200m Swim
Main Set - 2700m
3 sets of:
2 x 200m [email protected] goal race pace (best sustainable pace) 10 seconds rest
1 x 100m [email protected] slightly faster pace than the 200m efforts
30 seconds rest between sets
8 x 50m Freestyle (Best pace you can hold for all 8)
15 seconds rest between each one.
Cool Down - 200m

Warm up – 15 mins
- 10 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

Warm Up – 20 mins
10 mins @ cadence 85-95rpm
10 mins @ cadence 75-85rpm
Main Set - 36 mins
2 Sets of:
15 min effort (cadence 60-70rpm)
3 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 – 5 mins
Easy spinning

Warm Up – 30 mins
20 mins easy jog
4 Sets of:
30 sec Hard Effort @ cadence 
60 sec Easy 
Includes some short hills
Key Points:
Note: Try to run on grass, Golf Courses is ideal

2km - Time Trial

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.

Sunday Special:
1000m pull/band/paddle
1000m pull/band
8 x 50m band only
4 x 100m @ race pace