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

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 – 20 mins
- 10 MINS @ CADENCE 85-95RPM
- 10 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 – 5 mins
- EASY SPINNING

warm up – 20 mins
- 20 MINS EASY JOG
4 sets of:
- 30 SEC HARD EFFORT @ CADENCE
- 60 SEC EASY
main set – 56 mins
8 sets of:
- 5 MIN EFFORT @ HARDEST SUSTAINABLE EFFORT LEVEL
- 2 MIN EASY IN BETWEEN SET
cool down – 15 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 – 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 20 MINUTES
- WORK ON HIGH CADENCE
- LOW HEARt RATE
cool down – 10 mins
- EASY SPINNING

8 X 100m WARM UP
Main Set:
- 2 X 400m PULL, PADDLE, BAND
- 16 X 50m PULL BOUY
- 300m KICK
300m 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.

Brick Session:
Run straight off the bike.

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.

2 x 500m PULL/BAND/PADDLE
2 x 500m PULL/BAND
5 x 100m FREESTYLE
5 X 100m KICK EASY