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)
200m Cool Down

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

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 Ironman run pace.

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