Warm Up - 1000m
200m Swim
200m Pull
200m Kick
200m Pull
200m Swim
Main Set - 2700m
3 sets of:
2 x 200m Freestyle@ goal race pace (best sustainable pace) 10 seconds rest
1 x 100m Freestyle@ 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.
200m Cool Down

Notes:
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.

Warm Up – 40 mins
25 mins @ cadence 85-95rpm
10 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set
Ride Easy for 60 minutes
Work on High Cadence
Low Hearh rate
Cool Down – 20 mins
Easy spinning
 

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

Warm Up – 30 mins
15 mins @ cadence 85-95rpm
15 mins @ cadence 75-85rpm
Main Set - 50 mins
4 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 – 10 mins
Easy spinning

Warm Up – 20 mins
20 mins easy jog
4 Sets of:
30 sec Hard Effort @ cadence 
60 sec Easy 
Main Set - 25 mins
5 Sets of:
6 min effort @ hardest sustainable effort level 
2 min easy in between set
Cool Down – 10 mins
Easy Jog

Key Points:
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 – 35 mins
20 mins @ cadence 85-95rpm
10 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
Easy Spin – 35 mins
 

3 x 300m Warm Up
Main Set
1 x 700m Pull, Paddle, Band
2 x 300m pull bouy
4 x 100m Freestyle(Holding best pace with 10 seconds rest)
400m 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
10 x 50m band only
6 x 100m @ race pace