Warm Up – 20 mins   
20 mins @ cadence 85-95rpm     
Main Set - 30 mins   
6 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   

Nice easy steady run.

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 – 20 mins
10 mins @ cadence 85-95rpm
10 mins @ cadence 75-85rpm
Main Set - 40 mins
10 Sets of:
1 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.

Open water swim
Try wetsuit/speedsuit
Swim race course

500m warm up
500m kick
500m pull bouy
5 x 100m Freestyle (Holding best pace with 10 seconds rest)

Key Points:
Check Bike Gear
Bike Run course
- More a muscular loading than a CV loading.

Run easy straight off the bike.
 

Ironman Simulation or 1/2 Ironman Race
2k swim or 45 min
120k bike or 5 hours
25k run or 2 hours

Great opportunity to test Race Strategy ( Realistic Pace, Test Equipment, Nutrition, Race Speed)
Practice your Hydratation/Nutrition: (Bike/Run)
- Every 15 and 45 minutes your liquid of choice.
- Every 30 and 60 minutes your solid of choice.

Swim: Race conditions, Race Uniform, Wetsuit, Speed-Suit.
Bike: Pacing, Race wheels, race helmet.
Run: Racing shoes.