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 – 20mins
20 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set - 20mins
5 Sets of:
3 min effort @ hardest sustainable effort level and race cadence
1 min easy spin recovery in between sets
Cool Down – 20mins
Easy spinning

30 minutes Brick
Run straight off the bike.

Warm Up – 20mins   
20 mins easy jog   
4 Sets of:   
30 sec Hard Effort @ cadence    
60 sec Easy    
Main Set - 32mins   
1 Sets of:   
30 min effort @ hardest sustainable effort level    
2 min easy    
Cool Down – 10mins   
Easy Jog   

Warm Up – 20mins   
10 mins @ cadence 85-95rpm   
10 mins @ cadence 75-85rpm   
Main Set - 32mins   
5 Sets of:   
5 min effort (cadence 70-80rpm)   
1.30 min easy spin recovery (cadence 80-90rpm)   
- Efforts to be done in aero position.   
 Note: keep your Effort level ( Hearth Rate)    
- Should feel a loading of the muscles but no pain in joints, particularly the knees.   
Cool Down – 20mins   
Easy spinning   

40 x 50m Desc 1 to 4

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.

30 minutes Brick
3 k @ 10km pace

Key Points:
Keep your Heart Rate low. This run should be done at 70% of the 10km run.