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 

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
6 Sets of:
2 min effort @ Vo2max hardest sustainable effort level and race cadence
5 min easy spin recovery in between sets
Cool Down – 10 mins
Easy spinning

Brick Session:
Run straight off the bike
20 minutes easy
20 minutes @ your 5km race pace
20 warm down

Warm Up – 10 mins
10 mins easy jog
warm-up 15 minutes ez running with some strides.
the do the following intervals:
3 min @ 10k pace, 1 min recovery
2 min @ 5k pace, 1 min recovery
1 min All OUT, 1 min recovery
10 min ez running
3 min @ 10k pace, 1 min recovery
2 min @ 5k pace, 1 min recovery
1 min fast, 1 min recovery
cool down

Warm Up – 15 mins   
7:30 mins @ cadence 85-95rpm   
7:30 mins @ cadence 75-85rpm   
Main Set - 65 mins   
1 Sets of:   
65 min easy effort (cadence 60-70rpm)   
- 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 – 40 mins   
Easy spinning   

2 week before race Saturday special:   
3x 15 min race efforts with 5 min recovery   
Race simulation
   
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.   

Warm Up - 10mins
Fartlek Workout: 
1 minute at your 5km effort, 1 minute recovery jog
Complete this 12-15 times
Cool down - 5mins

Key Points:
Keep your Heart Rate low. This run should be done at 60% of your 10km run pace.