This plan ties to the article available at the Endurance Corner website:
Warm up with ten minutes build to Steady, then 10x 15s Fast / 45s Easy; then 2x18 minutes as 6 min Steady/Mod-hard/Threshold with 2 min Easy between the sets. Cool Down.
Something new. Have all the "slow" send-offs, at the beginning of each line be done IM. So you end up doing 6x100 IM as part of the 24x100 Monsy Pattern.
If using 1:45/1:40/1:35/1:30 then all the 1:45s would be done IM
Please refer to Strength Training for Triathlon in the Strength section of the Endurance Corner Libarary (www.endurancecorner.com) and periodize your season according to the guidelines. If you are new to strength training then progress slowly.
Insert 3x25 mins at Mod-Hard pace - back off to Steady HR after each block. Focus on quick cadence. OK for HR to enter Threshold zone on the final 20 min block but stay 5bpm under FT HR and avoid any feelings of racing.
Warm up with 400 done as 8x50 -- relaxed swimming on 10s rest Then do 8x50 with odd ones 25 Build/25 Easy and even ones 50 Steady - all on 10s rest Then swim 200 nice and relaxed +++ Main Set is THREE times through this pattern 10x25 leaving on a send off so you are 50/50 swim/rest -- swim every one very fast Then 250 as your feel (OK to use a pullbuoy) So the whole set is 3x (10x25, 250) +++ Cool Down Pay attention to your average speed for the 25s and log.
If you have time then I recommend that you add 15 minutes of cycling to the start that builds from 60-75% of FTP (Easy to Steady); then Warm Up with 10 minutes Steady (70% of FTP); then 10 minutes alternate by 1 minute at 100% of FTP and 50% of FTP; then 5 minutes choice; then the Main Set Alternate 1 min “On” / 1 min "Off" for a total main set duration of 30 minutes; Start the “on” effort at 110% of FTP and build to 125% of FTP by the end of the set – do not max out, stay under control. Finish with 20 minutes where you sit at the top of your Mod-hard HR Zone (LTHR) and note watts. If you don't know your LTHR then subtract 8 bpm from your FTHR.
If you have time then I recommend that you add 15 minutes of cycling to the start that builds from 50-70% of FTP (Easy to Steady); then
Warm-up with 10 minutes Steady (70% of FTP); then
5 minutes as 15 seconds 125% of FTP / 45 seconds 60% of FTP; then
3x12 min on 3 min Steady (70% FTP);
For each 12 minute interval, minutes 3/6/9/12 are done at 105% of FTP with cadence of 92 rpm;
#1 -- hold 85% of FTP with cadence of 60 rpm;
#2 -- hold 90% of FTP with cadence of 60 rpm;
#3 -- hold 95% of FTP with cadence of 60 rpm;
Immediately after you finish interval #3, hold 75% of FTP for 15 minutes at cadence 92 rpm and track HR recovery. There is no right answer to the speed of your recovery but you will find information on main set stress and depth of fitness in there.
If you know your FTHR on the bike and are unsure of your LTHR then use breath markers and cap yourself at FTHR less 12 bpm. This may end up a little below your LT but that is perfectly OK for this session and far superior to riding slightly over LT