During the main set of this workout you'll do several efforts at an increasing pace. Don't stress about getting the Zones exactly right for now, it's not easy on such short efforts. Just aim to run each one faster than the one before.

Warm Up:
15mins easy in Zone 2, chatting pace.

MAIN SET:
-4 minutes at Zone 3 pace.
-4 minutes easy jog in Zone 2.
-3 minutes at Zone 4 pace.
-4 minutes easy jog in Zone 2.
-2 minutes in Zone 5.

Warm Down:
5mins easy, slow jog, chatting pace.

These sessions will be done at lower intensities, but will progress in duration. We'll also include technique work. 

Warm Up:
All in Zone 2 with 10secs rests:
3x(100FC, 50DRILL, 100PULL, 50DRILL).

200FC alternating (100 in Zone 2, 50 in Zone 4, 50 in Zone 2) with 20secs rests.

MAIN SET:
250FC in Zone 2 +15secs rests,
4x50PULL in Zone 3 +10secs rests,
250FC in Zone 2 +15secs rests.
2x100PULL in Zone 3 +10secs rests.


Warm Down:
All in Zone 2:
8x50 as (25DOG, 25FC) +5secs rests.

These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer. They prepare your body for longer high intensity efforts in the Build phases.

Warm Up:
8mins easy in Zone 2
5mins as (10secs in Zone 4, 50secs in Zone 2).

MAIN SET:
2,3,4 mins all in mid Zone 4, all with 2mins rest in Zone 2.

3,2 minutes in upper Zone 4 with 3mins rests in Zone 2.


Warm Down:
5mins in Zone 2

These swims will build your speed for race day.

Make sure you read the instructions attached to Day 1, so you know what the abbreviations mean. 

Warm Up:
All in Zone 2, with 5 secs rests.
200FC, 100KICK, 100BACK, 100PULL.

MAIN SET:
4x150FC BUILD (do each 150 slightly faster than the one before) +30secs rests.
1 minute rest.
4x100PULL BUILD (do each 100 slightly faster than the one before) +15secs rests.
1 minute rest.
8x50FC BUILD (do each 50 slightly faster than the one before) +15secs rests.

Warm Down:
200 in Zone 2, mixed strokes

A nice steady run, mainly in Zone 2. Preferably off road. These runs will gradually increase over time, so that you comfortably handle a half marathon on race day.

These sessions are designed to increase your feel for the water, but can also help reduce soreness from your high intensity runs and cycles. 

Warm Up:
200 as (25DRILL*/25PULL) in Zone 2 +20secs rest,
200FC breathe every 3 strokes in Zone 2, +20secs rest,
8x50FC BUILD** +15secs rests.

MAIN SET:
3x200 as (50PULL in Zone 2, 100FC in Zone 3, 50PULL in Zone 2) +20secs rests.

Warm Down:
300 as (25KICK/50FC) all in Zone 2 +20secs rest.
100 as (50BACK/50BREAST) all in Zone 2.

Easy/steady run in Zone 2. Your legs might be tired from yesterdays long run, so don't expect to feel super fresh today.