Perform "Swimming Field Test" at: http://enduranceworks.com/resources/field-tests/ to perform you test and calculate your swim pace training zones.
View swim drill videos: http://www.enduranceworks.com/resources/swim-drill-videos/
Z2. Include6x 30" (seconds) pick ups mixed in - accelerate to a fast cadence (without bouncing in the saddle)
5' Z1 warm up with 4 x 10-15" (seconds) strides in the warm up. Strides are quick accelerations (but not all out) to fire fast twitch muscle fibers.
20' Z2 Nice and smooth. Keep upper body relaxed.
Field test to set your training zones for the bike.
Download and follow "Cycling Field Test" protocol at http://www.enduranceworks.net/resources/ to calculate your bike training zones using power, heart rate or perceived effort.
Your training zones may change over time.
100 Z1 easy Choice, r10s
2x 100 Float Kick Drill, r10s
4x 25 FR Z3 (quick arm turnover), r10s
300 FR Z2 with pull buoy, r30s
6x 50 FR steady Z2 (hold same pace for all), r10s
300 FR steady Z2 with paddles, r20s
4x 50 FR (25 Z4 Fast, 25 Z1 Easy), r15s
300 FR Z1 easy with pull buoy - focusing on long, gliding strokes.
View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/
20' Z1/Z2 - nice and relaxed
10' Z1 to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm without bouncing up and down in saddle) mixed in.
50' Z2 steady ride. Include 4 x 60" (seconds) Z3 standing mixed in.
10' Z1 at 90+ rpm easy gear
Make a note of what you eat and drink during your ride.