WU: 12mins easy to steady, 3x30secs build to fast, 30easy
MS: 6mins @10km pace, 3mins easy , 4:30mins@ 10km pace, 2:15mins easy 3mins@10km pace , 1.5mins easy,
1.5mins @ 10km pace
speed: 4x20seconds, 40seconds recovery
CD: 10mins easy cool down and stretching
just spin the legs, in your small chain ring and easy gear. Spin at a comfortable cadence, ideally around 100rpm.
anything from 30mins to 1.5hours depending on what you have been use to so far.
include 5x 40secs fast, 1.20mins easy
WU:300 easy freestyle B3
200 pull buoy B5
100 as (12.5m scull + 12.5m doggy paddle + 25m free)
MS: 300 fins alternate 25m 6-3-6, 25m freestyle B5s
200 freestyle B3/5/7/3...
100 pull buoy (alternate: 25m waterpolo + 25m freestyle)
300 pull and optional paddles
200 fins (fast freestyle)
100 freestyle B5s
CD: 200 choice
20mins easy to steady
2-4x(6mins Big Gear, or hills 3mins easy)
20mins easy, 1.5miles @ 80% of HR reserve (lap start and finish for 1.5miles exactly on your watch) aerobic test, 20-30mins easy
Do 1hour of running in total
WU: 300 easy freestyle
4x50m as 12.5m scull + 12.5m doggy paddle + 25m free
build: 4 x50 freestyle (25 fast + 25 easy)
The pace for these 100s should be the average pace you want to do the 400m in. Remember, this test is all about pacing it right. You want your 200m and 400m to be the same pace. However, this is the best paced effort you can put in.
MS: 4 x100 freestyle (+20s) aim to pace these 100m at the pace you will be doing your 400m
400m time trial
5mins easy swimming, 3 mins of rest and stretching...
200m time trial
CD: 100m cool down
**this session is taken from Swim Smooth***
steady ride. Keep power and HR in Z2. It is important to do this consistently and develop a good endurance base if you haven't already done so.
If you have been doing 2:30hour rides for the past few weeks at Z2 and this is comfortable and you don't feel tired after it. Then either extend this ride to upto 3hours OR ride over long hills, stay seated and hit Zone 3 at a few minutes at a time, in total 30mins OR
2x10mins @ a steady to moderate effort (upper Z2-lower zone 3) seated and in a harder gear, with 3mins easy in between