On a rolling course with hills up to 4%, heart rate primarely in zone 1 and 2. Pretty form and quick cadence.
3x (4x 50m (25m Drill, 25m swim) P= 15" SP= 100 swim
8x 50m (25m acceleration, 25m swim) P= 15"
400m swim zone1
With a light resistance on a trainer or on a flat course, for 1 minute gradually increase cadence to maximum. Maximum is the cadence you can maintain without bouncing. As the cadence increases, allow your lower legs and feet to relax-especially the toes. Hold your maximum for as long as possible. Recover at least 1 minute and repeat several times. These are best done with handlebar computers that displays cadence. Heart- en power ratings have no significance for this workout.
After a 15' WU do 15' of drills/skills. Run easily for another 15'
Bike primarily in the 1 and 2 zones on a rolling course with small grades up to 4%. Remain seated on the uphill portions to build greater strength while maintaining a comfortably high cadence.