BT: Warm-up well. Then ride 40 to 60 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.
BT: Warm up: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec. Then 5 x 400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one. Then swim a 500 time trial. All out. Your average 100 pace for this is your T-time for future workouts. Then swim easy, 100 cool down. (2800m/y)
AIM: Develop Pacing Awareness Warm Up 300 FC 100 BC Main Set: Keep focussed – tough session 5 x 100m FC Pace Control 30 rest 85% effort 1000m TT FC 80-85% 60 rest • Odd lengths bilateral every 3 • Record Time 5 x 100m FC Pace Control 20 rest 85% effort • Keep 100m splits consistent • Keep to rest periods • Maintaining Stroke count • Record Total time for 100m splits and rest – minus 4:10 Cool Down Stroke drills per 100m (if time) 4x 25 FC Eyes closed swim – 10 secs gap. Practice tumble turns 3-4 times 100 BR
BT: Hilly course with long climbs. Stay in the heart rate 2-4 zones on hills. No anaerobic. Do not force the effort on hills. Hold back some on climbs. Mostly seated on climbs.
BT: Cruise intervals. Warm up well. Then 4-5 x 3 minutes. Build heart rate to zone 4-5a. 2 minute recovery interval. Relaxed form! Listen to breathing.
Open water with partner/s. Several short race efforts. Work on sighting and swimming straight. (If open water is not possible this week do the same type of siting swim in a pool looking at a landmark above the deck every 4th to 6th stroke.)