Warm-up: 10min in Z2 with 80-90 RPM.
Main set: 30min with 1min max power with 30-40RPM - like pushing weights on the bike! Full power downstroke, passive upstroke - in aero position. 1min rest, 0 RPM, just sit on the bike and breath. Repeat 15x (1min full on - 1min off).
Cool-down: 10min in Z2 with 80-90 RPM.
WU: 200m free, 100 back
Technique: 6x(25m drill - 25m easy), P 20sec, 4x25m kick with board, P 10sec
Main-set: 10x(25m fast - 25m easy), P 20sec, 10x50m with PB, PD and band, P 20sec
Cool-down: 200m mixed styles. Total: 2100
Warm-up: 10-15min jog in Z2, then 5 laps of "straights and bends" - fast on the straights, easy on the best (no sprinting!)
Main set: 2x of 4x400m, where 1st 400 is super easy, 2nd is moderate, 3rd is medium or Z3 and 4th is Mad, or your best effort in Z4. Pause 2min of resting/walking.
Cool-down: 10min jogging plus 5min barefoot if possible.
15x100 in 5x3x100 where 1st 100 is easy pace, 2nd is moderate and 3rd is medium. Nothing fast, nothing furious. Feel free to use PB.
Warm-up 20-30min in Z2-3, with high cadence. Main set: 5x5min Z4, cadence 55-60, power from hips and quads, pushing down the pedals actively, pulling up a bit less, stable/frozen upper body, sitting firm in the saddle (no movement back and forth!) - like a machine! Pause 5min easy spinning with high cadence.
Cool-down 20min easy spinning.
30min in Z2 (moderate), 30min in Z3 (medium). Your HR in the 2nd half should be 10-15 beats higher and be close to your best aerobic pace at the current stage of training.
WU: 300m free, 100 back
Main set: 10x50m with pullbuoy (PB) and paddles (PD), P 10 sec., 10x50 with PB only.
Cool-down: 200m mixed styles. Total: 1600