** Purpose **
To work on your muscular force, pedaling efficiency via speed skill drills and aerobic endurance.

** Warm-Up **
- 10 min Z1 -> Z2

** Main Set **
- 05 min Z2
- 4 x [Force Reps* + 2 min EZ Spinning]
- 05 min Z2
- 3 x [1 min Spin-Up** + 3 min EZ Spinning]

** Cool-Down **
- 05 min Z2 -> Z1

* Force Rep = In a big gear (ex. 53x14) start from a near-stop and accelerate with peak power for 10 seconds

** Spin-Up: In a low (easy) gear, gradually increase cadence to maximum. Do NOT bounce. If you start to bounce, slow your cadence until you bounce no longer (this is your "maximum" cadence). Aim for 100 - 120 rpm and focus on relaxation of the lower legs, feet and toes.

** Purpose **
Swim workout with a kick focus to improve your swim kick and give your legs a chance to move some blood in a low impact form (recover).

** Warm Up **
- 300 Free EZ/Z1

** Drills **
- 8 x 25 w/ 0:15 RI
Examples:
-Kick on stomach (Press the buoy)
-Kick on side
-Kick on back
-Kick with rotations (side - back - side)
-Catch Up Drill
-Finger Tip Drag Drill
-Zipper Drill
-Fist Drill

** Main Set **
2 Rounds of the following:
* Round START *
- 100 Free (100 Fast)
- 100 Kick (75 EZ + 25 Fast)
- 100 Free (75 Fast + 25 EZ)
- 100 Kick (50 EZ + 50 Fast)
- 100 Free (50 Fast + 50 EZ)
- 100 Kick (25 EZ + 75 Fast)
- 100 Free (25 Fast + 75 EZ)
- 100 Kick (100 Fast)
- 100 Free (100 EZ)
* Round END *

** Cool Down **
- 300 Choice EZ/Z1

** Purpose **
Train your Aerobic Endurance pace to work on endurance, fuel economy and resistance to injury.

** Main Set **
Run in Z2 for the duration specified.

** Purpose **
To work on your muscular force, max power and aerobic endurance.

** Warm-Up **
- 10 min Z1 -> Z2

** Main Set **
- 10 min Z2
- 5 x [1 min All Out + 4 min EZ/Z1 Recovery]
Evens = 60 - 70 rpm
Odds = 85 - 95 rpm
- 05 min Z2

** Cool-Down **
- 10 min Z2 -> Z1

** Purpose **
Work on muscle recruitment, endurance capacity and technique via short, high intensity intervals with full recovery.

** Warm Up **
- 05 min Z1 -> Z2

** Main Set **
- 4 x [1 min Z4/Z5 + 4 min Z2]

** Cool Down **
- 05 min Z2 -> Z1

** Purpose **
To improve basic swim technique.

** Warm Up **
- 300 Free EZ/Z1

** Drills **
- 8 x 25 with 0:15 RI
Examples:
-Kick on stomach (Press the buoy)
-Kick on side
-Kick on back
-Kick with rotations (side - back - side)
-Catch Up Drill
-Finger Tip Drag Drill
-Zipper Drill
-Fist Drill
NOTE(1): See attached document for drill descriptions/videos.
NOTE(2): If needed, take add'l rest between drills
NOTE(3): Work both sides (i.e. swim down-n-back facing same direction)
NOTE(4): Practice does NOT make perfect. Perfect practice makes perfect.

** Main Set **
- 4 x 50 Fast with 0:30 RI (Focus on technique)
- 1 x 200 Z2 with 0:30 RI
- 8 x 25 Drills with 0:15 RI
- 4 x 50 Fast with 0:30 RI (Focus on technique)
- 1 x 200 Z2 with 0:30 RI
- 1 x 200 Build to max speed with perfect technique

** Cool Down **
- 300 Choice EZ/Z1

** Purpose **
Train your Aerobic Endurance engine to work on endurance, fuel economy and resistance to injury.

** Warm-Up **
- 15 min Z1 -> Z2

** Main Set **
- 1.5 hr Z2

** Cool-Down **
- 15 min Z2 -> Z1