10x50 with pull buoy - @ 20sec rest
Very easy on these. It should feel easy
8x75 @ 90% of threshold pace
40sec easy recovery
5x100 @ 85% of threshold pace
4x50 warm down - 20sec rest
10min easy warm up @ Z1-2 FTPw @ 80-90rpm
5x30sec one leg drills on each leg, alternate sides - 60sec easy between drills
6x2min intervals @ Z3-4 FTPw @ 85-95rpm
2min easy to steady recovery @ 80-85rpm
11min easy warm down
Easy 30min run @ Z1HR
15min warm up @ Z1-2 FTPw
10x60sec @ cadence @ 100rpm, keep the effort comfortable - effort no higher than Z3 FTPw - 80sec easy
8min easy @ Z1-2 FTPw
10min easy to steady warm up.
6x20sec build strides/40sec easy
10x30sec steady to fast/90sec easy jog recovery
Remainder of the run easy for warm down.
400 easy warm up - mix it up with back stroke if you want to - 60sec rest
10x50 steady @ 80-90% of threshold pace for the 50 - 20sec rest
8x25 easy kick - use fins if you have them - 20sec rest
12x50 steady @ 80-90% of threshold pace for the 50 - 20sec rest
100 easy warm down
15min easy @ Z1-2 FTPw - cadence @ 80-90rpm
For the remainder of the ride keep the effort steady - no higher than Z2FTPw. Power can go over this for short periods of @ 60sec but try to keep power @ Z2.
It is always good to use HR as an indicator as well, if any hills HR can go over Z2 but not for more than 60sec - cadence range @ 80-95rpm.
Get down in your tri bars when safe to do so.