400m Easy Pace - Breathe 3's (No aids to be used)

Swim 8 x 50m (25m Freestyle Drill - 25m Easy) - 20secs rest after each rep

Swim 6 x 25m Build to 90% of Maximum Speed on 50secs

Rest for 3-5mins before your first Time Trial


Swim 400m / Swim 200m / Swim 100m - All with 200m swim recovery in between and 3mins
STOP Rest.
Record Maximum Heart Rate (HR) and Time for each effort

600-900m (Fins) Made up of 100m Swim / 100m Kick / 100m Own Choice x 2-3 as cool down.

warm ups 10mins 
speed sets
60 on 110 cadence
60 off 90 cadence

60 mins TT (all out 100% intensity) use same location every test

if you have power metre restart your timer 

this test is ok to do on trainer (preferred controlled environment)

10mins cool down
90 cadence

12 x 3 min zone 1 pace, 1 min walk B/W

warm up run approx 1km or 5mins

add dynamic stretches and activations
4x 100 m run throughs.

REST SET WATCH
RUN 5KMS AT YOUR RACE PACE THIS IS A TEST REMEMBER.

cool down 1kms or 5mins easy

stretch to recover...

this work out is to help improve your movement and flexibility..

start with 1 set today, build up to 2-3 sets in week 4.

https://youtu.be/5ezATN1xJIQ

warm up 10 mins 90-100 cadence 10mins 80-90 cadence main sets x 3 8mins hard effort 60-70 cadence 3mins easy 90 cadence cool down 10min easy spin

12 x 3 min zone 1 pace, 1 min walk B/W