warm up:
400 snorkel or swim choice

main set:
12x50 every 3rd one fast. on :15 seconds rest 300 swim build every 100.
8x50 every 2nd fast paddles only on 15 seconds rest.
200 build every 50.
4x50 all fast on 30 seconds rest
100 build every 25

warm down:
200 easy swim and done.

45 min run in undulating terrain or include some hills etc
practice proper up and downhill run form.
feel good. start easy and build slightly in effort throughout the run.

warm up:
400 easy swim done as 50 drill/50 swim on 10 seconds rest.
8x25 kick every 4th one a bit faster. 15 seconds rest for all.

main set:
8x100 descending in effort every 2...
all leaving on the same interval giving you -10-15 seconds rest increasing to steady aerobic pace.
so for instance:
2 at 2min pace, leaving on 2min 15
2 at 1:55 pace, leaving on 2min10
2 at 1:50 pace, leaving on 2min05
2 at 1:45 pace , leaving on 2min

400 pull with pull buoy and band.

400 drill/swim warm down and done.

bike 90 mins aerobic/ jog 30 mins off the bike

Warm up :
200 swim easy
200 pull.
8x25 build 1-4 swim. on 15 secs rest.
200 swim.
8x25's build 1-4 swim @15 sec rest.
200 pull
8x25 all fast on 15 secs rest.

main set: 3x200:
1 easy/1 moderate/ 1 fast all on-30 seconds rest.

warm down:
100 and done.

Warm up:
10 mins easy
we will do some feel good pickups just to wake up the system and get you accustomed to doing these sorts of pickups to help with speed building.

5x(20 seconds building in speed every 5 seconds, 40 seconds easy jog)

10 mins easy

5x20 seconds as above

10 mins warm down and done.

2 hr aerobic ride
Enjoy and just get time on the bike in the legs!
At this point in time we are building up your endurance, and time on the bike.
Stay in your comfort zone, relatively low heart rate.