Strength Maintenance (SM).
Warm-up 5-10 minutes. Then do 2 sets of Strength Maintenance (SM) weight lifting. First set is light (12 reps with 15 rep max load). Second set is heavy (3-6 reps with 6 rep max load). Cool down 5-10 minutes spinning in easy gear/resistance at high rpm. This should be a very brief workout. For details turn to Chapter 13 in The Triathlete's Training Bible.
Warm-up: 100 swim easy, 50 drill (your choice), 100 swim moderate, 50 drill, 100 swim build speed, 50 drill.
Mainset: For the first set decrease times with each work interval. All aerobic—easy breathing.
Set #1: 3 x 200 (10sec rest between 200s) moderate.
Rest 2 minutes.
Set #2: Swim 300 easy.
Set #3: 6 x 50 relaxed speed (15sec).
Cool down: 100 easy swim.
BT: Tempo intervals. Warm up well. Then 3-4 x 6 minutes. Build to zone 3 heart rate. 2 minute recovery walk/jog between intervals. Relaxed form! Listen to breathing. (This is best outdoors but may be done on a treadmill).
BT: Warm-up about 15-20 minutes. Then go to a short but steep (6-8% grade) hill. An indoor trainer may also be used. Set it so that the rearwheel resistance is very high. At the bottom of the hill come to an almost complete stop. Select a high gear such as 53x16 or 50x14. Then climb the hill 3-5 times taking only 8-12 revolutions of the cranks (count one leg only). STAY IN THE SADDLE. Your cadence will be quite low and you will have to apply a lot of force to the pedals. Effort must be maximal on each reps to get the benefit. Recover after each by riding very easily for about 3 minutes before doing the next rep. Heart rate is not observed. Power is the perfect gauge of how hard you are driving the pedals. Cool down for the remainder of the scheduled time. (NOTE: This workout is both high reward and high risk. Do not do it if you have a tendency for knee soreness. Instead ride in heart rate zone 2 or power zone 3 for 20 minutes after the warm-up and before the cool down. Or if during the force reps workout you sense knee soreness, stop the hill reps and do a long cool down.)
Run in heart rate or pace zone 1 on a mostly flat, soft surface such as on a trail or in a park. VERY easy. Best done alone. If feeling very tired shorten this run or don't do it.
You may substitute a similar masters swim session for this workout.
WU: 100 swim, 50 drill (your choice), 100 swim easy, 50 drill.
MS: 4 x (200 at T-pace/anaerobic threshold, 50 swim easy.
300 swim easy.
8 x 25 focused on your PDLC limiter (20-30sec rest between)
100 swim good form.
(This is best outdoors but may be done on a treadmill). Warm up for about 20 minutes. Then run 5x20 seconds fast on a soft, gentle downhill (such as on grass in a park or other soft surface). Run at approximately 400m race pace (RPE 9, or about pace zone 5b)--not quite all-out speed. Focus on run technique as discussed and shown in the drawings in Chapter 12 of The Triathlete’s Training Bible 4th edition. Hold back a little on each 20-second stride. You’re working on technique—not speed. Stay relaxed on each stride. Walk (yes, "walk") back to start point for each recovery. Run easily to cool down to complete the planned workout duration.