WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 300 (10” sec recovery) moderate.
Rest 2 minutes.
Kick 100 steady.
6 x 50 relaxed speed (15 sec recovery).
CD: 200-300 easy swim.
Ride on rolling course. Big chain ring. Most of ride time in heart rate zones 2-3. Seated on most hills.
WU: 5-minute swim with your choice of kicks and swims.
Drills: Focus on how well you do the drills, not on how fast.
Set #1 scull front, set #2 scull chest, set #3 scull back.
3 x (4 x 50 done as 25 skull, 25 distance per stroke emphasis).
MS: Using the “feel” for the water you just developed:
2 x 500 swim (1’) at moderate/aerobic effort.
Kick 400 moderate effort.
CD: 5 minutes of kicks and swims.
Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
WU: 15 minutes alternating slow-fast pacing. Play with different strokes
while warming up.
MS: 35-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
Total: 55 minutes
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
Nice easy bike ride. No great effort, just get used to being on your bike.