Warm up with 50 swim easy - kick 25 easy - swim 50 moderate effort - kick 25 easy - swim 50 moderate effort. Then swim 1 length (25yds/m) of the pool, then stop at the wall and rest until ready to go again. Repeat this for 20 minutes. Then cool down with a steady, easy swim for the remainder of the workout.
Run 4 minutes at an easy-moderate effort and then walk 1 minute. Repeat this for 30 minutes. Go to www2.trainingbible.com and click on Free Resources to see an example of good running technique. Notice that he is NOT landing on his heels or his toes. His foot is flat at footstrike.
Ride at an easy to moderate effort on the road, on a stationary bike or on an indoor trainer. Pedal with a slightly higher cadence than you are used to.
Swim 100 easy, kick 25 easy, swim 100 easy. kick 25 easy. Swim 1 length (25yds/m) of the pool, then stop at the wall and rest until ready to go again. Repeat this for 15 minutes. Easy swim for cool down thinking about technique.
Run at a moderate to easy effort for 9 minutes. Then walk for 1 minute. Repeat this for the entire workout.
Ride easily (1-2 heart rate zones) on a mostly flat course. Keep the effort easy except when using a moderate to hard effort going up hills. Avoid 5 zone (start of heavy breathing).
WU: 5 minutes alternating slow-fast pacing. Play with different strokes
while warming up.
MS: 20-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: 30 minutes