After warm up do 3 sets of list below with rep number next to them and 30 seconds rest after each exercise. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. Press Ups 15-20 Squats 25 Dips 10 Lunges alternate legs total 20 Plank hold 1 min or until failure back extensions 20 calf raise 30 shoulder press (dumbells) 12 bicep curl (dumbells) 12 upright row (dumbells) 12 bent knee sit ups 25 2 mins full rest before you repeat

Session also attached to take to pool side with you

Endurance 2.5km

Warm Up
Swim 200m
2 x 200m (50 swim 100 kick 50 swim) :30 rest

Main set
300, 200, 100 moderate :20 rest
, 200, 100 negative splits :25 rest
200 fast :30 rest
100 fast :30 rest
4 x 150 pull :20 rest

Cool down
100 choice


negative split - second half of the prescribed distance should be faster than 1st half

Turbo session - 45 mins; Base session 1

Wu [7 mins, from Z1 to Z2, 80-90rpm]
B1 and 4 ~ 5.5 mins, Z2, 90-100rpm;
B2 and 3 ~ 5 mins Z3, 90-100rpm;
All Rec ~ 3mins, Z1, 80=90rpm between blocks;
Wd [5mins, Z1, 80-90rpm].
Concentrate on smooth pedalling and keeping in aero position for blocks.

session also attached to take to pool side with you

Warm Up
Swim choice 200m
4 x 50m (25 build pace, 25 easy) :10 rest

6 x 50 build pace :10 rest
1:00 min complete rest
200 endurance pace swim
6 x 50m 2,2,2, (get faster every 2 sets)
2:00 complete rest
6 x 100 T Pace (T pace is @ target 400m TT time)
Cool down
100 easy back

10 min jog warm up
3 x (4 x 45 seconds hill efforts)
after 4 x 45 secs reps 5 minute jog on flat then do set 2
ater set 2 of 4 x 45 secs reps 5 minute jog on flat then do set 3
cool down 10 min jog into walk stretch

if base hill efforts are not sprints as this session is about building leg strength and power

Turbo session - 45 mins; base session 2

Wu [7 mins, from Z1 to Z2, 80-90rpm]

B1 and 3 ~ 8mins, Z2, 90-100rpm;
B2 ~ 8mins, Z3, 90-100rpm;
All Rec ~ 4mins, Z1, 80-90rpm between blocks;
Wd [6mins, Z1, 80-90rpm].

Concentrate on smooth pedalling, keeping in aero position for blocks and keeping within zones.

Run
Endurance
Total: 6 mile
(60-75% HR)