5 minutes alternating with different strokes
while warming up.
main set: 20-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
Warm down: 5 minutes very easy. Choice of strokes
Total: 30 minutes
40 minutes steady with 4-5 strides
Strides are 20 to 30s of fast relaxed running every 3/4 minutes. Maintain stride length rather than increase it, and work on as high cadence (stride rate) - cadence should be 90+ (ie right or left foot contacts the ground 90 times per minute.
75 minutes steady ride with 15-20 mins of pedalling drill: 1 leg does 90% of the work until fatigue. Then the other takes over.
WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
4 x 100 (15s rest). All at aerobic effort—easy breathing.
WD: 200 easy swim.
50 mins steady run
2 hours steady ride
10 mins easy run straight after the bike