Block 1 Building basic fitnessEasy swim, 30-40mins.
Use warm-up to work on technique then go for longer reps
400-600m – at an easy to steady pace.
Don’t be overly concerned about speed, just get metres in
Easy run, 30-40mins.
Try to run on soft, even surface.
Start out slowly for first 5mins then build to an easy pace.
Focus on keeping a nice cadence and not over-striding
Easy bike on road or turbo.
Focus on smooth pedalling and maintaining a good cadence – between 85 and 95rpm
Continuous swimming working on breathing pattern and rhythm.
20-30mins working lower abdominals and lower back
Bike to run brick, 60mins.
Very easy bike followed by a 20min very easy run.
Just getting legs used to transitioning between the two
Steady swim, 60mins.
Similar session to the week previous with long reps but try to swim slightly faster per rep than before. Keep an easy to steady pace