1M easy, 3-4M hard, 1M easy; or speed session (e.g. 5-6 x 800m with 200m jog recoveries)

Upper Back (Thoracic Spine) Start: Rest your back against the broad side of a roller positioned underneath your shoulder blades. Bend your knees so your feet are flat on the floor. Lift your butt and place your hands behind your head, or cross your arms over your chest. Roll: Keeping your core muscles tight, slowly roll forward and back so that the roller moves up and down between the middle of your back and the top of your shoulder blades. Tip: Don't tilt your head forward to look at your legs as you roll - this may place stress on the spine. Keep your head and neck in line with your back at all times. Latissimus Dorsi Start: Lie on your right side with your right arm extended along the floor as shown, and the roller directly under your right armpit - the roller should be perpendicular to your body. Bend your left arm and lightly place your left hand on the floor for support. Roll: Roll up and down so the roller moves from your armpit to just above your waist. Once you're finished, switch positions to work your left side. Tip: Keep the thumb of your extended arm pointed up towards the ceiling - this puts your arm in a position that helps pre-stretch your lats. Quadriceps Start: Lie face down with the roller positioned directly under your thighs. Bend your elbows so that your forearms are flat on the floor to support your weight - your feet should be suspended above the floor as shown. Roll: Keeping your abs drawn in and core muscles tight, use your arms to gently roll your body forward and back to move the roller up and down from your pelvic bone to just above your knees. Tip: Want to increase the intensity and really get at that ache? Stack your feet to roll one quad at a time. Iliotobial (IT) Band Start: Position your left hip against the broad side of a roller on the floor. Cross your right leg over your left as shown, and put both hands on the ground for support. Roll: Using your left arm to assist the motion, roll your thigh back and forth over the roller from just below your hip to above your knee. Continue rolling for the allotted time, then switch positions to work your right leg. Tip: If you need more pressure to loosen things up, stack your legs - but keep in mind that your stability will be challenged. Glutes Start: Sit on the floor with your legs straight. Extend your arms to lift your glutes, place the broad side of a foam roller under your butt, and bend one leg and angle your body so one cheek bears the brunt of your weight. Roll: Move your glute back and forth across the roller (keep in mind that the range of motion will be small). When your time is up, shift your weight to the other side and repeat. Tip: Press through your palms and move through your shoulders to shift forward and back. Hamstrings and Glutes Start: Sit with your legs extended in front of you and the broad side of a roller positioned directly under your thighs. Place your hands flat on the floor behind you for support. Roll: Using your arms to initiate the motion, slowly roll back and forth to move the roller up and down from the bottom of your glutes to just above your knees. Tip: As you roll, try rotating your legs in and out from the hips - this will allow you to hit your hamstrings more thoroughly. Calves Start: Sit on the floor with the roller underneath your calves. Place your hands on the floor behind you and raise your butt off the floor - all of your body weight should be on your hands and the roller. Roll: Slowly roll forward and back to move the roller up and down from just below your knees to above your ankles. Tip: To up the intensity, do the move one side at a time by stacking your legs. To change the emphasis, try turning your feet in or out as you roll. Shins Start: Get on your hands and knees on the floor, with the broad side of a foam roller placed underneath your shins; your hands should be positioned just in front of your shoulders on the ground, and your heels rotated slightly outward. Roll: Shift your weight forward, brin

This week we will begin laying the training foundations required to reach your
goal in 12 weeks’ time by establishing some simple training techniques and methodology.
Hip Driven Rotation Freestyle – this involves the swimmer performing
the normal freestyle stroke, but with dramatically increased rotation generated from the hips. This assists with ending the optimum balance point in the stroke, and assists with the extension of the arms to form a longer freestyle stroke.
Warm Up: 
4 x 150 Swim as 50 freestyle
/ 50 backstroke or breaststroke / 50 freestyle (30 SRI)
Skills Set: 6 x 50 Freestyle swim with Hip Driven Rotation (20 SRI)
Main Set
4 x 200 Swim (30 SRI)
Cool Down
6 x 50 25 Swim with strong kick / 25 swim moderate (20 SRI)

Bike to Run brick: Easy Bike 70: Set1:5minZ1@90 RPM Set2:5minZ1@80 RPM.
Set 3: 55min Z1
Set 4: 5min Very Easy Straight off the bike and into:
Easy Run 30:
Set 1: 30min Z1. Keep RPM up when running off bike. Aim for around 93-95 RPM. Remember to Hydrate during the session.

60 Min in Z1 to 2
This will help to build your base endurance which will support your higher intensity work later on. Keep RPM high throughout and stand tall with good technique. 5-10min of light stretching to finish.

Build Run 50:
Set 1: 20min Z1
Set 2: 15min Z2
Set 3: 10min Z3,
Set 4: 5min Z1
Before the run do 10- 15min of core strength exercises. Build your pace throughout the session and maintain your form. Finish with 10min of stretching

Long Bike 150:
Repeat the following 2x:
Set 1: 55min Z1
Set 2: 20min Z2
Ride on undulating terrain. Don’t worry too much if your HR goes into Z2 or even Z3 for short periods during the 45min Z1 over hills.
Stay in seat over any hills and pedal smoothly.