WU: 10 minutes alternating slow-fast pacing. Include different strokes
while warming up.
MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Check they are staying constant?
CD: 5 minutes very easy. Choice of strokes
Total: 45 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 steady, 100 swim build speed, 50 kick build speed.
MS: For the first set decrease times with each interval. All steady —easy breathing.
4 x 100 (10s rest).
Rest 2 minutes.
Kick 300 steady.
6 x 25 relaxed speed (15s rest).
CD: 200 easy swim.
'Tempo intervals'. On a flat road or turbo trainer. Warm up for 15-20 minutes. Then do 4-5 x 6 minutes at 'tempo' effort (2-3 minute easy riding as recovery). 'Tempo' is a 'comfortably hard' effort.
50 mins steady run
2 hours steady ride