100 swim, 100 kick, 100 pull
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4 X 50 with 10 secs rest between each set;
100 easy;
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50, 100, 200 fast, with 30 secs rest in between;
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100 easy

Total: 1,050

Warm-up should be about 15 minutes duration;
include about 5 minutes worth of Aerobic Zone effort;
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The main set is a 30 minute continuous effort which you split into thirds;
Aim for 15 minutes worth of effort at each of:
1- perceived exertion 3 (of 10);
2- perceived exertion 5-6 (of 10);
3- perceived exertion 7-8 (of 10);
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15mins easy cool down spinning

Aerobic Zone workouts are meant to be endurance/recovery workouts with an effort of 3-4 (out of 10).

Resist the urge to go hard and keep the effort level "steady."

200 swim
4 x 50 (25 drill, 25 swim) (rest 30 seconds between 50's)
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4 x 100 (1 easy, 2 moderate, 3 hard, 4 easy)
100 easy
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200 cool down

Total = 1,000

Use a perceived effort of 3 (out of 10).

Recovery workouts are meant to be endurance/recovery workouts.

Resist the urge to go hard and keep the effort level "steady."

Focus on keeping your cadence between 80-90 rpm and keeping your form (relaxed shoulders, eyes forward, lifting through each pedal stroke)

100 swim; 100 kick; 100 pull
+++
6 x 50 (25 drill, 25 swim) (rest 30 seconds between 50's)
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2 x 200 swim moderate (rest 1 minute between sets)
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100 easy

Total = 1,100

300 warm up
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5X100 (25 kick, 75 build swim), 15secs rest
200 pull
200 kick
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6X100 (10-15meters swim no breath, then the rest of the way breathe every 2-4-6 strokes and repeat), 20secs rest
+++
200 cool down

Total = 2,000