100m Easy Pace - Breathe 3's (No aids to be used)

Swim 4 x 50m (25m Freestyle Drill - 25m Easy) - 20secs rest after each rep


Rest for 3-5mins before your first Time Trial


Swim 400m / Swim 200m / Swim 100m - All with 100m swim recovery in between and 3mins
STOP Rest.

Record Maximum Heart Rate (HR) and Time for each effort

200m (Fins) Made up of 100m Swim / 50m finger drags /50 m catch up

warm ups 10mins 
speed sets
60 on 110 cadence
60 off 90 cadence
30 mins TT (all out 100% intensity) use same location every test
10mins cool down
90 cadence

Ideally this should be done on the running track or a controlled environment.

Warm up 10mins 65%
4 x 100 run throughs
rest 5mins

1kms TT best pace

cool down 10mins
Stretch

60 min ride zone 1 95 cadence
all about recovery from race on weekend not the effort

12 x 3 min zone 1 pace, 1 min walk B/W

200 warm up (use pool bouy) focus on high elbow catch add turns for all 200

4 x 50's try to use 90-120sec time cycle use fins for all drills 
side kicking 
shark fin drill 
hip rotation drill
doggy paddle

4x50's focus on one of weakest points every 50
eg
1st hip rotation
2nd high elbow catch
3rd big reach
repeat

200 cool down add back stroke every 75 metre along with turns for all 200 metres

warm up 10 mins 90-100 cadence 10mins 80-90 cadence main sets x 3 8mins hard effort 60-70 cadence 3mins easy 90 cadence cool down 10min easy spin