These sessions will be done at lower intensities, but will progress in duration. We'll also include technique work. 

Warm Up:
4x75 as (25DRILL*/50FC easy) +10secs rests, 200PULL in Zone 2 +15secs rest,
4x50 as (25DRILL/25FC) +10secs rests.

MAIN SET:
3x200FC as...
(100 in Zone 2, 50 in Zone 4, 50 in Zone 2) 
+30secs rests.

-- 60secs bonus rest --

4x100PULL as (50 in Zone 2, 25 in Zone 4, 25 in Zone 2) +15secs rests.

-- 30secs bonus rest --

4x100FC as (50 in Zone 2, 100 in Zone 4, 50 in Zone 2) +20secs rests.

Warm Down:
200 easy mixed strokes in Zone 2

These sessions are designed to build your lactate tolerance, without leaving you too exhausted afterwards. The efforts are done at your approximate 1 hour race pace (low Zone 4). You should feel like you could maintain this pace for an hour.

Warm Up: 
12mins easy jog.

MAIN SET: 
2 x 10 mins in low Zone 4 with a 2-minute recovery jogs in Zone 1 to 2.

Warm Down:
5mins easy jog in Zone 2.

After a good warm up, these workouts involve race-pace efforts with relatively short recoveries. 

WARM UP:
All in Zone 2:
2x200 as (50FC, 50BACK, 50FC, 50KICK) +15secs rest,
300 alternating (25FC with FISTS/75FC).


MAIN SET
10x100 alternating (100FC/100PULL) in Zone 4 +15secs rests. 

WARM DOWN:
300 as (25KICK, 50 PULL) +30secs rest
100 as (50DRILL, 50 FC)

These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer. They prepare your body for longer efforts in the Build phases.

Warm Up:
8mins easy in Zone 2,
4mins as (10secs in Zone 5, 50secs in Zone 2),
60secs in Zone 1.


MAIN SET
1,2,3,1,2,3,1,2,3 mins all in Zone 4 to 5 +60secs rests

Warm Down
5mins easy spin down in Zone 1 to 2

During the main set of this workout you'll do several efforts at a relatively fast pace. Don't stress about getting the Zones exactly right, it's not easy on such short efforts. Just aim to run each one at a pace that feels pretty hard for you.

Warm Up:
15 mins in Zone 2.

Main Set:
12x200m in upper Zone 4 to low Zone 5.
With 200m jog recoveries.

Warm Down:
5-10 minutes jog in Zone 2.

These workouts are designed to increase swim endurance and improve your feel for the water, without leaving you feeling too fatigued.
Warm Up:
6x75 in Zone 2 as (25DRILL*/50FC** easy) +20secs rests.

MAIN SET:
400FC in Zone 2 +20 secs rest,
300PULL in Zone 2 +15 secs rest,
200FC in Zone 2 +10 secs rest,
100PULL and optional hand paddles in Zone 2. 

Warm Down:
All in Zone 2.
300 as (50DRILL*/50FC**) +30secs rest,
6x75 as (50FC, 25BACK) + 10secs rests.

This mid week workout is designed to be done on an indoor cycle trainer, although you could also incorporate it into an outdoor ride. It's designed to improve your ability to utilise fat as a fuel.

Warm Up:
5mins in Zone 2.
5mins as (20 secs in Zone 3, 40 secs in low Zone 2)

MAIN SET:
5 x 8 minutes s at the top end of your Zone 2 power, with 60 secs rests in low Zone 2.

Warm Down
5 minutes in low Zone 2