Warm up:
2 x 50 easy swim
4 x 25 kick w/ 15 sec rest between

Main Set:
4 x 50 w/ 30 sec rest between. Try to hit the same time each 50.
4 x 25 swim. Counting strokes per length and try to an even number of strokes.

Cool down:
2 x 50 easy swim

Warm up:
5 minutes easy and comfortable

Main Set:
10 minutes as 1 min running, 1 min easy jog.

Cool down:
5 minutes easy and comfortable let the HR come back down.

Warm up:
10 minutes easy spin

Main set:
15 minutes at your aerobic zone (Zone 2).

Cool down:
5 minutes easy swim, bringing the HR back down.

Warm up:
100 easy swim
4 x 25 swim, changing breathing pattern ( Breath every 4th stroke on the first 2, then every 3rd stroke, and then every 2nd stroke)

Main Set:
6 x 50 swim w/ 30 sec rest between. Try to keep the time the same for each 50.

Cool down:
100 easy swim

Warm up:
10 minutes easy spin.

Main set:
Build you effort and ride at your aerobic zone (zone 2) Stay here 25 minutes.

Cool down:
10 minutes easy spinning, allow for the HR to come back down.

Warm up:
10 minutes comfortable

Main set:
15 minutes in your aerobic zone ( Zone 2).

Cool down:
5 min easy bringing the HR back down.

Warm up:
100 easy swim
4 x 50 swim, changing breathing pattern ( Breath every 4th stroke on the first 2, then every 3rd stroke, and then every 2nd stroke)

Main Set:
4 x 50 swim w/ 30 sec rest between. Try to keep the time the same for each 50.
2 x 50 swim, counting strokes per length, Try to keep an even number of strokes.
4 x 25 kick w/ 15 sec rest between

Cool Down:
100 easy swim