15 minute jogging warm-up, including dynamic stretches and drills
Then: Run 15 minutes at a comfortable pace and include 4 x 30 sec. accelerations with 2 min. recoveries
Cool-down jog/walk 5 min. and repeat dynamic stretches.
Warm up: 200 swim easy, 4 x 25 kick (10 sec. RI), 4 x 25 fingertip drill
Main set of: 4x100 yards comfortable pace (15-20 sec. Rest Intervals, or RI's); 4x50 yards as 25 very hard/25 easy (15 sec. RI)
Cool down: 200 easy
Bike at a comfortable pace. Stay in zones 1 - 2
Run in zones 1-2 for 15 minutes
2 x 8 second hill sprints (100% effort) up a steep, 8% grade hill. Recover completely between reps.
zones 1-2 for remainder of time
Ride for 45 min. on a flat course or indoor trainer at a comfortable pace (zone 2) with quick cadence (90 rpm).
Drills: Isolated leg drills, 2 x 20 seconds on each side
Main set: 4 x 30 second accelerations within the ride (2 min. RI).
On a rolling course, bike at a comfortable pace for one hour (zones 1 - 2).
Easy to moderate pace (Zones 1 - 3). Rolling terrain is best.