Warm up (2 - 400m) 
1 - 2 x (100 back - 100m Front scull deep kick (fsdk))

Pre main (3 - 600m)
1 - 2 x (100 single arm L & R into – 100 single arm with paddles into – 100 single arm)

Main set 1 (1050) 
4 x 25m sprint OFF 30 seconds recovery
2 x 200m L3 threshold off 30 seconds recovery 100m back between
2 x 25m sprint off 1min 
2 x 200m L3 TH - OFF 30 sec rec

Cool down (2 - 400m) 
1 - 2 x (200m easy back)

Go through full warm up (15mins)

Main set (3600m)
6 x (200m L5 max into 400m jog)

Cool down
Flushing after final 400m jog

Warm up 5mins easy spin into 5min build 1 x gear harder each minute (10mins)

Main set L2 spin ups (17mins)
3 x 5mins as...
1. race cad (look to hold around 95rpm)
1min easy
2. +5 rpm
1min easy
3. +10 rpm

Cool down
5mins easy spin

Maintenance exercises:
1. Advanced nordic hammies
2. Upper body (push ups/ dips/ pull up's)
3. Legs (clean & jerk or squats)
4. Physio ball hip strength (squad with ball against the wall)
5. Single leg squat into jump
6. Trunk 1 (Ballistic ball sit ups with partner or against the wall or V-sits)
7. Trunk 2 (front plank into rotation)

Warm up (4 - 800m) 
1 - 2 x (100 back - 100m fsdk – 100 fddk – 100 fly)

Pre main (8 - 1600m) 
1 - 2 x
Swim 
100 single arm alternate Left & Right into 100m swim
Paddles 
100 single arm L & R into 100m paddles
Pull Buoy
100 single arm L & R into 100m pull
Finz
100 single arm L & R into 100m finz

Mains set 1 (700m) 
Drill/ swim 150's
25 catch up – 100 swim - 25 catch up
25m fist - 100m swim - 25m fist
25m head tap – 100m swim- 25m head tap
25m Finger drag – 100m swim - 25m finger drag
25m Forearm drag – 100m swim - 25m forearm drag
25 Shark fin - 100m swim - 25m shark fin

Cool down (3 - 600m) 
1 - 2 x (100m easy back – 100 double arm back – 100 best swim)

Go through full warm up (15 - 20mins) link to run warm up.

Pre main:
2 x 200m @ L5 with 200m jogs
1 x 400m @ L5 with 400m jogs

Main set:
2 - 4 x 1km @ L3 off 120 hr rec (how long does it take to recover?)

Cool down:
Flushing - link to flushing video

Full warm up: 
5mins spin - 5mins build - finally 5mins staying in hard gear then sprinting final 5 seconds of each 1 minute (15mins)

Main set 1 (7.5 - 15mins)
5 - 10 x 30 seconds hard - 1mins recovery
You will not see very high heart rates on the 30 secs as its not long enough.

Main set 2 (9 - 15mins)
3 - 5 x 1mins hard into 2mins easy
You should see HR climb to around L4 and start to build lactate after about 30-40 secs

Cool down
10 - 20 mins easy spin