Warm-up: (300m) 4 x 75m easy, alternate 25s as choice stroke/fs/catch up(no fly!) - - - Main Set (800m): - - - 4 sets of: 100m drill, 30s rest, 100m swim, as follows: - - - 100m as 4 x 25m "0-1-1-full" Drill, with 15s rest at the end of each length 1: 0-arms, rotating from hips 2: L-arm only, R arm by side 3: R-arm only, L arm by side 4: full stroke - - - DO NOT BE TEMPTED TO SWIM FAST! This is a recovery session! - - - Cool Down (200m) 4 x 50m choice of stroke

Shake out run. Easy pace, enjoy the time on your feet.

Steady ride for aerobic development.
Warm up: 5 mins easy
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Build: 15 mins steady Z2, Power 70% FTP
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Main: 30' as 10 sets of
1' Hard (HR Z4, Power 95%-105% FTP) on 2' steady (as PreMain)
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Remainder:
Steady, HR Z2, Power 70% FTP

10 min treadmill incline warm up 3 x 20 walking lunges. No weights 3 x Pull ups to failure (1') 3 x planks to failure (1') 2 x 15 single leg calf raises on step. Nice and slow. All the way up and all the way down 3 x pushups to failure 3 x leg raises to failure 2 x 25 box step ups. Box about waist high. 3 x Pull ups to failure (1') 3 x planks to failure (1') 4 x 20 single leg hops CD tread to make 1:00

1hr easy spin at AR. Pref early in the morning

Just ride. Nothing hard. Keep everything Zone 1 or low Zone 2. Just enjoy it.