warm up 300 easy.
3x100 with 25 fast on 20 secs rest.
6x50 : 1 drill. 1 swim. 1 kick and repeat.
mainset: 20x25 all fast on:30 band only.
500 easy swim.
20x25 all FAST on :30 paddles.
500 easy swim
20x25 FAST swim on :30
100 wd and done.
15 mins easy. 5 mins of 20 seconds 100plus cadence/ 40 seconds 90 cadence. 5 mins easy spin. 1x5 mins building in effort every minute. 5 mins easy spin. 5 mins of 20 sec 100 cadence/ 40 seconds 90 cadence. 5 mins easy spin. 1x 5 mins building in effort every minute. rest of way easy.
400 easy swim choice. 2x50 with 25 FAST on 1:00. 5x200 on interval giving you 15 seconds rest at aerobic pace. 2x50 flat out fast on 1:30. 4x200 on interval 5 seconds quicker. 2x50 flat out fast on 1:30. 3x200 on interval another 5 seconds quicker. 2x50 flat out fast on 1:30. 2x200 on interval another 5 seconds quicker. 2x50 flat out fast on 1:30. 1x200 flat out fast!! best effort. warm down 100 and done.
hilly trail or roads. just run and focus on good uphill run form and downhill run technique. good for building strength. if you just have one hill..here is a good fartlek you can do.. 30 seconds up strong... easy back down to bottom. 1 min up strong/ easy back to bottom. 2 mins up strong/ easy back to bottom. 3 mins up strong/ easy back to bottom then do 5 mins on the FLAT and then repeat hill set.
800 easy swim.
8x50 drill 25 swm 25 on 10 secs rest.
8x25 kick every 4th fast.
5x200: hypoxic drill pb/band. 1st 50 breathe every 3rd stroke, 2nd 50 breathe every 5th stroke. 3rd 50 breathe every 7th stroke, last 50 breathe as much as you want and swim strong. 20 secs rest between each.
600 swim cruise, slightly building in effort every 150 yds.
8x50 with 25 FAST paddles only
800 cruise and done.
Kick set swim: 16x25 kick every 4th faster
400 easy swim 50/drill/50 x 4
12x25 kick every 4th faster
300 pb/band with 25 fast per 100.
8x25 kick every 4th faster
200 swim build each 50
100 easy swim.
10x50 with 15m BLAST! 35m easy on 1:00
warm down 500 and done.
16x25 kick every 4th strong.
400 easy swim.
8x100 descending every 2....2 on 20 secs rest easy. 2 on 15 secs rest a bit harder. 2 on 15 secs rest a bit harder last 2 hard on 5 secs rest.
400 pb/band swim.
4x100 band only with 25 fast on 20 secs rest.
400 paced swim.
wd and done. 3km