w/up
100 swim, 100kick, 100 pull
Main 1 (all 0:15ri)
2x25 catch up
2x25 underwater recovery
2x25 single arm
Main 2
2x300 neg split
c/d
100 choice

All exercises are 3-4 sets of 10-15 reps with 2-3 min recovery between sets, performed slow to moderate pace.
Leg Press: 2.5-2.9 x bodyweight (bw)
Seated Row: 0.5-0.8 x bw
Abdominals with twist
Heel Raise (with bar or on leg press)
Standing bent arm lat pull down: 0.3-0.5 x bw

15:00 Z2 HR
15:00 with 30s drills every 3:00
(high knees, heel flicks, lunges, hopping)
15:00 Z2 HR

w/up 400 swim Main Set (0:15 ri unless noted) 8 x 50 as 25 single arm + 25 build (0:20ri) (1:00 rest) 400 @ t-pace +0:06 2x200 @ t-pace +0:02 1x400 @t-pace +0:05 4x100 @ t-pace c/d 100 choice

w/up
5:00 easy at 40-50%ftp
6x1:00 ILT (alternate right, left, both legs)
4:00 easy at 50-60%ftp

Main
20:00 Tempo 75-90%
0:30 100+ rpm spin up every 5:00

C/down
10:00 easy at 40-50%ftp

All exercises are 3-4 sets of 10-15 reps with 2-3 min recovery between sets, performed slow to moderate pace.
Squat: 1.3-1.7 x bodyweight (bw)
Seated Row: 0.5-0.8 x bw
Abdominals with twist
Knee extension
Standing bent arm lat pull down: 0.3-0.5 x bw

w/up 2x150 swim, 100kick, 50 drill Main 1 (4x)(all 0:15ri) 2x25 catch up 2x25 underwater recovery 4x25 build Main 2 2x600 neg split c/d 100 choice