WARMUP:
200m EASY FREESTYLE + 20's R.
2 X 100m as 25m BACK STROKE / 25m FREESTYLE + 20's.
4 x 20's VERTICAL KICKING + 20's R.
6 X 50m FREESTYLE + 20's VK + 20's R.
MAINSET:
8 X 200m EASY PACED SWIMS + 20's. DONT GET LAZY WITH THIS SWIM FOCUS ON FINDING A SMOOTH AND RELAXED SWEETSPOT TO YOUR STROKE.
COOLDOWN:
100m AS 25m BACKSTROKE / 25m FREESTYLE

Core strength development

10 min's WARM-UP to Upper Z2
5 x 30's FAST CADENCE (100+) + 30's RECOVERY
6 X 1 min LOW CADENCE (70-75rpm) HIGH RESISTANCE. Work through 1 min on your handlebars, 1 min in a TT position, 1 min no hands.

MAIN SET:
4 min's @ Z3 with Cadence @ 90-95rpm
3 min's increase effort by 1 gear and decrease cadence to 85 rpm
2 min's increase effort by 1 gear and decrease cadence to 75-80 rpm
1 min BIGGEST RESISTANCE YOU CAN MAINTAIN @ 70-75 rpm
2 min's RECOVERY AS EASY RIDING
WORK THROUGH THIS 3 TIMES!!!

COOL-DOWN:
5 min's easy riding

5 min's straight off your bike simply relax and allow yourself to get into your running.
5 min's @ Z2 HR (5-6/10 PERCEIVED EFFORT)
5 min's light and relaxed running to cool down

10 min's building up to upper Z2

MAIN SET:
10 min's @ Z2
4 x (4 min's @ Z4 + 2 min's JOG RECOVERY)
5 min's @ Z2

COOL DOWN:
5 min's light and relaxed running

WARM UP:
200 Easy Freestyle + 20's R
100 as  25m STRONG / 25m EASY + 20's R
 
4 x 25m as SCULL #1 + 15's R
4 x 50m as 25m SCULL #2 /
  25m SWIM + 15's R
100m EASY Swim focused on
  making EVF (early vertical forearm) + 20's R
MAIN SET:
5 x 300m as 200m EASY SWIM + 10's FOLLOWED BY 100m @ STRONG PACE WITH PULL BUOY + 20's RECOVERY    
    
USE THE PULL ELEMENTS TO FOCUS ON DRIVE THROUGH YOUR PULL PHASE AND ENGAGING WITH YOUR ROTATION.
COOL-DOWN:
2 X 50m  OFF-STROKE 
1 X 100m FLUID EASY FREESTYLE

Hip Stability and glute activation exercises.