BT: On a 2% hill or into a headwind, do 4-5 x 3 minutes to the heart rate 5b zone (3-minute recoveries) on your time trial set-up. 90-105 rpm. Smooth pedaling. Long, easy cool down.
WU: 100 swim, 100 kick, 100 swim, 100 kick.
MS: Pyramid intervals: Choose a pace for the 300 interval that is below your T-pace. Then maintain that pace for the “step-up” portion of the set. For the “step-down” portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than T-pace. Recoveries are seconds in parentheses.
50 (15”) 100 (20”) 200 (30”) 300 (30”) 200 (30”) 100 (30”) 50.
CD: Easy stroking for 10 minutes varying strokes.
Transitions. Practice swim to bike and bike to run. Review stall set-up, wetsuit off, helmet on, shoe changes, etc. Focus on rehearsing the transition you have the most trouble with.
BT: Heart rate in zone 1-4 on hilly course. A few seconds with heart rate in zone 5 is OK. Don''t force heart rate up--allow it to rise with hills.
4 x 25m holding breath underwater as far as SAFELY possible. Try not to skim surface
Main Set: Improving Lung Capacity
10x 200m (40 recovery) as:
1st 200m Hypoxy Breathing every 3,5,7,9 on lengths 2,4,6,8
2nd 200m (30 recovery)
Drills (200m each) in between Hypoxic swims
1.Zips and Drag fingers
2.O – Ring
4.Spearing on entry phase
5.Breathe alternate / weaker side
4x 25m sculling
BT: Criss-cross threshold. Flat course. Warm-up and then ride 20 minutes in heart rate 4-5a zones. Criss-cross from low 4 to high 5a zone every 1-2 minutes. 85-100 rpm.
WU: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim.
MS: The even intervals are done at 5 seconds slower than 100 T-pace. The others are relaxed swims with good technique. Recoveries are in seconds within parentheses.
50 (15”) 100 (30”) 200 (40”) 300 (60”) 200 (40”) 100 (30”) 50.
CD: Easy combination of kicks and strokes for 10 minutes.