SWIM

20x100m, swum as:

* First 4 easy warmup
* Last 3 easy cooldown
* The rest ALL SAME SPLIT (meaning: Start easy and hold the split)
* Maximum SUSTAINABLE pace
* NEVER burning lungs
* Aiming for DEAD ARMS
* Using small Tyr Catalyst paddles + pull buoy (biggest you can find)
* 10sec rest after each

Don’t aim to destroy yourself aerobically on these!! The point is to swim steady, not to set best times — but to hold your best time that is sustainable for ALL of these, for the entire set!!!

SWIM: This steady aerobic set works as your long swim swim, but gives you a little time to recover your stroke between each 100m effort, which makes you swim faster and with a better technique.

RUN

Gradient set on the treadmill:

10min warm up

1min at 8%
5min at 0% (flat)
2min at 6%
5min at 0% (flat)
3min at 4%
5min at 0% (flat)

choice cool down

RUN: Main set is 21 minutes done continuous on the treadmill. The random hills will give you specific strength and also raise your heart rate, while the flat sections is basically teaching your body how to recover on race pace.

BIKE

On a trainer/spin bike do:

20min warmup

15x POWER intervals, as follows:

[1min at 40 cadence HARD RESISTANCE / 1min VERY EASY recovery]

10min cooldown

BIKE: Do this with highest-possible resistance. Your heart rate is IRRELEVANT. No HR monitor needed consequently. Your cadence should be at 50 cadence because you are not able to push against a higher resistance!!! WOBBLY LEGS at the end of this is what we are aiming for. Make sure the EASY recovery is extremely easy so that you can work the HARD extremely hard!

SWIM

3x100m easy w/u

40x25m, 10sec rest:
3 FAST / 1 easy

* NO pulling gear
* First THREE VERY FAST – 10sec rest in between
* Every FOURTH 25m effort VERY EASY- 10sec rest after this, then repeat the whole set for a total of ten times

c/d 200m easy with pullbuoy as

SWIM: This set works both your speed and heart rate. Take it VERY EASY every 4th 25m to make sure you are fully recovered. If you have time its OK to add some volume in the warm up and cool down.

RUN

On track or treadmill:

15min warmup
8x
[45sec hard – focus on stride rate and power
/ 60sec ez –
15min very easy cooldown

RUN: The 45sec fast reps are set up to focus on leg speed – stay relaxed the entire 45sec. This means don’t over run them with tension in your body.

REST DAY

It is OK to do Sunday’s session today if that is more convenient for you.

BIKE

80min all done easy in a bigger gear (40-50rpm)

RUN

Immediately off the bike:

20min as
10min moderate (90 steps per minute)
10min cooldown

BIKE & RUN: This stimulates the changes in cadence and fibers recruitments that you will be doing on race day. The ride is easy, but in a bigger gear (low cadence), then get changed and head out for a hard 15min run with a focus on a high stride rate.