WARM
400 easy, 15s rest
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MAIN
3 x 100 @T-pace, 20s rest
3 x 50 kick easy, 5s rest
3 x 100 @T-pace, 30s rest
3 x 50 kick easy, 5s rest
3 x 100 @T-pace, 40s rest
3 x 50 kick easy, 5s rest
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COOL
200 easy to steady, 15s rest
200 easy

Do this workout as a circuit, either
1) 10-30 repetitions, or
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2) spending 50-55 seconds per exercise
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With either option, take 5-10 seconds to switch exercises.
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Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds.
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The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity.
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*The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.
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FLUTTER KICK
Notes: Lay flat on your back, with your arms at your sides. Keep your abs tight and engaged. Raise your legs slightly off the ground, and begin flutter kicking them, as if you were swimming.


BRIDGE - SWISS BALL
Notes: You will do the same movement as a standard bridge, but with your feet elevated on the swiss ball.
RUSSIAN TWIST
Notes: Russian twist: http://www.youtube.com/watch?v=pObEPJ_6w5E
(Note: if you don't have a medicine ball, you can use anything that weighs 3-5 pounds)


SIDE LYING LEG LIFT
Notes: Lie on one side, either laying on your arm, or proping yourself up on your forearm. Engage your entire core. Raise your leg and lower back down to start. After doing all reps on one side, switch sides and repeat.
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How to video: https://www.youtube.com/watch?v=jgh6sGwtTwk
*do NOT use ankle weights. If you want to increase resistance, use an exercise band, either above or below the knee, but not directly on the joints (either knee or ankle).


INNER THIGH LIFTS
Notes: How to video: http://www.youtube.com/watch?v=eKR209nWCdE

This is a steady endurance ride, with the steady sets to be done in aero position. If you have a road bike, do the steady sets in the drops.

See workout details below.

Run 10 minutes, warming up into zone 2 (If you need additional warm up - take it!)
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Complete 4 sets of hill bound repeats, as follows:
- Run up a steep, but short hill (approx 1 minute) using the lowest possible cadence and longest stride you can reasonably achieve - like big skips up the hill.
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- Run three minutes easy, on flat at the top of the hill, normal cadence. (If it isn't flat, just run or walk as easily as possible)
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- Run down the hill quickly, using very high cadence (try to get 90+ steps/min), quick/shorter stride.
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After the third repeat do the following before beginning the 4th repeat:
- At the bottom of the hill, complete two 15-second sprints, using the quickest possible cadence, (with easy jogs between, 30-60 seconds--allowing HR to come down to at least Z2), then jog back to the hill to complete the 4th repeat.
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After the 4th repeat, run easy to finish the duration of the run.

400 warm, 10s rest
6 x 50 free, descend 1-3, 4-6, 5s rest
4 x 100 easy free, 10s rest
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8 x 50 mod-hard, 5s rest, done as:
- two-stroke breathing with high turnover - don't flail, but be quick and efficient
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500 steady, 20s rest
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8 x 50 mod-hard, 5s rest, done as:
- two-stroke breathing with high turnover - don't flail, but be quick and efficient
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500 steady, 20s rst
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200 CD

Do this workout as a circuit, either
1) 10-30 repetitions, or
-
2) spending 50-55 seconds per exercise
-
With either option, take 5-10 seconds to switch exercises.
-
Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds.
-
The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity.
-
*The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.
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WATER BOTTLE LEG LIFTS
Notes: Lay flat on your back, with a water bottle at your feet. Raise your legs over the water bottle, and then touch them down on the left side of the water bottle. Raise them over the bottle, and touch them down on the right side. Repeat.


PULSE UP
Notes: Lying on back, extend legs straight up with arms at sides. You will pulse up from your pelvis, lifting your hips slightly off the floor. When raising hips, imagine touching the ceiling with the balls of your feet. Be sure to lift the legs straight up at 90 degrees, and NOT at an angle toward your head. Focus maintaining straight legs. **Note: do not let your legs sway back and forth, focus on controlled pulses - which means you may not lift very far from the ground at all.


COMBO CRUNCH/REVERSE AB
Notes: How to video: http://www.youtube.com/watch?v=Hg5P3n6HEhQ&NR=1&feature=endscreen


DOUBLE LEG KICK SUPERMAN
Notes: How to video: http://www.youtube.com/watch?v=Py7ukUcFg6Q&feature=related


SIDE LYING BICYCLE
Notes: How to: http://www.youtube.com/watch?v=HSwEnu8HbiA&feature=related

This ride is an aerobic endurance ride.

20 minutes warm up, ramping from 50-65% FTP

5 x
- 36 minutes @65-70% FTP
- 5 minutes easy spin

Easy run, off the bike.
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Concentrate on light steps, proud chest, proper landing. Take the time to find your rhythm. Think about quick turnover (cadence).

The addition of a workout like this one will give you a chance to focus on small details of technique.
400 easy, 10s rest
4 x 50, build from easy to hard throughout each 50, 15s rest
4×50 drill (do a different drill each 50 your choice from the exercises & intervals tab, see tabs above), 15s rest
6×50 pull, 20s rest
6×200 swim (descend time 1–3, 4-6), 15s rest
12×25 (2 kick, 2 free building speed), 10s rest
200 cool-down
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CATCH UP DRILL
Notes: The catch up drill helps us take our body position and rotation one step further toward steady free style swimming. This drill helps you exaggerate the rotation and glide for each stroke to get a proper feel for the stroke as you move into steady swimming.
This drill is almost like regular free style swimming, however, when your hand enters the water at the catch, you will keep it there until your other hand completes the stroke and enters the water. So, if your left arm enters the water, keep it extended while your right arm finishes its stroke. As the right arm enters the water, the left arm begins its stroke, while the right arms stays extended.
Here's a video demonstrating the drill: http://www.youtube.com/watch?v=Fszey7mJSb4&feature=relmfu
If you find this drill too challenging at first; try it with fins until you get the hang of it. However, as always, we don't recommend overuse of fins.


FINGER TIP DRAG
Notes: This drill helps you focus on having a relaxed and efficient recovery portion to your stroke.
As your arm moves through the recovery portion of the stroke, you will keep your fingertips in contact with the water, dragging them along the surface. Your elbow should be pointed upwards, while your forearm and hand hang relaxed.
Video demonstration: http://www.youtube.com/watch?v=OAqBSgMX3es&feature=relmfu


FRONT BALANCE - ARMS FRONT
Notes: The key to this drill is keeping your head and neck even with your spine, and avoiding the temptation to hold your head up, or to look up. As soon as you look up, or even tilt your head upwards, your legs and hips will drop. Of course, you will need to look up to breathe, but that is the only exception :)
Begin the drill by floating face down, with your face in the water. Extend your arms straight out in front of you, parallel with the water surface, for improved balance. Keep your palms facing down toward the bottom of the pool. Look downward, with your eyes focused just a few feet ahead of you. Lean or push into your chest, which, as Joe Friel describes in the Triathlete’s Training Bible, may give you the sensation of swimming “downhill.” Other swim coaches refer to this sensation as "pressing the buoy" - as if you are pressing a buoy down with your chest. This should allow your butt to rise just above the water.
Begin kicking, keeping your arms extended in front of you--but don't move your arms. When you raise your head to breathe, you will notice that your legs will immediately drop.
Return to the original position, and your legs and hips will rise to the water surface again. To avoid bringing your head out of the water to breathe, you can use a swimmer’s snorkel for this drill. If you have a very hard time balancing, you can use fins in the beginning. However, avoid becoming reliant on the fins.
This video offers a view of how it's done, with some tips for bringing your head up to breathe: http://www.youtube.com/watch?v=U0aGmjHHosk


SIDE BALANCE DRILL
Notes: Side balance drills will teach efficient body rotation for the freestyle stroke. You should imagine that you are swimming like a knife cutting through the water.
For this drill you will kick while balancing on one side. The trick with this drill is to keep from rolling either on to your back, or your front.
Start by lying on your left side, with your left arm extended in front of you and your right arm laying at your side. Your right hand can rest on your hip/leg.
Press your head toward your extended arm, and face upwards (allowing you to breath). Keep the left side of your chest pressing into the water, similar to the front balance drill. Start kicking. When you complete one length, switch to the right side of your body, and repeat.
As with the front balance drill, you can use fins to help you learn the feel. However, do not become reliant on the fins.
Video demonstrating the drill: http://www.youtube.com/watch?v=6vvBQ6pY4Gk
As you get better at this drill, you can do it with your face in the water. Like this: http://www.youtube.com/watch?v=417pD_jfmJw&feature=relmfu However, do not progress to this level until you feel comfortable with the face up version.


SINGLE ARM DRILLS
Notes: This drill encourages you to focus on body position, balance, and the stroke.
You will begin face down, with both of your arms extended. Take a full stroke with your left arm, while your right arm stays extended. Repeat for any where from 3 strokes to the length of the pool (depending on the workout), and then switch to your right arm. Take a full stroke with your right arm, while your left arm stays extended.
Video demonstration: http://www.youtube.com/watch?v=mfOMtNc-UsE
SIX BEAT SWITCH - SIDE BALANCE
Notes: This drill is a progression from the side balance drill, and begins to mimic the rotation and stroke for freestyle swimming.
Begin as you do with the side balance drill. Kick 6 beats on one side, take a stroke to switch your body to the other side, kick 6 beats, take a stroke, switch, and so on.
Video demonstration: http://www.youtube.com/watch?v=HWrAYcmexqQ


DPS - DISTANCE PER STROKE
Notes: For this drill, you will count the number of strokes it takes you to swim one length of the pool (25 yards) or one lap of the pool (50 yards). The object is to gradually decrease the number of strokes you take through one length or lap for each set, as described in the workout.
This is a challenging drill, that helps build efficiency. You should pull hard through the water, while slowing down your overall stroke count, making this a strength exercise as well as a technique exercise.

Take the first 10 minutes to warm up easy.

For the remaining duration, move into a zone 2/steady effort and work on building from the bottom to the top of this range throughout the duration.

Practice your race fueling!