WARM
2 x 150, 5s rest, done as:
-50 pull,
-50 kick,
-50 swim
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MAIN
4 x 75 descending, 30s rest
50 kick easy, no rest
4 x 75 descending, 30s rest
50 kick easy, no rest
4 x 75 descending, 30s rest
50 kick easy, no rest
4 x 75 descending, 30s rest
50 kick easy, no rest
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COOL
200 easy, alternate free, back, breast as you like

WARM
10 minutes easy
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MAIN
5 x 30s left leg, 30s right leg
-
5 minutes steady
-
5 minutes toe touch drill.
--
5 minutes steady
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5 minutes top side drill
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5 minutes steady
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5 minutes easy, cool down
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WARM UP
You can do some light core or dynamic stretches to warm up.
Complete 2 x 30 seconds, with 30 seconds rest of each drill. (see drills in pre-activity comments)
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MAIN
Take the first 10 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort. As you run, think about the different elements of your form that the drills focused on.
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WU
200 easy
-
MAIN
600, steady, 30s rest
500, steady 25s rest
400, steady 20s rest
300, steady 15 s rest
200, steady 10s rest
100, steady 5 s rest
-
COOL
200 easy

This ride is an aerobic endurance ride.

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

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

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

Break the run into 3 segments.

Segment #1 --> easy.

Segment #2 --> build from the top end of your Z1 HR to the middle of your Z2 HR.

Segment #3 --> build from middle Z2 HR to top end of Z2 HR.

The build here should be gradual - and allefforts should feel 100% aerobic. The final push may feel a little harder as the duration goes.

*Disregard the average pace here - the workout builder estimates it based on the % of LTHR.

Drills should be completed using easy effort. Concentrate on FORM not speed.
Freestyle sets should be completed as steady aerobic (zone 2) efforts. Concentrate on form, while maintaining a steady effort.
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WARM UP
2 x 200 yards - as 100 free, 50 kick, 50 pull (no rest - easy continuous)
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MAIN/DRILLS
4 x 50 six beat switch/side balance drill, 10 second rest (see description below) - keep your head position in line with your spine
-
200 freestyle, 10 second rest
-
4 x 25 single arm (25 left, 25 right), 10 second rest (description below) - focus on no cross over @ the center line
-
200 freestyle, 15 second rest
-
4 x 50 shark drill, 10 second rest
(Shark drill: Use a pull buoy or a kick board between your thighs. After the finish of each stroke, reach back and tap the part of the buoy that is above water. This drill emphasizes finishing your stroke all the way to mid-thigh.)
*Focus here is pulling all the way through.
-
300 freestyle, 20 second rest
-
4 x 25 finger tip drag, 10 second rest
(description below). Focus here is on a high elbow on the recovery.
-
400 freestyle, 20 sec rest
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COOL DOWN
100 easy

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DRILLS
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

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

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