Swimming sessions
Session number
Aim
Set
Time/thresholds
Volume
Warm up/cool down

600m mixed strokes and drills

1
Endurance
800m free, 2x[4x400m free, 4x200m free]
All 80% MHR with 30 sec rest
5.6km
2
Strength
8x400m free pull, 8x100m free kick with kick board
400m at 80% MHR, 100m at 85% MHR
4km
3
Speed
5x[2x100m free, 4x50m free, 8x25m free]
All at 90-100%MHR
3km
4
Increase aerobic capacity/power
3x[10x200m free pull with snorkel, 16x25m free dive sprint]
200m at 80% MHR, 25m at 95-100% MHR
7.1km
5
Muscular endurance
5x[2x400m free, 4x100m free]
400m at 75% MHR, 100m at 85% MHR
6km
6
Skill/familiarisation (open water session)
4x[500m out and back ocean swim + 100m up and back beach run]
500m at 75% MHR, run at 80% MHR
2km swim, 400m run
7
Endurance
2x[1km free, 800m free, 400m free, 200m medley, 100m free]
All at 75% MHR
5km
8
Taper
8X100m freestyle, 400m mixed strokes
100m at 65% MHR, 400m at 60% MHR
1.2km

Cycling sessions
Session number
Aim
Set
Time/thresholds
Volume
Warm up/cool down

10 minutes easy spinning

1
Endurance
80km flat road ride
30km/hr pace
80km
2
Strength
10x800m hill climbs
All at 75% MHR with 1 min easy spin downhill
8km
3
Speed
10x500m sprints
All at 90% MHR with 4 min rest
5km
4
Power (wind trainer)
4x[4x(30 sec high gear, out of saddle, 1 minute seated spinning), 2 min easy]
30 sec at 95% MHR, 1 min at 75%MHR, rest at 50% MHR
32 minutes
5
Muscular endurance
10x1km time trials
All at 85% MHR with 4 min rest
10km
6
Skill
20km technical criterium circuit
Average pace 25km/hr
20km
7
Endurance
40km hilly road ride
30+km/hr pace
40km
8
Taper
20km flat road ride
25km/hr pace
20km

Running sessions
Session number
Aim
Set
Time/thresholds
Volume
Warm up/cool