So, if you’re up for a swim, bike, AND run, then here you go! All of this can be done inside.
2x150s as 50 swim/ 25 drill/ 50 swim/ 25 drill 10s rest in between each 150
8x50s as odds free/ evens backstroke 5s rest
4x50s as 25 kick on back in streamline position/ 25 swim 10s rest
100 pull 10s rest
Repeat the whole set 3x:
150, 100, 50
Round 1 rest is 15s, 20s, 25s / Round 2 rest is 10s/ 15s/ 20s Round 3 rest is 5s/10s/15s
Get faster as you go through each set.
4x100s on 1:30/1:40/1:50/2:00 NOTE: you leave on the time you chose, so the amount of rest is based on how fast you swim.
(60 minutes or 2500 yards)
Warm up for 10 minutes on your flat at 80-90 rpm. Do 2×15 minutes at 1-2 gears above your flat, but keep a slightly higher rpm around 95-100. Ride easy for 5 minutes in between. The rest of the ride is easy for the cool down. NOTE: your heart rate should be in a low zone 2 during recovery and a higher zone 2 during the 2×15 minute sections. (60 minutes)
Warm up for 5 minutes on the treadmill with your heart rate in zone 1 or slow jog. Do 3×5 min at 10K or 5K race pace with 1 minute recovery (walk or jog). Cool down for 5 minutes. (28 minutes)