Enjoy these workouts this week.  All the workouts can be modified to beginners by shortening the number of intervals.

Swim Workout

Warm-up

600 swim

200 kick with fins

200 pull

Main set

6 x 300 on 30 seconds rest (1st easy, 2nd pull, 3rd hard, 4th moderate, 5th pull, 6th hard)

6 x 100 on 10 seconds rest at a moderate pace focusing on form

6 x 50 on 10 seconds rest fast

Cool down

300 yards easy

Running Workout

Pace Work Out

10 minute warm-up

4 x 800 at race pace with an easy 200 after each.

800 easy

4 x 800 at 15-30 seconds faster than race pace with an easy 200 after each. 

10 minutes easy

Bike Workout 1:20

10 minutes easy

6 x 30 seconds with 1 minute after each

6 x 5 minutes at race pace with 3 minute recovery after each

10 minutes easy cool down