Run 1

10 minute warm-up

3 x 12 minute pace work with a 4 minute recovery.  The first 6 minutes of each interval is at race pace, the 2nd 6 minutes is at 5K pace.

10 minute cool down

Run 2

10 minute warm-up

10 minutes at 10K pace

6 x 2 minutes with 1 minute easy after each

10 minutes at 10K pace

10 minute cool down

Spin  1

10 minute warm-up

3 x 12 minute intervals

Broken up in the following way (2 minute seated flat, 2 minute false flat, 2 minute seated climb, 2 minute standing climb, 2 minute false flat, 2 minute seated flat).

3 minutes recovery after each

Cool down

Spin 2

10 minute warm-up

5 minute climb to loosen up your legs

1 minute hard

1 minute climb

2 minutes hard

2 minute climb

3 minutes hard

3 minute climb

4 minutes hard

8 minute climb

4 minutes hard

4 minute climb

3 minutes hard

3 minute climb

2 minutes hard

2 minute climb

1 minute hard

1 minute climb

Cool down

Spin 3

5 minute warm-up

6 x 3 minute hill repeats with a 1 minute seated flat after each

5 minute seated flat

5 minute false flat

5 minute seated flat

10 minute climb

5 minute seated flat

8 minute climb

4 minute seated flat

6 minute climb

3 minute seated flat

4 minute climb

2 minute seated flat

2 minute climb

1 minute seated flat

Cool down

Swim

Warm-up

400 swim

200 pull

200 kick

Main set

2000 yards straight.  150 at race pace or a bit faster and 50 yards easy, continuous.

8 x 50 kick with fins on 10 seconds rest.  These should be fast.

8 x 50 pull on 5 seconds rest at a comfortable pace.

Cool down

4 x 100 drills

300 pull

Swim 2

Warm-up

6 x 100 drills on 10 seconds rest

6 x 50 pull on 5 seconds rest.  (Count your strokes and try and get as few as possible on each length)

200 kick

Main Set

6 x 200 on 20 seconds rest (odd pull fast, even swim at race pace)

6 x 100 on 10 seconds rest (odd pull fast, even swim at race pace)

6 x 50 on 5 seconds rest (odd pull fast, even swim at race pace)

6 x 25 on 5 seconds rest (Swim all 6.  Build each length)

Cool down

300 easy

Swim 3

Warm-up

200 kick

200 pull

200 swim

Main set

500 swim build each 100 so the last 100 is hard 15 seconds rest

250 pull at a comfortable pace on 10 seconds rest

100 kick with fins on your back on 5 seconds rest

500 swim build each 100 so the last 100 is hard 15 seconds rest

250 pull at a comfortable pace on 10 seconds rest

100 kick with fins on your back on 5 seconds rest

500 swim build each 100 so the last 100 is hard 15 seconds rest

250 pull at a comfortable pace on 10 seconds rest

100 kick with fins on your back on 5 seconds rest

Cool down

6 x 50 swim easy on 5 seconds rest

500 easy swim

Swim 4

Warm-up

300 swim

Main set

100 kick 10 seconds rest

3 x 100 swim on 10 seconds rest

100 pull 10 seconds rest

300 swim  on 30 seconds rest

100 back stroke 10 seconds rest

3 x 100 pull on 10 seconds rest

100 breast stroke

300 swim on 30 seconds rest

100 kick

Cool down

8 x 50 swim on 10 seconds rest

200 swim easy