Warm-Up 200m Easy Swim 100m Pull 100m Kick 4 × 25m Build

50m Swim Warm-Up 6x 25m Finger Tip Drag Drill, w/20 Sec Rest 6x 25m Single Arm Drill w/20 Sec Rest 6x 75m Swim, Descend Effort 1-3, 4-6, w/30 Sec Rest 6x 75m Swim Sprint at Max Effort w/45 Sec Rest 6x 50m Pull (Reach & Extend) w/45 Sec Rest 6x 50m Pull at Fast Pace, w/45 Sec Rest 50m Cool Down Total 1700 Coaching Focus ✔ Prioritize technique over speed during drill work. ✔ Sprint efforts should be explosive while maintaining efficient body position. ✔ Recover enough between intervals to preserve quality on every repeat. ✔ Finish the session feeling technically sharper than when you started.

Cooldown 200m Easy Swim 100m Choice Stroke Stretch shoulders, lats and chest

3 Rounds 2:00 Easy Pace 2:00 Moderate Pace Finish with: 2 x 20-second accelerations 40 seconds easy between efforts

Zone 2 Heart Rate Run 55:00-60:00 https://drive.google.com/file/d/13GkAMiGxGK8EMfVM-cpa-h9v7cLXaMF0/view?usp=drive_link https://drive.google.com/file/d/1gitS-ETJK35aocFDyvRVk74UG2Ny-C2x/view?usp=drive_link

Cooldown 5:00 Easy recovery pace Stretch calves, hip flexors and quads Deep diaphragmatic breathing

5:00 Row Every minute increase pace slightly Then: 3 Rounds :30 Easy :30 Moderate :30 Hard

Row 5:00 at easy pace RPE 3 Then: row 6000m at moderate pace RPE 5-6 -1500m at 20s/m -1500m at 22s/m -1500m at 24s/m -1500m at 22s/m Then Row 5:00 at easy pace RPE 3

5:00 Easy Row Stretch lats, hamstrings and glutes

5 minutes easy jog Walking lunges Leg swings High knees Butt kicks 3 x 50m strides

4 rounds of 400m at hard pace (1 mile pace) rest 1:00 between rounds rest 5:00 4 rounds of 400m at hard pace (1 mile pace) rest 1:00 between rounds rest 5:00 4 rounds of 400m at hard pace (1 mile pace) rest 1:00 between rounds Record time including rest

5-minute walk Hip mobility Calf stretching

Warm-up 5:00 Easy Bike Increase cadence every minute

35:00 BikeErg: 10:00 at a natural cadence (80rpm) D5-7 10:00 at a low cadence (60-65rpm) D8-9 5:00 at a natural cadence (80rpm) D5-7 5:00 at a low cadence (60-65rpm) D8-9 5:00 at a natural cadence (80rpm) D5-7

2:00 Easy Spin

Warm-up 3:00 Easy Ski 5 x 20-second sprints rest 20-seconds

35:00 SKI: 10:00 at easy pace 10:00 at Moderate pace 5:00 at easy pace 5:00 at Moderate pace 5:00 at easy pace

2:00 Easy Ski

Warm-up 5-minute jog Dynamic mobility 4 x 60m strides

18 Rounds 200m at hard at 1 mile pace walk 400m no rest between rounds -3600m total distance -record total time including the walk

5-minute easy jog or walk Stretch calves and hip flexors

5:00 Easy Row Every 1 minutes increase pace

Row 32:00 at easy pace RPE 2-3 -8:00 at damper 3 -8:00 at damper 5 -8:00 at damper 7 -8:00 at damper 3

Stretch Lower back and hip flexors

Warm-up 5:00 Easy Spin 3 x 20-second Sprints -20-second rest

4 rounds Bike 3:00 at a Hard Pace (-2 to+2 RPM) If you know your 10:00 Max Calorie time trial, you should try to stay 2 RPM within the average 1:00 pace interval If you do not know your pace interval try to stay at a moderate to hard pace at rpe 7

Cooldown 5:00 Easy Bike

Warm-up 3 rounds :30 Machine :30 Jump rope :30 Rest

For Time: 50 Calories any machine 50 Double-unders 40 calories 40 Double-unders 30 Calories 30 Double-unders 20 Calories 20 Double-unders 10 Calories 10 Double-unders

2-minute walk Stretch calves and hip flexors