Warmup: 10 minutes /1.10 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:12m /1.20 miles

Set #1 12m / 1.24 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Warmup: 10 minutes /2.70 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:26m /6.90 miles

Set #1 26m / 6.87 miles
Endurance
HR Zone: 1-2 RPE: 5-6


Cooldown: 10 minutes /2.70 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Main Set:15m /1.50 miles

Set #1 15m / 1.53 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Warmup: 500 yards

Pace: 02m 26s /100 yards +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.

Main Set:05m /300 yards

Set #1 05m Endurance
Pace: 02m 25s - 02m 08s /100 yards
Freestyle at Endurance pace, try to keep going without breaks and use regular "active recovery" strokes of 25 to keep moving. Try to gradually eliminate the "active recovery" sets. An active recovery stroke is one that you can do easily (back, side).

Cooldown: 100 yards

Pace: - 02m 26s /100 yards
Freestyle at recovery pace

Warmup: 10 minutes /2.70 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:07m /2.00 miles

Set #1 07m / 1.99 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /2.70 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Warmup: 5 minutes /0.50 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:24m /2.50 miles

Set #1 24m Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Warmup: 500 yards

Pace: 02m 26s /100 yards +
Freestyle at recovery pace

Main Set:10m /550 yards

Set #1 400 yards
Drills
2x(50 Drill: Closed Fist , 50 Freestyle)
4x50 Drill: Swim Golf with 20sec rest. Rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).

Set #2 100 yards
Endurance
Intervals: 2x50' on 5' rest
Pace: 02m 25s - 02m 08s /100 yards


Set #3 50 yards
Endurance
Pace: 02m 25s - 02m 08s /100 yards
Freestyle at Endurance pace.

Cooldown: 250 yards

Pace: - 02m 26s /100 yards
Freestyle at recovery pace

Warmup: 10 minutes /2.70 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:11m /2.80 miles

Set #1 11m / 2.80 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /2.70 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown