Swim (2,600m):

• 4x100 free 50
• 8x50 (descend 1-4, 5-8)
• 2x150 (scull/build/race pace)
• 300 pull
• 2x150 race pace
• 300 pull
• 3x100 race pare
• 100 cool down

Swim (2,600m):

• 2x100 free, 50 back, 50 build, 50 kick
• 4x500
  • 200 pull & band
  • 6x50 race pace

Swim (1,300m):

• 2x250 (100 free, 50 back, 50 build, 50 kick)
• 10x100 (50 hard, 50 easy)
• 100 cool down

Swim (4,000m):

• 300 snorkel & pull
• 200 kick
• 100 free
• 100 build
• 8x400 (300 pull/100 hard)

Bike(30 min):

• 10min warm up
• 2x10min @ race pace
  • 5min easy in between

by Triathlon Core Workout for Swimming Technique