Swim: Time trial

15 laps (1500) in 30 minutes

David out

Run

Lactic threshold pace- "Comfortably hard"
2 K (5 laps) 7:37
1 lap jog recovery
1 K (2 laps) 3:50
1 lap jog recovery
2 K 7:32
Cool down

David out

Swim

Warmup
8x50 drill
4x400
1. 25 easy, 25 hard x2
2. 50 easy, 50 hard
3. 75 build, 25 easy
4. Race pace

David out