TRAINING SESSIONS

1

Focus on your breathing: controlled exhalation under water and a good head position when breathing in. If you let your breathing rate dictate your stroke rate, you’ll pace much more effectively. Aim to sight every 3-6 breaths.

2

Swim half/ full race distance, exit, remove your wetsuit, shoes on, short 3-5 km run at intended race pace.

3

Either outside on a flat, uninterrupted route or on a turbo: 10min easy spin; 3 x 7mins at a hard but sustainable aerobic pace; 5mins at threshold; 2mins above threshold; 1min recovery; 3min cool-down.

4

5min easy run; 5 x 800m at threshold pace; 200m fast walk recovery.