THE SESSION

WARM-UP 10mins easy run

2 x 100m build 30secs rest 4 x 50m As: 25m drill/25m swim 10secs rest

4 x 50m

As: 25m running or deep-water start/25m easy 15secs rest

SET 1 – SPEED SET

6- 8 x [100m swim; 400m run faster than race pace] 3mins rest

SET 2 – SHORT COURSE

5x [200m swim; 1km run @race-pace effort] 2mins rest

SET 3 – LONG COURSE

5x [400m swim; 2km run @race-pace effort] 2mins rest

COOL-DOWN

200m easy swim Stretch out

ADAPT FOR BEGINNERS

Beginners can reduce reps and focus on the skills of transition and developing good pacing on both the swims and runs.

ADAPT FOR ironman

Experienced athletes should mix in longer interval swimrun sets for speed endurance and shorter sets to develop race speed.