On your own, coach won’t be available. Please do the following workout:
Warm-up: 800 easy to moderate choice,
Main set: 4-5x 500 as: 1- 500 straight with 30 sec rest, 1- 5x 100 on 5 sec rest, all swim at race pace or HR#3 medium or at a somewhat hard to hard effort,
Cool-down: 800 continuous as: 50 drill/ 50 stroke/ 100 free.
Draft Lega Racing, please do the following workout:
Warm up – 10-15min easy spin on the bike with 3-4 x 15sec pickup efforts to stretch out the aerobic and anaerobic system. Then, 10min easy swim with 3-4 x 50m sprint efforts focusing on good form.
Swim: 1st 400m straight, 2nd 400m broken to 2 x 200m, with 15sec recovery between sets, final 400m as 4 x 100m with 10sec recovery between sets from a dive start at 800m race pace effort Z5.
Out of the pool and run around the side of the pool and onto your bike (on a trainer)
Bike: 30sec all-out with shoes out.30sec putting shoes on, then 2min @ Z4 effort then sprint 15sec @ Z5/Z6 effort then 1:15min easy Z3. Repeat
W/D 10min Easy spin and swim