90 Cals at RPE3, 90 Sec Rest 45 Cals at RPE4, 90 Sec Rest 15 Cals at RPE5, 90 Sec Rest -Into- 10 Sets 5 Cals at RPE8 45 Sec at Easy

300m Swim at RPE4 (5 sec breath hold during every turn) 50m Swim at RPE2-3 6x (50m Pull at RPE4, No Rest, 25m Pull at RPE9) 50m Swim at RPE2-3 6x (50m Kick at RPE4, No Rest, 25m Kick at RPE9) 50m Swim at RPE2-3 300m

Part 1 4 Sets 100m Pull, at RPE4, 30 Sec Rest 100m Swim at RPE3, 30 Sec Rest 4x (25m Swim (Non-Free) at RPE4, 30 Sec Rest) -Rest 1 Min- Part 2 300m Kick at RPE5 -1 Min Rest- 6x (25m Kick at RPE10, 1 Min Rest) Total: 1750m

6 Sets 4 Min at RPE3 1 Min at RPE7 *No rest between sets.

10 Min at RPE5 -Rest 2 Min- 10 Min at RPE5 -Rest 3 Min- 5 Min at RPE5

Warm-Up 3 Sets 30m Acceleration to Sprint, 1 Min Walk 40m Controlled Sprint, 1 Min Walk 50m Sprint, 1 Min Walk *Full recovery between sets. Main Workout 10 Sets 150m at RPE8 *Walk 100m between sets,

Warm-Up: 3 Sets 3x (30m Acceleration to Sprint, 1 Min Walk) *Rest 2 Min between sets. Main Workout 2 Sets 100m at RPE9, 1 Min Rest 200m at RPE8.5, 90 Sec Rest 300m at RPE8, 2 Min Rest 200m at RPE8.5, 90 Sec Rest 100m at RPE9 *Rest 5 Min between

4 Sets 50 Sec Echo Bike or Bike Erg at RPE7 70 Sec Ski or Row at RPE3 40 Sec Echo Bike or Bike Erg at RPE8 80 Sec Ski or Row at RPE3 30 Sec Echo Bike or Bike Erg at RPE8.5 90 Sec Ski

5 Sets 10 Cals at RPE6 -Rest 10 Sec- 10 Cals at RPE6-7 5 Cals at RPE1-2 15 Cals at RPE8 5 Cals at RPE1-2 15 Cals at RPE8-9 *Rest 90 Sec between sets.

8 Min Ski or Row at RPE6 2 Min Ski or Row at RPE3 2 Min Echo Bike or Bike Erg at RPE8 -Rest 2 Min- 5 Min Ski or Row at RPE6.5 2 Min Ski or Row at RPE3 90 Sec Echo Bike or Bike

Warm-Up 5 Sets 30m Acceleration to Sprint, No Rest 20m Sprint, No Rest 15m at Controlled Sprint, No Rest 30m Gradual Slowing *Rest 2 Min between sets. Main Workout 3 Sets 150m at RPE9.5 -Rest 1 Min- 150m at RPE9 -Rest 1 Min- 150m Controlled Sprint *Rest 3-5 Min between sets.

2 Sets 50 Cals at RPE5 -Rest 2 Min- 30 Cals at RPE8 -Rest 3 Min- 40 Cals at RPE8 *Rest 4 Min between sets.