as they would a straight running event." Do regular brick sessions by cycling at a high cadence for 15 minutes. Immediately shift into 10 minutes of fast-paced running, rest for five minutes and repeat three times. Aim to build to your race pace - the average

easyand RUN for 20 minutes easy SWIM for 10 minutes easy; CYCLE for 10 minutes easy Sun Strength train for 20 minutes Strength train for 20 minutes Strength train for 20 minutes Race Day KeyBilateral Breathing to both sides

- breathing on both sides) 12 x 25m, done as a 25m drill with a 10-second rest followed by 25m full stroke and a 10-second rest• Main-set pyramid (all with 20-30-second recovery) 8 x 25m, 4 x 50m, 2 x 100m, 1 x 200m, 2 x 100m, 4 x 50m, 8 x 25m.Keep to the same

100m at race pace. CYCLE 20 minutes, checking gears, tyres etc.Evening RUN: 15 minutes with 3 x 30 seconds fast strides, alternating with 60 seconds recovery jog. Sun CYCLE: Warm-up: 10-15 minutes steady. Main: 1 hour 15 minutes easy spinning

hard, 1M easy; or speed session (eg 4 x 1K with 200m jog recoveries) RUN 1M easy, 3-4M hard, 1M easy; or speed session (eg 10-12 x 400m with 200m jog recoveries) RUN 1M easy, 4M fartlek, 1M easy Wed SWIM 16-20 x 1 length steady, with 10

m.For example:> 20-25 x 100m, 15 seconds recovery> 12-16 x 150m, 20 seconds recovery> 8-10 x 250m, 30 seconds recovery> 5-6 x 400m, 60 seconds recoveryTry to keep a consistent swim stroke. As you progress, reduce rest intervals before increasing pace