
WEEK ONE 
WEEK TWO 
WEEK THREE 
WEEK FOUR 
Mon 
Rest Day 
Rest Day 
Rest Day 
Rest Day 
Tue 
SWIM for 30 minutes easy 
SWIM for 30 minutes easy 
SWIM for 20 minutes easy 
SWIM for 20 minutes easy 
Wed 
Power walk/run for 30 minutes easy 
Power walk/run for 30 minutes easy 
Power walk/run for 35 minutes easy 
Power walk/run for 35 minutes easy 
Thu 
Rest Day 
Rest Day 
Strength train for 20 minutes 
Strength train for 20 minutes 
Fri 
Rest Day 
Rest Day 
Rest Day 
Rest Day 
Sat 
CYCLE for 45 minutes easy 
CYCLE for 45 minutes easy 
CYCLE for 45 minutes easy 
CYCLE for 45 minutes steady 
Sun 
Rest Day 
Rest Day 
SWIM for 15 minutes easy 
SWIM for 15 minutes easy 

WEEK FIVE 
WEEK SIX 
WEEK SEVEN 
WEEK EIGHT 
Mon 
Rest Day 
Rest Day 
Rest Day 
Rest Day 
Tue 
SWIM for 30 minutes steady 
SWIM for 30 minutes steady 
SWIM for 30 minutes steady 
CYCLE for 30 minutes easy 
Wed 
CYCLE for 30 minutes easy; run for 30 minutes steady 
CYCLE for 45 minutes easy; run for 30 minutes steady 
CYCLE for 45 minutes steady; run for 30 minutes steady 
SWIM for 15 minutes easy 
Thu 
SWIM for 20 minutes easy; strength train for 20 minutes 
SWIM for 20 minutes easy; strength train for 20 minutes 
SWIM for 20 minutes easy; strength train for 20 minutes

Run for 15 minutes easy 
Fri 
Rest Day 
Rest Day 
Rest Day 
Rest Day 
Sat 
Brick workout: CYCLE for 20 minutes easyand RUN for 15 minutes easy 
Brick workout: CYCLE for 30 minutes easyand RUN for 20 minutes easy 
Brick workout: CYCLE for 40 minutes 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 
Key
Bilateral Breathing to both sides as opposed to sticking to just your preferred side.
Stroke Count
Counting the number of strokes each length (typically 25m) takes. As you become more efficient you take less strokes and go faster.
Cadence
The number of revolutions your legs make per minute (rpm). Typically cycling at a cadence 80 to 95 is most efficient.
Gearing
Combination of the front chainrings (1, 2 or 3 of them) and the rear cassette which is a cluster of cogs numbering between 5 and 10. The bigger the chainring on the front the larger the gear and the harder to pedal, the bigger the cassette at the rear and the smaller the gear and easier to pedal it becomes.
Brick
A run immediately after a
bike ride. Bricks are a great way to
mix indoor cycling and treadmill running in a gym.
Aerobar
An attachment allowing you to put your forearms in the centre of your handlebars. They narrow your balance base, making them less stable than drops.
Catch ups
Put both hands together on the water in front of you. Pull your left hand down and through the water, keeping your right arm extended. Bring your left arm over until it touches your right, before repeating the stoke with your right arm, while keeping your left extended in front. And so on.
Drops
The lower section of the handlebar which drops your body lower. Bend your elbows and be sure you can still breathe.
NPSB
NonPreferred Side Breathing breathing on the side you find most difficult. It s important to breathe out underwater before lifting your head and not bringing the lower eye above the water.
Out and back
Running away from a point for a set distance, and returning faster.
Time Trial
An exact distance raced against the clock to help find out how fast and wellpaced you really swim.