How to use the schedule | 12-Week Plan
Swim sessions:
Swim session A
100m easy warm-up (using
your choice of stroke)
8 x 25m front crawl (15 seconds rest)
4 x 50m (as 25m backstroke or breaststroke, followed by 25m front crawl, with 15 seconds rest)
2 x 50m front crawl (hard, with
40 seconds rest)
2 x 50m kick (15 seconds rest with
or without a kickboard)
100m cool-down (stretch out
your stroke)
Total: 800m
Swim session B
150m warm-up front crawl, including last 50m using a pull buoy
10 x 25m front crawl (build half
of the length working fast, half easy, followed by 20 seconds rest)
2 x 50m (as 25m breaststroke, then 25m front crawl, followed by 10 seconds rest)
4 x 50m (as 25m backstroke, then 25m front crawl, followed by 15 seconds rest)
100m front crawl (hard)
100m kick (with or without a kickboard)
100m cool-down (easy pace with your choice of stroke)
Total: 1000m
Swim session C
100m easy warm-up (using
your choice of stroke)
4 x 25m front crawl (15 seconds rest, build pace from 5-6.5 RPE)
4 x 50m (as 25m backstroke, followed by 25m front crawl, followed by 15 seconds rest)
8 x 50m front crawl, followed by
30 seconds rest (build pace from
7.5-9 RPE)
100m kick (with or without a kickboard)
100m cool-down (aim to stretch
out your stroke)
Total: 1000m
Swim session D
300m warm-up comprised of 100m front crawl, 100m pull, 100m kick (build pace from 4-5 RPE)
8 x 50m front crawl: build first 25m stretching out stroke, then second
25m hard pace (7.5 RPE), followed by
15 seconds rest
2 x 100m as 50m breaststroke, then 50m backstroke followed, by 15 seconds rest (6.5 RPE)
4 x 100m front crawl followed by
30 seconds rest (build pace from
7.5-8 RPE)
200m cool-down (easy pace with
your choice of stroke)
Total: 1500m
Swim session E
200m warm-up (5 RPE), including 2 drills and different strokes
8 x 50m (6 RPE)
4 x 100m (6.5 RPE)
1 x 200m (6.5 RPE)
8 x 25m, alternate front crawl
for one length with kicking for
one length
Total 1400m
Swim session F
100m easy warm-up (using
your choice of stroke)
8 x 25m front crawl, 15 seconds rest (build pace from 5-6.5 RPE)
4 x 50m drills (select 2 drills)
8 x 50m front crawl, followed by
30 seconds rest (build pace from
7.5-9 RPE)
200m cool-down (alternate 50m
kick with 50m front crawl – stretch
out your stroke)
Total: 1100m
Swim session G
300m warm-up of 100m front crawl, 100m pull, 100m kick (build pace from 4-5 RPE)
8 x 50m front crawl: build first 25m stretching out stroke then second 25m hard pace (7.5 RPE), followed by 15 seconds rest
300m drills (select 2 drills to alternate)
4 x 100m front crawl with 30 seconds rest (build pace from 7.5-8 RPE)
200m cool-down (easy pace with
your choice of stroke)
Total: 1600m
Swim session H
200m warm-up front crawl, including the last 50m using a pull-buoy
10 x 25m front crawl (build half of the length working fast, half easy with 20 seconds rest)
2 x 50m front crawl
4 x 50m (as 25m backstroke then 25m front crawl, followed by
15 seconds rest)
100m front crawl (hard)
100m kick (with or
without a kickboard)
100m cool-down (easy
pace with your choice
of stroke)
Total: 1050m
Bike Sessions
Bike session A
10-minute warm-up cycle (build pace from 3-5 RPE)
5 x (40-second cycle @ 80-110+rpm (build pace from 6-7RPE),
20 seconds recovery)
5 x (40 seconds in a harder gear or climbing @ 60-80rpm (build pace from 6-7 RPE), 20 seconds recovery)
10-minute recovery easy cycle
Bike session B
40-minute cycle building pace
from 4-6.5 RPE
Bike session C
10-minute warm-up cycle
(build pace from 3-5 RPE)
6 x 1-minute cycle
5-minute cycle (7 RPE)
10-minute recovery easy cycle
Bike session D
5-minute warm-up (4 RPE)
15-minute cycle (build pace
from 4-6.5 RPE)
20-minute cycle (6.5 RPE)
10-minute warm-down cycle @ 110rpm
Bike session E
10-minute warm-up cycle @ 90rpm
10-minute cycle (build pace from
6-7.5 RPE)
10-minute recovery cycle @ 100+rpm
Add 5 minutes each time you ride this session but stop at one hour
Running sessions
Running session A
15-minute recovery run, building pace from 3.5-4 RPE
Running session B
10-minute warm-up jog,
plus stretching
3 x (2-minute run (7 RPE),
1-minute jog)
3 x (1-minute run (7.5 RPE),
1-minute recovery jog)
6-minute cool-down jog to walk
and stretch
Running session C
10-minute warm-up plus stretching
5-minute run (build pace from 6-7 RPE )
5-minute run (7.5 RPE), 1-minute recovery jog
15-minute cool-down jog (4 RPE)
plus stretching
Running session D
5-minute warm-up jog
20-minute run (build pace from
6-6.5 RPE)
5-minute cool-down jog to walk
and stretch
Add 5 minutes to the main set every time you run this session
