Every week we give you professionally designed session plans in swimming cycling and running.

Our aim is to give you an introduction into structured sessions, so you go to train with a plan and aims for the things you do. Training with a plan is always better than training haphazardly, even if you simply jot down a few thoughts before you go out. You can find out more about planning by following this link read more

Enjoy these sessions - and if you have any questions please feel free to email.

This session concentrates on 2 elements of swimming, the catch and maintaining pace. With the Doggy Paddle to swim drill make sure you're arms have a high elbow with your forearm and hand approximately in line and below your elbow as your arm moves forward to hold the water. During the Single Arm drill breathing to the non-stroking side ( SA BNSS) keep your non-stroking arm by your side and make sure you keep your stroking arm on the surface while you turn to breathe (full body rotation is the key here with no twist in your spine).

The main set is 1200m done as 4 x 100m with a 10s rest followed by a 200m swim at the same pace. Make sure you check the pace clock on each swim and keep an even pace throughout.


We're practicing single legged cycling today in 45s lots to get you pedaling in circles, which is very useful when cycling uphill. Making sure you don't stomp down on the pedals and make a smooth effort really helps maintain your pace, which is ideal to practice in the main set.

A hill climb with 1 minute in the saddle followed by 1 minute out of the saddle and another minute in the saddle is all done 7 times. After each iteration you up your gearing or add to the resistance (if your turbo has resistance). Start with a gear that is already reasonably hard and the set will become testing.


Drills are important in sessions to prepare you to run with good technique. Please don't miss these out, this week they are designed to help you employ your connective tissue, using less muscle and more elastic rebound to run.

The main set is 3 x 2k run with good form. Keep the effort steady not hard and think about keeping your foot contact with the ground fast and short. Try bouncing across the ground instead of making a huge effort to drive off each foot. Run at below your 10k race pace to maintain this form and if you feel your technique deteriorating adjust your running to get back to good form.

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In training gogles that fog up are an annoyance, in a race it can prove to be a disaster. Don't leave it to chance ... 

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