Focus: Going to The running school to improve technique and speed. Gym sessions for swim, row and resistance training.
Monday: Run to pool and back. Around 25mins. 1500m swim. Rowing machine 2000m, some stretching. Cycle to The Running School around 45mins. One hour session on technique.
Tuesday: Run to pool and back. Around 25mins. 1000m swim. Rowing machine 10mins almost 2000m, mostly stretching.
Wed: Rest day.
Thursday: Morning swim. 1500m. Run there and back. The Running School. High intensity sessions. 30secs on with technique/30secs off. Bike there and back.
Friday: Swim 1500m. 28mins . Rowing 1000m. Run to/back from pool.
Saturday: Quick swim, full pool. 500m. Rowing 10mins. Cross trainer 10mins. Stretches. Run to/back from pool.
Sunday: Rest day.
Total: 16 sessions (8.5 hours)
Run (6 sessions, 3.5hrs); Swim (5 sessions, 2hrs); Bike (2 sessions 90mins); Rowing (4 sessions, 40mins)