Monday morning: swim (around 4500-5000m). ‘Most sessions are at least 5000m.’ (I can give 90 minutes)
Monday afternoon: strength training. ‘It’s a slightly easier day, after generally a large volume of training at the weekend. (1 hour)
Total Time: 2hrs 30mins
Title 01
Tuesday morning: high-intensity run; usually 4-5 km intervals on the treadmill or track, maybe continuously up to half marathon distance. Followed by an ‘easy cycle’ for around 60-90 minutes ‘to build up base and endurance’. (1hour)
Tuesday evening: key swimming session, normally around two hours with the club. ‘Tuesdays are quite a hard day because there's a hard run and a hard swim so fueling is really important.’ (1 hour)
2hrs
Wednesday morning: ‘Hard, chunky bike workout’, normally a minimum of two hours and up to four, including intervals. (2 hours)
Wednesday evening: Running core & Stretch (1 hour)
Total time: 3 hours
Thursday morning: swim followed by a short (1 hour), high-intensity cycle or run in the afternoon. (2 hours)
Thursday evening: swim. 1 hour
Friday morning: swim and strength work (2hrs)
Friday afternoon: cycle or run, around 2-3 hours with ‘a small block of work, say 20 minutes of intervals’.
(2 hrs)
Strength Training 1hr 30 mins
Sunday: long bike ride – ‘a minimum of four hours and it can go up to five or six hours’.