| Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Weekly Totals |
| 1 | swim 400m easy | swim 30 mins practice | cycle 30mins easy spinning | swim 10x 50m 30s rest | cycle 30-45 min easy spinning | |||
| cycle up to 60min ride | run 2min easy 1 min walk x5 | run 2min easy 1min walk x 5 | run 5mins easy walk 2 mins x2 | |||||