Weekly FREE professionally designed session plans in swimming cycling (Turbo) 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

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

We all need to breathe, but in swimming how we breathe and our comfort in breathing can make a huge difference to our racing. The ability to breathe to one side or the other is really important if you have a swell coming from one side or there are competitors on one side of you making it difficult to breathe a particular way. So in this session, after drills designed to help you feel the water well and relax your recovering arm, the session practices breathing patterns.

Breathing 3's balances your stroke, breathing 2's or 4's enables you to breathe to one side effectively - either side. When you are asked to breathe to the left or right try to mix breathing 2's and 4's, every time you breathe you slow down a little so practicing breathing less can be beneficial. During the hard swim try to mix your breathing pattern.

After that there's a nice sprint set to round your session off.

In this weeks session the main set is 36 mins long and the aim is to increase the time you are at your race pace effort while raising your cadence to a higher level for 30s after 2 and 3 minutes. During these high cadence sections aim to get your legs spinning well above 100 rpm. That will make the next race paced effort slightly harder than the previous one.

There's no doubt that running uphill is hard and the only way to make it easier is to practice.

In this session the main set specifically targets hills as an extra effort section of a steady state run. The aim is to do a circuit 3 times and each time up the hill you make a real effort. Make sure you don't simply stop at the top, continue the effort to just over the peak of the hill to get the most from the session.

You can adjust the length of the circuits to suit, longer or shorter distances depending on you time availability and your natural race distances.