Dry land swim - Bike Brick

Warm up:
Quick shoulder mobilisation.
Rotation in both directions.
Lat and pec stretch. 

Swim set:

6x30secs work / 15secs rest

Alternate between fly and free

(If no stretch cords, alternate between push ups and mtn climbers)

1min of Burpees

6x45secs work / 15secs rest

Alternate between Deltoid Fly T position and Deltoid Fly Y position

(If no stretch cords alternate TriCep Dips and Plank Shoulder Taps)

1min flutter kicks on your back 

4x30secs work / 10secs rest

All Fly

(If not stretch cords alternate between TriCep Push Ups and Spider Push Ups)

Bike set:

5mins warm up spin building on power as you go

Main set (3 rounds)

10x40secs @120%FTP / 20secs easy spin

3mins @60% FTP 

If you have time 30mins steady run off the back

Short Intervals like this are a great precursor to longer more specific intervals (if working towards 70.3 and 140.6) 

Great earlier on in the training cycle. 

You can start then with 110%FTP and build them to 130%

Aim is approximately 20-45mins of work and you can start off with 20secs intervals, progress to 30 and then 40secs Aim is approximately 20-45mins of work and you can start off with 20secs intervals, progress to 30 and then 40secs