| Full Weeks - Week 1 & 2 | | | | | |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| am | Swim Squad 5:45am-7:30am SYS all levels | Track / Road Cycle 6:00-7:30am HV all levels | Swim Squad 5:45am-7:30am SYS all levels | Road Cycle 6:00-7:30am K.TL or HV all levels OR Cycle WTrainer 6:00 - 7:30am - PMSLSC - Suits Beginners | Swim Squad 5:45am-7:30am SYS all levels | Long Ride 7:00am onwards Various all levels Flat & Hill Options | Long Run 8:00am onwards Various all levels Flat & Hill Options |
| mid | | | Road Cycle 8:30am-12noon SYS Pro Team | | Swim Squad 7:15am-8:30am SYS Pro Team | | Aerobic Swim 12:00noon onwards Pool or O.Water all levels |
| pm | Swim Technique 6:30-7:30pm SYS Suit Beginners | Run 5:45-7:30pm TAN TRACK all levels | Swim Squad 6:00-7:30pm SYS all levels OR Swim technique at 6:30pm for 60mins | Run Squad 5:45-7:30pm TAN TRACK all levels | | | |
| Adaptation - Week 3 | | | | | |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| am | Swim Squad 5:45am-7:30am SYS all levels | Track / Road Cycle 6:00-7:30am HV all levels | Swim Squad 5:45am-7:30am SYS all levels | Road Cycle 6:00-7:30am K.TL or HV all levels OR Cycle WTrainer 6:00 - 7:30am - PMSLSC - Suits Beginners | Swim Squad 5:45am-7:30am SYS all levels | Bike / Run combo 7:00-11.00am Various all levels | REST |
| mid | | | Road Cycle 8:30am-12noon SYS Pro Team | | Swim Squad 7:15am-8:30am SYS Pro Team | Aerobic Swim 12:00noon onwards Various all levels | |
| pm | Swim Technique 6:30-7:30pm SYS Suit Beginners | Run 5:45-7:30pm TAN TRACK all levels | Swim Squad 6:00-7:30pm SYS all levels OR Swim technique at 6:30pm for 60mins | Run Squad 5:45-7:30pm TAN TRACK all levels | | | |
| Venues | | | |
| Training Venue | Code | Location | Melways | | |
| South Yarra Sports | SYS | (Melbourne High School), 679 Chapel St, South Yarra | Map 58 E2 | | |
| Hawthorn Velodrome | HV | Cnr Reserve Rd & Scott St | Map 59 E3 | | |
| Kew Boulevard Top Loop | K.TL | Yarra Boulevard - Adjacent to Studley Park Rd | Map 44 G4 | | |
| Kew Boulevard Studley Park Boathouse Carpark | K.SP | 1 Boathouse Rd, Kew | Map 44 H4 | | |
| Port Melbourne SLSC | PMSLSC | Beaconsfield Pde between Bay St. & Pickles St | Map 57 C4 | | |
| The Tan Track | TAN | Alexandra Ave, Botanic Gardens, Horse Trough, 100m E of Swan St bridge | Map 2G A9 | | |
| Richmond Boulevard | RB | Kevin Bartlett Reserve | Map 45 B12 | | |
| Variable = Venue changes | Various | N/A | N/A | | |
| Own Venue | OV | N/A | N/A | | |
