200 easy 2x100 drill swim 2x50 kick
main set: all 15 sec rest
16x25's every 4th strong swim
8x25's every 4th strong swim
4x25's hypoxic @30 sec rest
300 strength paddles/ pb band
depending on what your fitness is like right now.
we love running on trails, soft ground, go explore. think about how grateful you are to have two arms and two legs and a strong beating heart that allows you to enjoy nature and MOVE!
1-1.5hrs easy spin leg flush include:
15 sec 120 rpm 45 sec easy
30 sec 110 rpm 30sec easy
45 sec 100 rpm 1:15 easy
1min 90 rpm 1min easy
repeat x3-5 sets
500 fartlek pb band ,5x100 25 strong 75 easy
500 focus on good stroke
8x150 's 50 strong band only 100 easy swim @20sec rest
2hrs get out there and ride easy and enjoy yourself reward your legs ,body and mind for a great season!
45-1hr very easy enjoy get out on a new trail or go with your partner or family!
400 easy choice
8 x50's ( 4x 25 fast 25 easy ,4x 25 min breaths hypoxic 25 easy)
20x50: 5 drill down/swim back
2 swim strong on :15 seconds rest
2 drill down/swim back
4 swim 25 FAST/25 easy on 20 seconds rest
300 pb/band padles
16x25 *band only @30 sec cycle or 15 seconds rest
focus on fast stroke rate and power out back of stroke