400 easy choice ,4x100 25 strong 75 easy
400 focus on good stroke
4x150 's build ea 50 to fast with pb band 100 easy @20sec rest
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!
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
1hr 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
2- drill swim kick etc
2-pb band 25 strong 75easy x3
2-swim hypoxic 25 125 easy x2
1-paddles /pb band strength
1-1.5hrs get out there and ride easy and enjoy yourself reward your legs ,body and mind for a great season!
45 min very easy enjoy get out on a new trail or go with your partner or family!