After 5-10' minute aerobic warm up:
3 Warm up Exercises (2-3 sets of 12 reps):
1. 3 way lunges (front, side, rear)
3. Squat Rows
*Work up to 3x20 reps
1. Lat Pull Down
2. Pushups on Ball or feet on ball
3. 1 leg squat (Bulgarian Lunge)
2nd Main Set:
1. Dumbell Press
2. Cable Cross
WU: 200 easy swimming. 4x50 swim golf. Then 8x50 drills, all on 20" rest. 2x50 are FTD (finger tip drag), 2x50 are SAD (Single arm drill), 2x50 are CU (Catch up), 2x50 are Swim. Swim an easy 100 focusing on your biggest weakness of the drills. Now repeat the set again, 8x50. Swim another 100 easy focusing on your weakness. Last set is 4x50 Swim golf. How does your score compare to the first go-around? Easy 100 CD.
Easy warm up and then 20' @ Tempo - Zone 3 / 80-85% of FTP. 20' cool down.
Run on a flat course or treadmill. 10' Z1, then 10' at Z2 (about 20 bpm below LT) and then 10' Z1.
RPE: Z1 = 5/6, Z2 = 6, Z3 = 7.
30 minutes to 1 hour - your choice. If you feel good go longer than 30 minutes. Start out at a very easy gearing, over 20 minutes gradually increase the resistance to a medium level (75% of FTP, RPE 7). Then gradually work back to the easy gear you started with over the last 10 minutes. If you are riding one hour, then repeat this cycle again of 20 minutes increasing resistance and easing back off on the last 10 minutes. Purpose is to loosen legs after long run or ride from day before or even a recent race. If it's nice out, feel free to spin outside, but stay in small chain ring.
12 * 50 on 1:30 / alternate one ez 50 with one really FAST 50.
12 * 25 1:00 - once again, these are fast!
200 easy cool down.
Easy run - after warm up move into Zone 2 HR. If you don't know your Lactate Threshold, and your training zones, think about running at an effort of 6/10.