WU: 200 swim of your choice
6x25 fast kick w/ board and fins on :20 RI
MS: See video for where to place buoy.
3x through the set below
2x25 w/ buoy at ankles on :10 RI
2x25 buoy at knees on :10 RI
2x25 buoy at thighs on :10 RI
4x25 swim w/ perfect form using hips to rotate on :10 RI
Rest 2:00 between rounds
CD: 100 easy swim
Follow this routine: http://youtu.be/4BOTvaRaDjI
Doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings).
This will make you a better handler on the bike, better climber, and help cut out lower back pain. These are the muscle groups that cyclists often ignore, and pay the penalty for.
Do some foam rolling and stretching after the foundation routine.
WU: jog 10min to a park or grassy field
MS: 1 round of 40 yards of each of the drills below
#1 forward arm circles w/ skip
#2 backward arm circles w/ skip
#3 skipping sideways
#4 The Ninja
#5 A skip
#6 B skip
#7 high knees
#8 butt kicks
#9 A skip/high knee
#10 Fast leg butt kick
#11 Fast leg B skip
#13 side shuffle
#14 cross over step
Stay relaxed and don't worry if you forget how to do a drill.
4x 100m faster efforts on track straightaway at Z3/Z4 pace. Recovery is walk back to the start.
CD: 10min jog back
Spend 10min doing these hip exercises.
Complete 10min of active stretching then ez jog for prescribed time https://www.youtube.com/watch?v=39qrbAsId7I
-done after primary endurance session of the day.
-assumed already some temperature in the tissue.
-light implement power.
--Then some simple strength focused on filling OTHER buckets :
--SLDL : https://www.youtube.com/watch?v=kQy9Q25QEeQ
--Push ups or variation (dumbbells bench press?)
--some posterior chain lower body move : Barbell DL, trap bar DL, weighted hip bridge, Single leg deadlift? You choose.
--Pull ups or assisted pull ups
--Cable chop or lift :
--Kettlebell Suitcase carry
**1-3 SETS and 4-6 reps PER movement
Stretch, fluids and calories. Done.