Run a hilly course. Heart rate in zones 2-3 on uphills. Otherwise heart rate in zones 1-2. Avoid heart rate zones 4-5. Take it easy on the downhills.
Back and abs
WU: Start slow and gradually build pace/effort.
100 swim, 100 kick, 100 swim, 100 kick.
MS: This set will establish your “T-time.” After the warm-up, swim 1000 yards/meters at a constant pace and good effort—as if racing. Record the time in your log. Record your average pace per 100. This pace will be called your “T-pace.”
CD: At and easy pace/effort swim 500.
2. Seated Row
3. Front and side planks (hold each for 30 to 75 seconds)
4. Walking lunge
5. Straight arm lat pull
Sets: 2-3 (complete all sets of each exercise before moving to the next)
Reps: 6-12 (12 on the first 2 sets--lighter wt., last set 6-12--heavier wt.)
#1, 4 & 6 are body weight and Reps. range from 10-25
Rest Interval: 1-2 minutes
BT: WU: 15 min. easy @ zone 1-2
2 x 10 min. (5 min. RI) threshold @ zone 4-5
CD: Rest of the ride is in the 1-3 zones.
Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.
Ride on rolling course. Most of ride time in heart rate zone 2-3. Seated on most hills.