10 minute run or bike warmup, dynamic stretching
monster walks with band
back lunges with twist
Rotator Cuff Pre-hab:
45' ride on a flat course. Keep HR in Zone 1-2.
10 min run warmup, dynamic stretching
Run Form Drills: Perform about 30-40 yards of each drill, with easy walking between each:
High Knee Skips
Finish the rest of the 45' run here, then finish with the strength exercises below:
The following exercises should be performed lying supine on the ground with a swiss ball:
Swim Pulls with Band
All exercises are done with a resistance band (with handles):
tricep extensions (2nd half of swim pull)
rows (1st half of swim pull)
internal shoulder rotation
external shoulder rotation
No warmup - swim 500 yds straight keeping each 100 yd increment within 3" of each other. 5 x (25 rt side kick, 25 left side kick, 50 medium effort - 30" rest). Swim 500 yds straight - same as first 500 yd straight. 30" rest. 500 Progression - (100 CFD, 100 Free, 100 Paddles, 100 Free, 100 CFD).
60' ride on a flat to rolling course. Cadence at 90, smooth pedaling, no grinding! After 15' warm up - spin up to 100 RPMS for 30" every 3 minutes for the next 30'. Ride another 15 at 90 RPMS. The focus is on smooth pedaling - 90 cadence - Zone 2 (RPE 6, 70IF).
Aerobic Threshold 30 min workout: 10 minutes zone 1, 10 minutes zone 2, 10 minutes zone 1