Swiss Ball Plank Variations 3x30secs
Side Plank 1x2x30sec
Lunging Forward/Backward 2x2x8
In-line Jump Variations 3x25secs
Plyometrics (3x25secs one of each jump variety selected)
Steady swim efforts, take a different focus for each interval;
1. Hand entry, catch and pull
2. Head position throughout the stroke 'one eye'
3. Good Rotation
4. Feet and Legs 'point those toes'
Easy Run Z1 low Z2, fasted pre-breakfast, get the body use to burning fat for efficiency
TrainerRoad library choice from the 'Endurance' rides 60-90min filter, as Wales is the target select a rolling watts output profile.
Low stimulus recovery Z1, gaining efficiency and getting the body use to training twice per day
General Aerobic Run Z1 into Z2 during the first 15mins then maintain Z2 through to finish
Lat Pull Downs 2x10 70-75%
Straight Arm Pull Downs 2x10 70-75%
Leg Press 2x12 75%
Squat 2x10 75%
Leg Extensions 2x12 70-75%
Leg Curls 2x10 70%
Calf Raises 2x15 no weight, full extension