Dynamic Warm up on Pool Deck- I, Y, T's 15 each, Plank shoulder taps

In Pool warm up-
300 m warm up as- 100 freestyle, 100 kick (with fins if needed), 100 pull with paddles

Mainset (MS)-
4x100 as 50 finger tip drag/25 Right arm swim/25 left arm swim, rest :30s
4x100 kick with fins, rest :30s
2x200 build, getting faster each 25, rest :45s
8x25 kick without fins
200 free, keeping pace consistent

Cool down (CD)-
100 m choice

Post Swim Core Work- 2x15
Hip Bridges
Rows with resistance Tubing
Side planks with forearm on kick board- hold 30s per side
Flutter kicks

Warm up-
10 minute warm up gradually increasing speed and gears

30 minute test as-

30 minutes ALL OUT effort, record power and if not using a power meter record average heart rate over the 30 minutes

Cooldown-
20 minute easy ride focusing on turning over the pedals quickly for higher cadence

After Dynamic Warm up complete the following 3 circuits, 3x15, rest at the end of each circuit 60-120 seconds before repeating

Circuit 1
KB or DB goblet squat
Assisted Pull ups or lat pull down
Banded glute bridges

Circuit 2
Lateral lunge
Body weight row off bar or TRX row 
Paloff Press

Circuit 3
Step Up
Pushup
Cable Chop

3x10 second strides

TEST- Run all out for 5k or 30 minutes, record pace, time and heart rate.

easy cool down, walk or jog for 5 minutes or until heart rate is back to zone 1

Warm up- 
400 m as-
100 freestyle swim, 100 kick with board, 100 pull with small paddles, 100 freestyle swim

Mainset-
8x25 sprint, can use fins, rest :15s
10x50 alternating 25 sprint/25 easy, rest :30s
2x100, building each 25 to max speed, rest :45-60s
8x25 sprint, no fins, rest :15s
2x25 underwater swim with fins, rest as needed

Cool down
2x200 choice, with fins if needed

Take a yoga class or do trigger point work with a foam roller or we recommend using a hypersphere or hyperice roller.
email energymultisportcoaching@gmail.com for for Hyperice product information and how-to videos.

Easy 10 minute run warm up
Next 20 minutes run and insert 10x60s pick ups, recovering back to zone 1-2 heart rate after each one
easy zone 1 run rest of time (if heart rate stays elevated walk/jog to maintain low heart rate)