WU: 200 easy swim
4x50 kick with flippers on :20 RI.
Odds on stomach/evens on your back. Streamline, no board.
4x50 swim w/ fins on :20 RI
25 easy on :10 RI
50 moderate on :20 RI
75 FAST on :30 RI
200 pull w/ paddles at the end
CD: 100 easy
Start foam roll, hip mobility and dynamic WU.
- HIP MOBILITY work :
3 x Trisets.
-10-15sec between each movement.
-1min between ROUNDS
-3-5 reps for each
--Plank for 6 PERFECT breathes.
-Single leg dead-lift with KB or dumbbells
-Perfect push ups or alternating DB press
-band or cable column anti-rotation from a tall kneeling position : https://www.youtube.com/watch?v=uyuG51caYX8
-Hip Bridges or weighted hip bridges
-perfect chin ups or assisted chin ups.
-ab wheel rollouts or farmers carry
--Move through each tri set in order, then onto the next triset.
-light static stretch + rehydrate and calories
Aerobic ride at Zone 1 or Zone 2.
Cadence at 90+ RPM
Enjoy being on the bike
WU: 10-15min easy jog
20 yards each of butt kicks, high knees, A skips, B skips, foot taps, high knee taps
2x80 m strides
1 Minute reps at 100-120% of threshold pace w/ 1:30 recovery jog between.
CD: 10min easy
Spend 10min doing these hip exercises.
WU: 20min easy spin gradually pace and heart rate.
4x:30 "jumps" spinning your legs and power up really fast. Rest 1min between each.
MS: 90sec efforts w/ 2min rest between each. These are zone 5
RPE of 8-9
CD: 25min easy, easy spin
Steady endurance run at Z1-Z2 HR RPE 2-4 Complete some active stretching beforehand. Good form and posture throughout run. Monitor cadence. Supplement with hydration and calories if over 75min. Recovery: rehydrate, carb/protein mixture, stretch/foam roll/ice bath if necessary.