Aqua Bike Olympic Distance - Intermediate

Warm-up 5 min to include 2 times through - 30 sec high knee walk/run, 30 sec walking lunges, 30 sec jumping jacks, 30 sec mountain climbers - move directly from high knee to walking linges to jumping jacks to mtn climbers then 60 sec rest. Repeat the set! Main set - 30 sec Knee or regular push-ups - start with 1 set switching between regular and knee position as needed. Goal, build to 4 - 6 sets of 30 sec. 30 sec Front Plank - hold perfect flat back position. Goal, build to 2 - 3 x 60 sec sets. 30 sec left & right Side Plank - hold perfect positon, hint: don't let your middle sag toward the floor. Goal, build to 2 - 3 x 30 sec sets. 30 sec full or half set-ups - ok to use your arms to assist in full set-up. Goal, build to 3 - 4 x 30 sec sets. 30 sec Plank Walk-outs - beginning in a push-up, plank, position w hands directly under shoulders slowly walk hands out in front of your shoulders as far as possilbe (toward "Superman" position) then walk your hands back under your shoulders. Goal, build to 2 - 3 x 30 sec sets. Move quickly from one exercise to the next taking 60 sec rest at the end of each set. Repeat the exercise sets as your strength improves.

WU:
2 x 100 w/(20")
200 swim easy.
MS:
6 x 100 (20”) #1 is easy, #5 is a little faster
Rest 1-2 minutes.
4 x 100 (20”) #1 is easy, #5 is a little faster
Rest 1-2 minutes.
2 x 100 (20”) each same pace as #5 of first set.
CD: 200 easy swim.
Total: 1800

Ride primarily in Heart Rate Zones 1-3 on a rolling course. Mostly seated on hills to build & maintain hip strength. Recover on the down hills. Small and big chain rings.

Following a 5 min warm up walk or trainer spin do the following: Step ups - 3 - 5 sets of 20 - 25 step ups onto a 12 - 24 inch block, step or other elevated, solid surface. 1 minute recovery between sets. Squats & Lunges do one or two of the following but not all - Static squats - 3 - 5 sets squat and hold for 30 - 60 seconds. 1 minute recovery between squats. OR Squat repeats - 3 - 5 sets sets of 15 - 25 squat reps (up & down) holding the last squat of each set for 30 - 60 seconds. 1 minute recovery between sets. Forward lunges - 3 - 5 sets of 25 forward walking lunges. 1 minute recovery between sets. Forward/back lunges -- 3 - 5 sets of 25 2 lunges forward/1lunge back. 1 minute recovery between sets.

Warm up:
100 free
100 pull
100 swim
extended)
Main set:
100 swim. R=1:00
300 pull R=1:00
200 swim R=:30
100 swim hard. R=1:00
300 pull R= 1:00
100 breath every 3 strokes easy
100 easy cool down

Watch and follow along on a video Yoga workout

Warm-up 15 minutes in small chain ring w/cadence over 90. Then ride steady effort, aero position as much as possible in h/r zones 1 - low zone 3. 10 minute cool down in small chain ring w/cadence over 90.