WU: 4x50 MS:10x100, focus on speed, technique, breathing, and relaxing
Cross Training should include Prescribed Exercises from Functional Movement Screen with Certified Professional. XT can also include class-based fitness, yoga, pilates, etc.
60min, zone 2-4, add intervals (5-7 mins) at increased intensity
It is encouraged that Foam Rolling be performed in the morning and evening. Foam Roll slowly w/ focus on restrictions or 'knots' and awareness of areas of discomfort during activity (swimming, biking, running, xc, etc). Spend 3-5 minutes on each area, additional time may be needed for specific regions. Piriformis (sitting on FR w/ leg crossed over opp knee and leaning to the side of the crossed leg) Hamstrings Calves (focus on medial and lateral aspects as well) Quads (focus on medial and lateral aspects as well) IT-Band Adductors (align FR parallel to your torso and position your hip/knee at 90 on the FR) Lats (position the FR horizontal along the mid-upper region of your back, lean to the side of the lat being rolled)
Easy Run, zone 2-3
8x100, focus on speed, technique, breathing, and relaxing