Follow the sequence outlined under "exercises & intervals." Alternatively, attend a gentle or restorative yoga class. It's useful to study with a live teacher periodically, to ensure you're practicing the poses safely and with good alignment.
Your longest swim of the week. Warm up for 4 x 50–100, resting as needed; follow with 4 x 50 drill or kick. For the main set, swim 10 minutes continuously (or as long as you can). Follow with 4 x 50 easy to cool down.
Click "exercises & intervals" for instructions on the five-pose post-swim routine:
Plank pose with leg lift
Locust pose, arms extended, flutter
Child's pose with side stretch
Follow the sequence below, with details under "exercises & intervals." Standing pigeon pose with chest stretch, 10 breaths per side Squat Twisting lunge, 10 breaths per side Reclining eagle twist, 10 breaths per side Legs up the wall, 5+ minutes
Run easy to medium but with best form. Stand tall, land lightly. If you are new to running, add walk breaks as needed.
Your hardest ride of the week. Start with 10 minutes easy riding, then choose a sustainable gear and do 6 x (45 seconds very hard, 3-5 minutes easy). Finish with another 5–10 minutes of easy riding.
Follow the routine below, with details under "exercises & intervals." Chair pose, 10 breaths Dancer pose, 10 breaths per side Pyramid pose, 10 breaths per side Supported fish pose, 2–5 minutes Supported bridge pose, 2–5 minutes