Warm-up: 200m free, 100 back, 100 kick.
Technique: 6x(25m drill - 25m easy), P 20sec, 4x25m kick with board, P 10sec
Main-set: 10x(15m fast - 10m easy), p.15sec, 200m pull-buoy.
Cool-down: 200m mixed styles
Please do 20min of IronCore drills.
Please stretch key mover muscles: quads, gluteus and calfs after the squat jump. Hold each stretch 30sec. Breath deep. Go deeper into the stretch with each exhale.
Warm-up: 20min in Z2 with 2 very short sprints
Main set: 15 squat jumps, 5min easy jog - repeat 3 times.
Cool-down: 10min easy jog. Stretch well after - quads and gluteals focus!
Warm-up: 10min on any cardio machine
Circuits: 3x (lower body/core/upper body drills of max 10 reps). Plus one more for the lower body.
Cool-down: 10min high quality stretching
20min of any aerobic activity right after the strength workout: an indoor bike, or a mix of cardio machines - no treadmill!
Please run 50min before breakfast. Please stay in Z2 all the time.
This is our "fatburning" session to switch-on the lipid energy production.