25 min easy pace Z2 60% of known FTP
3x1 min fast pedaling RI: 1 min. (1st 96, 2nd 100, 3rd 105 in Zone 2)
5 min easy riding Z2 60%

Main Set:
5 min all out effort
10 min easy riding 60%
20 min time trial

Cool down
15-20 min

Warm Up 10 min,
10 min easy Dynamic Leg Drills:
2 sets:
10 reps Walking knee to chest stretch
10 reps Walking lunges
10 reps body weight squats
10 reps leg swings in front of and behind body
10 reps leg swings across the body
10 walking heel to butt stretch
30 min Run done at 180-Age Heart Rate. this will feel very easy but it's a great measure for fintess.

Wednesday swim: Dec 6th 2017

Warm Up :
300 choice at least 100 kick; 300

Tech Drills = ;400
100 3 stroke
100 finger-tip drag
100 3 stroke
100 Catch up touch

Main Set:
finding and setting AP 100s;

4x 50 kick; R=10; 200
10x 50 swim @ 1:00; repeat 10 in a row same pace (conversational and be honest); 500

100 kick; 100
6x 100 AP @ R = 15 sec; If you can't repeat, your AP is wrong; 600

R= 2:00
Now put it to the test @
300 AP

Warm Down: Easy TBD 100

Total = 2500

Cardio:
1/2 mile loop at AP (Aerobic Pace)


Core: try to rest only 15" inbetween
30 sec plank
60 sec plank
60 sec plank
80 sec plank
30 sec plank right side
30 sec plank left side
30 sec plank right side
30 sec plank left side

Crossovers 4x 10 switch
(On your back, left arm overhead reach to extended right foot)
2x 20 reverse crunches

Cardio:
1/2 mile loop at AP (Aerobic Pace)



Shoulders and Squats

15 Squats with overhead Reach
3x Theraband (15x Press / Front / Side raises )

Cardio:
1/2 mile loop at AP (Aerobic Pace)

Single Leg work:
3x Lunges length of the green; 2nd and 3rd sets arm up full extension

Band work (band around thighs walking sideways)
Abduction and Adduction 3x 10 steps right, 10 steps left


Cardio:
1/2 mile loop at AP (Aerobic Pace)

Total Cardio = 2 1/2 miles