10 minute run or bike warmup, dynamic stretching
monster walks with band
back lunges with twist
Rotator Cuff Pre-hab:
One leg spinning alternating right and left legs. Spin for 30" right leg, then spin at 100 PRM with both legs for 30". Then spin for 30" left leg, then spin at 100 RPMs with both legs for 30". That is one repetition. Do 8x. Next is 5' at 100 RPMs, then 2.5' at 110, RPMs, then 1' at 120 RPMs. Then you will spin 4 x MAX spin out. Go until you can't spin any higher, spin easy for 1', repeat.
10' run or bike warmup, dynamic stretching
Run Drills, w/ medicine ball overhead
Bent Over Rows
Back Lunge with Twist
Easy 5-10 minute cooldown
All exercises are done with a resistance band (with handles):
tricep extensions (2nd half of swim pull)
rows (1st half of swim pull)
internal shoulder rotation
external shoulder rotation
5 x (25 right side kick, 25 left side kick, 50 medium effort - 30" rest).
Swim 500 yds straight - 30" rest.
500 as - (100 drill, 100 Free, 100 Paddles, 100 Free, 100 drill).
1.5 ride on a flat to rolling course. Cadence at 90, smooth pedaling, no grinding! After 30' warm up - spin up to 100 RPMS for 30" every 3 minutes for the next 30'. Ride another 30 at 90 RPMS. The focus is on smooth pedaling - 90 cadence - Zone 2 (RPE 6, 70IF).
Aerobic Threshold Workout: 15 minutes zone 1, 15 minutes zone 2, 15 minutes zone 1