Mon 500 swim warmup 10 x 100 / allow 30 secs rest / 10 x 50 / allow 15 secs rest / 100 cool down.
Tues 2 hour cycling session / endurance pace / indoors or out
Wed 1000 meter row warmup / pullup x 10, clapping pushup x 10, standing db push press @ 30# dbs x 10 as many rounds as possible in 30 mins
Thurs 60 min / high cadence recovery spin / indoors or out
Friday 5 x 500 meter swim repeats with 2 mins rest and build! Start slow.
Sat off
Sun 3 hour ride / outdoors
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