Trainer Rides or Spin Classes
Workout #1
- Warmup 15 min with 5x spinups
- 2x 10 min steady state intervals with 5 min easy inbetween
- 5 X 1 min hard 1 min easy
- Cooldown to 1 hour
Workout #2
- Warmup 15 min with 5 x spinups
- Ladder 4/8/12/8/4 with 2 min in between easy. Make sure the effort are hard but sustainable
- Cooldown to 1 hour
Swim Workouts
Workout #1
- 300 warmup as 200 free/100 back-breast mix
- 10x75 on 10 sec rest (use pull buoy is you want)
- 6x25 all out on 15 sec rest
- Cool down 200 kick and non-free
- TOTAL: 1400 meters
Workout #2
- 300 warmup as 100 free/100 kick/100 nonfree
- 20 min swim. Go straight for 20 min nonstop to see how far you get. Record time and distance. Steady sustainable pace
- Cool down 4x50 kick/50 free
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