Dec. 21
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Bike WO:
5-10 min easy w/u, 6-8 x 3 min hard w/2 min easy
Swim WO:
10 min easy wu, All aqua jog 1:00 hard, 30 sec easy, 1:30 hard, 30 sec easy, 2:00 hard,
30 sec easy (continue building up until 5:00, and then come back down by 30 second intervals) 10 min easy cool down
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Bike: 5-10 min wu, 3x10 min hill climbs with 2 min rest
Swim: WU,
3 minutes hard jog, 1 minute easy, 1 minute swim sprint, 1 minute easy. Do this 6-minute interval 4 times (or more if you’re looking for a longer workout).
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Bike: 5-10 min easy w/u, 10 min medium-5 min hard, 2 min hard (stand on pedals at high resistance), 5 min easy (x2)
Swim WO:
10 min easy wu, ALL AQUA JOG- 30sec sprint, 30sec medium, 30sec sprint, 30sec medium – 30 rest, Repeat 12-15 times, 10 min easy c/d
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Bike: 5-10 min wu,
8x3 min hill climbs 1 min rest
Swim:
50 minutes hard jog, 50m minute recovery jog. Than 25m hard swim, 25m recovery swim. Repeat interval 4-6 times.
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Merry Christmas :)
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Bike:
4 sets 30-60-90 pickups with double the time for the rest
Swim WO: 10 min easy w/u, ALL AQUA JOG 90 sec easy, 5 min medium, 30 sec sprint, 2 min rest, x 4, 10 min easy c/d
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Dec. 28
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Bike: 5-10 min wu,
15 min medium, 4 sets of 1 min seated, 1 min hover, 1 min stand w/1 min rest.
Swim:
“Maddy WO”
Swim in the Shallow-run in the deep (50m total) 10-15 sets
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Bike: 10 min easy w/u, 10 x 2 min hard (stand on pedals at high resistance), 2 min easy
Swim:
ALL AQUA JOG
Ladder up and back down from 1 minute to 5 minutes, with 1 minute recovery between each. (So that’s 1hard, 1 easy, 2h/1e, 3h/1e, 4h/1e, 5h/1e, 4h/1e, 3h/1e, 2h/1e, 1h/1e)
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Bike:
3x10 min downhill (start with high resistance than work on increasing leg speed) with 2 min rest
Swim:
10 min aqua jog
5-10x 25m lunge busters (try to not breath as you freestyle across the pool). rest 30-60secs between
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Bike: 10 min easy w/u, 5 5 min medium-2 min hard- 2min easy (x 7)
Swim:
25m jog, 50 min kick, 25 m swim. rest 30 sec, repeat 8-10 times.
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Bike: 10 min warm-up
1x20 min hill climb
Swim:
breathing ladder-
decrease number of breaths each 50m freestyle then come back down
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Bike:
10x90 sec pickups with 90 sec rest
Swim: 25m jog, 50 min swim (w/minimal breathing) 25 m jog. rest 1 min repeat 8-10 times
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