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Triathlon Ratio Strength & Conditioning with Swimming

Pre Workout: 10 minutes

Corrective Stretches / Exercises:

• Ankle Stretch – 1 minute
• Hip Flexor Stretch (left leg) – 1 minute
• Hip Flexor Stretch (right leg) – 1 minute
• Hamstring Stretch – 1 minute
• Cossack Squat (left leg) – 1 minute
• Cossack Squat (right leg) – 1 minute
• T-Spine Stretch (left side) – 1 minute
• T-Spine Stretch (right side) – 1 minute
• Arm Bar (left arm) – 1 minute
• Arm Bar (right arm) – 1 minute

Strength & Conditioning: 30 minutes

• Push Ups – 40 seconds
• Rest – 20 seconds
• Cossack Squats – 40 seconds
• Rest – 20 seconds
• Alternating Pistol Squats – 40 seconds
• Rest – 20 seconds

THIS IS 1 ROUND. Repeat for a total of 10 ROUNDS

Swimming: 40 minutes

• Swim – 3 minutes (closed hands / fist drill, uni-lateral breathing & bi-lateral breathing)
• Rest – 1 minutes

THIS IS 1 ROUND. Repeat for a total of 10 ROUNDS

Tempo Trainer settings for each set: 1.25, 1.15, 1.05, 1.00, 0.95, 0.90, 1.00, 1.00, 1.20, 1.30

Post Workout: 10 minutes

Corrective Stretches / Exercises:

• Ankle Stretch – 1 minute
• Hip Flexor Stretch (left leg) – 1 minute
• Hip Flexor Stretch (right leg) – 1 minute
• Hamstring Stretch – 1 minute
• Cossack Squat (left leg) – 1 minute
• Cossack Squat (right leg) – 1 minute
• T-Spine Stretch (left side) – 1 minute
• T-Spine Stretch (right side) – 1 minute
• Arm Bar (left arm) – 1 minute
• Arm Bar (right arm) – 1 minute