Strength A — 50 min

The workout

Strength A — Maintenance (50 min). CORE: 2×60s plank, 2×12 dead bug. GLUTES: 2×15 hip thrust (moderate load), 2×12 clamshell. INJURY PREVENTION: 2×15 TKE (terminal knee extension), 2×10 tibialis raise, 2×15 calf raise (slow eccentric). SWIM SUPPORT: 2×12 banded lat pulldown, 2×15 band pull-apart. Rest 60s.

Targets

RPE 6–7/10. Never to failure.

Cues

Maintenance phase. Consistent load — no PRs during race season.