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Bike to gym + swim — Exercise Guide

Sunday, Jun 28, 2026 · Form cues + demo videos + article fallbacks
Each card has three fallback links — Video, Articles, Images — if you want a different teaching angle.

Warm-up

WARM-UP General warm-up from plan: Bike: commute both ways, easy Z2 (aerobic warmup/cooldown)
Easy cardio + dynamic mobility
5 min easy cardio (bike, jog, row) to elevate heart rate, then dynamic mobility: leg swings, hip openers, thoracic rotations, banded shoulder pass-throughs.
Goal: prime hips and shoulders. Don't skip T-spine rotations if rotational or overhead work is coming up.
▶Video ◉Articles ◇Images
WARM-UP General warm-up from plan: Swim ~1,500 m technique: 300 warmup · 4×50 drill · 8×100 moderate (:15 rest) · 200 easy cooldown
Easy cardio + dynamic mobility
5 min easy cardio (bike, jog, row) to elevate heart rate, then dynamic mobility: leg swings, hip openers, thoracic rotations, banded shoulder pass-throughs.
Goal: prime hips and shoulders. Don't skip T-spine rotations if rotational or overhead work is coming up.
▶Video ◉Articles ◇Images

Notes

EXTRA Shoulder: first swim back
smooth, submaximal freestyle; if it nags, cut the main set and add kick. Skip heavy pull-buoy sets.
No diagram yet — tap a link below for form guidance on "Shoulder: first swim back".
▶Video ◉Articles ◇Images
EXTRA Intensity: Easy–Moderate
No diagram yet — tap a link below for form guidance on "Intensity: Easy–Moderate".
▶Video ◉Articles ◇Images
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