|
Day 1 Run 10 minutes
stretch 5 minutes
Run 10 minutes
Pullups / Dip Combo
Totals - get 100 pullups and 100 dips in as few sets as possible
Swim / PT
Swim 500m warmup
stretch PT:
Pushups - 25-50 reps
Abs of choice 50
Swim 400m fast
pushups 25-50
abs - 50
Swim 300m
Pushups - 25-50 reps
Abs of choice 50
Swim 200m fast
pushups 25-50
abs - 50
Swim 100m
PM Workout:
Repeat 5 times
Pullups 10
Bodyweight Bench - max
Run 10 minutes
Stretch |
Day 2 Warmup with Abs:
Crunches - 50
Rev Crunches - 50
Double Crunches - 50
Left / Right Crunch - 50
Bicycle crunches - 50
Weights:
Repeat 3 times
Dead lifts with 75%-100% bodyweight - 5-10 reps
Swimmers - 1:00
Plank Pose 1:00
Repeat 3 times:
Hang Cleans 5-10 reps
(light weight)
abs of choice - 50
Push Presses - 10 reps
Easy run 3 miles
|
Day 3 Run 10 minutes
stretch 5 minutes
Run 10 minutes
Swim Workout:
500m in 8:00
rest 2 minutes
400m in 6:00
rest 2 minutes
300m in 4:30
rest 1 minute
200m in sub 3:00
rest 1 minute
100m in sub 80 seconds
(freestyle or CSS)
5 underwaters (25m)
(DO NOT DO ALONE- alert lifeguard of workout...
rest 1 minute
Pool drills:
tread water 5 minutes
5:00 with no hands using egg beater kick
Light
weight Shoulders
Lowerback
Plan |
Day 4 Track Day
5:00 jog / stretch
Run 400m in 2:00
stretch legs again
Run 400m in 1:45
rest 1:00
Run 400m in 1:30
rest 1:00
Run 400m in 1:20
rest 1:00
Run 400m in 1:10
rest 2:00
Run 400m as fast as possible - shoot for 60 seconds...!!!
Repeat in reverse order
but add in 20 squats / 10 lunges per leg in between each 400m on the
way down...
Done... |
Day 5
Easy day - long run 5 miles
Day 6
100 pullups
200 pushups
300 situps or other abs of choice
Repeat above circuit until you reach 100 pullups in as few sets as
possible...
Shoot for 4-6 sets of above
Cooldown :
Bike or swim
20:00
Light
weight Shoulders
Lowerback
Plan |
