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Day 1 ¼ mile speed / pace
workout
run ¼ mile at 2:00 / stretch
lightly rest 1:00
run ¼ at 1:45 / stretch / rest 1:00
run ¼ mile at 1:30 / walk 2:00
run ¼ mile at 1:20 / walk 2:00
run ¼ mile at 1:10 / walk 2:00
run ¼ mile at 60-65 sec / walk 2:00….
If time allows
repeat in reverse order
Pullups / Dip Combo
Totals - get 100 pullups and 100 dips in as few sets as possible
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
Run / Leg PT:
Repeat 6 times
Run ¼ mile 1:30 -2:00 pace
Squats – 20
½ squat / jumps – 10
½ lunges – 10/leg
abs of choice 50
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Plan |
Day 3 Run 10 minutes
stretch 5 minutes
Run 10 minutes
Swim for
speed workout: freestyle
Repeat 20 times
25m sprint / rest 30 seconds
(shoot for 20-30 seconds)
Repeat 10 times
50m sprint / rest 30-45 seconds
(shoot for 35-45 seconds)
Repeat 5 times
100m sprint / rest 1:00
(shoot for 1:20-1:40
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
Lowerback
Plan |
Day 4 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
Light
weight Shoulders
Lowerback
Plan
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Day 5
Easy day - long run 5 miles
Day 6
100 pullups
run 1/4 mile in sub -90 seconds as your rest in between pullup sets
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
Lowerback
Plan |
