Day 1
Warmup run 10:00 / stretch

Pyramid PT:

Pullups 2,4,6,8,10,12,14
Pushups, 5,10,15,20,25,30...
Abs of choice - 10,20,30,40...and repeat in reverse order - stop just before muscle failure
(alternate each exercise and build up each cycle until near failure at any one exercise...)

3 x 500m Swims (hypoxic style)

500m at 4 strokes / breath
500m at 6 strokes / breath
500m at 8 strokes / breath

stretch

Light weight Shoulders
Lowerback Plan

Run / Leg PT

Run 1 mile stretch

Repeat 4 times
run 1/4 mile fast
squats - 20
lunges - 10/leg

Run 2 mile easy

Swim

Swim 2000m of:
500m warmup
5 x 100m sprints
rest 30 seconds
2 x 250m CSS
rest 1:00
500m cooldown

Day 3
5:00 warmup jog          stretch

Superset:

Repeat 10 times
Pullups - 5-10 (sub max effort - do not fail)
Pushups - 20
Reverse Pushups - 20
Plank Pose 1:00
(or leaning rest 1:00)
Multi-Joint exercise -
Deadlift, squat, bicep curl, military press - 10 reps with dumbbells

Light weight Shoulders
Lowerback Plan

5:00 warmup

stretch 

Swim 3 x 500m

using hypoxic of

4 strokes per breath

6 strokes per breath

8 strokes per breath

for each 500m

Leg / Run Day 

4 miles 

Repeat 3 times
squats – 20
½ squats - 20
lunges 20/leg
situps - 50
 

1 mile cool down 

Lowerback Plan

Upperbody PT Pullups:   100 pullups in as few sets as possible  - Rest with any abs of choice 1:00

Swim PT
repeat 10 times
swim 100m free  hypoxics each set
20 pushups
___abs below )pick one each set)

Abs:
max situps in 2:00
situps - 50
crunches - 4 x 50
(reg,rev,L/R)
leg levers - 50
Flutterkicks - 50
½ situps - 50

 

Light weight Shoulders
Lowerback Plan