Cool down Elliptical Tabata Repeat 4 times 5 min of 20 sec sprint 10 sec easy

Cool down elliptical tabata repeat 4 times 5 min of

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Cool down Elliptical Tabata - Repeat 4 times 5 min of 20 sec sprint / 10 sec easy -Dirty dogs 20/leg - stretch / foam roll 2- 3 minutes Recovery Day Bike 20 min pyramid each min gets harder with resistance level by 1 level keep RPMs at 80- 100. Elliptical Tabata - Repeat 4 times 5 min of 20 sec sprint / 10 sec easy -Dirty dogs 20/leg - stretch / foam roll 2- 3 minutes Swim skills work on technique of underwater, tread, no hand tread, CSS pace of 100m x 5 sets Pool Drills treading 5:00 floating 5:00 bouncing 5:00 Tread water no hands 5:00 Buddy breathe with snorkel 5:00 Run Plus Hill or Stairs - Fast /slow Speed intervals Run 3 miles timed Run 1 mile of 100m sprints / 50m slow /easy Bike 20 min pyramid each min gets harder with resistance level by 1 level keep RPMs at 80- 100. 100 Pullups - anyway you can. Rest 20 squats 20 dirty dogs 1000m swim without fins STO / CRO Add: Add 1000m to swim in intervals of 100m,250m or 500m sets Add 50 pullups, 200 pushups, 200 situps in 2 min sets each
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Week 7 Day 4 Day 5 Day 6 5:00 warmup stretch Mobility Day Repeat 5 times Bike, elliptical or row 5 minutes Stretch or Foam Roll 5 minutes Pool Mobility Swim 10 minutes - easy Tread 10 minute no hands All dynamic stretches in chest deep water for 10 minutes Pool drills optional Pt Pyramid / Run Repeat 4 times Pullups x 1 Pushups x2 Abs x 3 Do pull, push, abs in pyramid circuit sets for 10 sets After Sets 1-10 9stop at 10 and Run 1 mile timed ABOVE= 4 miles, 220 pull, 440 push, 660 abs. Make half of the abs plank pose doing 1 second = 1 rep of abs. Swim Workout Swim 500m warmup Repeat 10 times 100m swim sprint Even Sets: 20 dirty dogs/leg Odd Sets: flutterkicks 1 min Squat / Run 25m Pyramid 1-20 Elliptical Tabata - Repeat 4 times 5 min of 20 sec sprint / 10 sec easy -Dirty dogs 20/leg - stretch / foam roll 2- 3 minutes Swim 500m timed then swim 1000m hypoxic pyramid Swim 1500m if CRO / STO Ruck 3 mile with 40- 50# Bike 20 min pyramid each min gets harder with resistance level by 1 level keep RPMs at 80- 100.
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