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

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.