pre buds workout

8/8/2019 Pre Buds Workout

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Pre-BUD/s Workout Program

Important: Before attempting to conduct any exercises contained in this workout guide, first consult aphysician to ensure that you are physically able to engage in strenuous physically activity. This is a guidethat is to be adapted based on your personal physical ability. Physical fitness is important but safety isparamount.

INTRODUCTION

This workout is designed to prepare candidates to meet the standards of Week 1 of Basic UnderwaterDemolitions / SEAL (BUD/S) Training. It is a 35-week program created for candidates to exceed the PSTstandards and attain a high state of physical readiness prior to reporting to BUD/S.

Do not attempt this workout without first being cleared by a physician . Many of these exercises arestrenuous and can cause injury if you have existing medical conditions or you are not accustomed toexercising on a regular basis.

Once you get started on the program, pay close attention to how each exercise should be performed. When

done properly you will maximize your results and minimize injury risk. If you experience shortness of breath,dizziness, or chest pain during exercise you should discontinue the exercise and seek medical attention.

Review the 35-week program and determine what level of the program you could currently complete for eachsubcategory (Cardio, Physical Training, and Swim). For example if your prior training background involveda lot of running but you are not a strong swimmer and don’t have good upper body strength it would b erecommended that you begin with the week 1 workouts for swimming and physical training. For the runningaspect you should begin at a level just below your current running program. Individuals with an extensiveswimming background may be able to begin at a later phase of the swim program however, if you are notaccustomed to running it is recommended that you begin with the week 1 cardio program. You should selectand start at a level where you can perform that weeks’ prescribed exercise program without interruption due to

fatigue or inability to meet the recommended pace (cardio), repetitions (physical training), or distance (cardioor swim).

There are no shortcuts in preparing your body for the various physical demands of BUD/S training. You maybe putting yourself at risk of injury if you begin at a too advanced level or if you advance to the next workoutwithout completing the previous workouts.



Make sure that you follow the rest periods listed on the program for the cardio and swim workouts. For thephysical training sessions it is recommended that you do one set of an exercise followed by a brief restinterval (15 to 30 seconds) and then begin the following exercise. For example on the week 1 Thursdayprogram you should do 1 set of 5 dips, rest 15-30 seconds, 1 set of 30 squats, rest 15-30 seconds, 1 set of 3

reverse pull-ups, and then repeat the cycle for the second set of each exercise. This pattern should befollowed for each physical training session and over time you can reduce the rest period between eachexercise.

A few things to remember:

NEVER swim alone. ALWAYS have a swim buddy. If you cannot find a swim buddy, at least, swim in apool with a lifeguard on duty. If at any point in the program s omething doesn’t feel righ t or you think youmay have injured yourself, CONSULT A PHYSICIAN .

2006 Naval Special Warfare Center, All Rights Reserved



o Stretcho Run for 5:00 mino Walk for 1:00 mino Run for 5:00 mino Stretch

o Stretcho Run for 5:00 mino Walk for 1:00 mino Run for 6:00 mino Stretch

o Bike for 25:00 mino Stretch

o Stretcho Run 1 mile at 8:30 min paceo Walk for 1:00 mino Run 1 mile at 9:00 min paceo Stretch

AMo Stretcho Run for 6:00 mino Walk for 1:00 mino Run for 7:00 mino StretchPMo Walk/Hike for 4 miles

o Bike for 25:00 mino Jump Rope for 4:00 min

o Jog ¼ mileo Stretcho Sprints 6 x 100yds at 18 sec pace, 50 sec

resto Sprints 6 x 50yds at 8 sec pace, 30 sec

resto Jog ¼ mileo Stretch

M O N D A Y

OFFo 2 x 15 PUSHUPSo 2 x 20 SIT UPSo 3 x 15 SQUATSo 1 x 10 TRICEP PUSH UPSo 2 x 15 FRONT LUNGESo 2 x 15 FLUTTER KICKo 3 x 3 PULL UPS

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y

CARDIO PHYSICAL TRAINING SWIM

WARM UP:o 100m kick, bottom arm out straightMAIN SET:o 2 x 200m Sidestroke, 70% effort, 3 Min

restCOOL DOWN: 100m Sidestroke, easy TOTAL : 600m

OFF

WARM UP:o 100m kick, bottom arm out straightMAIN SET:o 2 x 200m Sidestroke, 70% effort, 3 Min

restCOOL DOWN: 100m Sidestroke, easy TOTAL: 600m

o 2 x 15 PUSHUPSo 2 x 20 SITUPSo 3 x 15 SQUATSo 1 x 10 TRICEP PUSH UPSo 2 x 15 FRONT LUNGESo 2 x 15 FLUTTER KICKo 3 x 3 PULL UPS

OFFo 2 x 5 DIPSo 2 x 30 SQUATSo 2 x 3 REVERSE PULL UPS

OFFo 2 x 20 PUSH UPSo 2 x 5 SINGLE LEG SQUATSo 2 x 5 DIPSo 3 x 20 SIT UPSo 3 x 10 FLUTTER KICKSo 3 x 10 LEG LEVERSo 2 x 5 MTN CLIMBER PULL UPS

WARM UP:o 100m sidestroke, easyMAIN SET:o 1 x 200m Sidestroke, 70% effort, 30 sec

restCOOL DOWN: 100m Kick, easy TOTAL : 400m

o 2 x 10 SIDE LUNGEo 2 x 15 SIDE BRIDGEo 3 x 25 HEEL/TOE RAISESo 1 x 10 SCISSORSo 2 x 10 BICYCLE ABS

OFFo 2 x 12 FRONT LUNGESo 2 x 15 SIDE LUNGESo 2 x 10 SIDE BRIDGE

PRE-BUD/S WORKOUT PROGRAMWEEK 1 OF 35



o Stretcho Run 1 mile at 9:00 min paceo Stretch



o Bike for 25:00 mino Rower for 5:00 mino Stretch

o Stretcho Run 1 mile at 8:30 min paceo Walk/rest for 4 minuteso Run 1 mile at 9:00 min paceo Stretch

o Stretcho 2.5 miles at 9:15 min paceo Stretch

o Bike for 30:00 mino Rower for 5:00 mino Jump Rope for 5:00 mino Stretch

AMo Stretcho Run for 8:00 mino Walk for 2:00 mino Run for 8:00 mino StretchPMo Walk/Hike for 5 miles

M O N D A Y

OFFo 1 x 20 PUSH UPSo 1 x 10 BICYCLE ABSo 2 x 10 TRICEP PUSH UPSo 2 x 20 SIT UPSo 1 x 15 FLUTTER KICKSo 2 x 20 SQUATSo 2 x 5 PULL UPSo 2 x 10 SIDE LUNGESo 2 x 3 REVERSE PULL UPS

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


WARM UP:o 100m kick, bottom arm out straightMAIN SET:o 2 x 200m Sidestroke, 70% effort, 2 min

restCOOL DOWN: 100m Sidestroke, easy TOTAL : 600m

o 3 x 30 HEEL/TOE RAISESo 4 x 5 DIVE BOMBER PUSH UPSo 2 x 3 CLOSE GRIP PULL UPSo 2 x 10 SCISSORSo 4 x 10 FRONT LUNGES

OFFo 3 x 20 PUSH UPSo 5 x 20 SIT UPSo 2 x 3 PULL UPSo 3 x 5 MTN CLIMBER PULL UPSo 2 x 15 BICYCLE ABSo 3 x 25 SQUATSo 3 x 6 DIPSo Jump Rope for 5:00 min

WARM UP:o 100m kick, bottom arm out straighto 100m sidestroke, easyMAIN SET:o 2 x 200m Sidestroke, 70% effort, 3 min

restCOOL DOWN: 100m Sidestroke (No fins)TOTAL: 700m

OFF

OFFo 4 x 20 PUSH UPSo 2 x 4 MTN CLIMBER PULL UPSo 4 x 20 SIT UPSo 2 x 15 LEG LEVERSo 2 x 3 CLOSE GRIP PULL UPSo 3 x 15 SIDE BRIDGEo 2 x 3 PULL UPSo 2 x 15 FLUTTER KICKSo 3 x 5 SINGLE LEG SQUATS

WARM UP:o 100m kick, bottom arm out straighto 100m sidestroke, easyMAIN SET:o 1 x 200m Sidestroke, 70% effort, 2 min resto 1 x 100m kick (fins)o 1 x 100m Sidestroke (fins)COOL DOWN: 100m Sidestroke, easyTOTAL: 700m

OFF

OFFOFF




PMo Bike for 20:00 mino Elliptical for 10:00 mino Rower for 10:00 mino Stretch

AMo Stretcho Run for 15:00 mino Stretch


OFF

OFF

o Jump Rope for 4:00 mino Hike/Walk for 30:00 min

o Bike for 30:00 mino Stretcho Jump Rope for 10:00 min

M O N D A Y

OFFo 2 x 25 PUSH UPSo 4 x 25 SIT UPSo 3 x 4 PULL UPSo 3 x 10 FRONT LUNGESo 2 x 3 CLOSE GRIP PULL UPSo 2 x 10 TRICEP PUSH UPSo 2 x 20 FLUTTER KICKS(4 CNT)o 2 x 20 LEG LEVERSo 3 x 10 SIDE LUNGESo 1 x 20 SCISSORSo 2 x 10 BICYCLE ABS (4 CNT)o 3 x 8 DIPS

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


WARM UP:o 100m kick, bottom arm out straighto 100m sidestroke, easy (fins)MAIN SET:o 2 x 200m Sidestroke, 80% effort, 2 min resto 1 x 100m Sidestroke (fins), 70% effort, 2 min r estCOOL DOWN: 100m Sidestroke, easyTOTAL: 800m

o Jump Rope for 5:00 mino 4 x 25 SQUATSo 4 x 10 SIDE BRIDGEo 3 x 5 SINGLE LEG SQUATS

WARM UP:o 100m kick, bottom arm out straighto 200m sidestroke, easyMAIN SET:o 1 x 200m Sidestroke, 90% effort, 2 min

restCOOL DOWN: 100m Sidestroke (fins)TOTAL: 600m

o 3 x 20 PUSH UPSo 3 x 5 PULL UPSo 4 x 25 SIT UPSo 3 x 10 DIVEBOMBER PUSH UPSo 3 x 15 BACK EXTENSIONS – Arms and Opposite

Leg Alt. o 3 x 5 DIPSo 2 x 10 SCISSORS

OFF o Jump Rope for 7:00 mino 2 x 15 FRONT LUNGESo 2 x 15 SIDE LUNGESo 4 x 20 HEEL/TOE RAISESo 3 x 5 SINGLE LEG SQUATSo Stretch

OFF o 4 x 5 MTN CLIMBER PULL UPSo 2 x 15 BACK EXTENSIONS - Armso 2 x 15 FRONT LUNGESo 2 x 15 SIDE LUNGESo 3 x 10 SCISSORSo 3 x 10 BICYCLE ABS (4 CNT)o 1 x 10 DIVEBOMBER PUSH UPSo Stretch

WARM UP:o 100m kick, bottom arm out straighto 100m sidestroke, easy (No fins)MAIN SET:o 1 x 200m Sidestroke, 80% effort, 2 min resto 1 x 200m Sidestroke (fins), 70% effort, 1 min restCOOL DOWN: 100m Sidestroke, easyTOTAL: 700m

o 4 x 25 PUSH UPSo 5 x 25 SIT UPSo 3 x 4 PULL UPSo 1 x 25 FLUTTER KICKS (4 CNT)o 2 x 25 LEG LEVERSo Stretch

OFF OFF




o Stretcho Run 2 miles at 8:40 min paceo Stretch

o Jog ¼ mileo Stretcho Sprints 3 x 800yds at 4:00 min pace, 4

min rest b/w runso Stretch

o Walk/Hike 3 mileso Stretcho Jump Rope for 6:00 min

o Stretcho Run 2.5 miles at 8:45 min paceo Stretch

OFF




AMo Stretcho Run 2 miles at 8:30 min paceo StretchPMo Walk/Hike for 3 miles

M O N D A Y

OFFo 2 x 30 PUSH UPSo 2 x 6 PULL UPSo 5 x 25 SIT UPSo 3 x 20 FLUTTER KICKS(4 CNT)o 3 x 10 BACK EXTENSIONS - Legso 3 x 10 BICYCLE ABS (4 CNT)o 3 x 7 DIPSo 2 x 5 MTN CLIMBER PULL UPS

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


OFF o 1 x 20 PUSH UPSo 3 x 25 SQUATSo 3 x 7 DIPSo 3 x 20 SIDE BRIDGEo 2 x 25 HEEL/TOE RAISESo 3 x 5 SINGLE LEG SQUATS

WARM UP:o 200m kick, bottom arm out straight (No

fins)o 200m sidestroke, easy (No fins)MAIN SET:o 1 x 400m Sidestroke (fins), 70-80% effort,

40 sec restCOOL DOWN: 100m Sidestroke (fins), easyTOTAL: 900m

o 3 x 30 PUSH UPSo 2 x 4 CLOSE GRIP PULL UPSo 3 x 30 LEG LEVERSo 3 x 10 BACK EXTENSIONS – Armso 3 x 25 SCISSORSo 2 x 15 FRONT LUNGESo 2 x 15 SIDE LUNGES

OFF OFF

WARM UP:o 100m kick, bottom arm out straight (No fins)o 100m sidestroke, easy (No fins)MAIN SET:o 1 x 200m Sidestroke (fins), 70-80% effort, 2 min

resto 1 x 400m Sidestroke (fins), 70-80% effort, 2 min

restCOOL DOWN: 200m Sidestroke (No fins), easyTOTAL : 1000m

o Jump Rope for 5:00 mino 3 x 25 PUSH UPSo 3 x 30 FLUTTER KICKS(4 CNT)o 3 x 20 BACK EXTENSIONS – Arm and

Opposite Leg Alt.o 2 x 10 TRICEP PUSH UPSo 3 x 20 LEG LEVERSo Stretch

OFF o 2 x 15 PUSH UPSo 2 x 5 REVERSE PULL UPSo 3 x 10 DIVEBOMBER PUSH UPSo 3 x 6 MTN CLIMBER PULL UPSo 3 x 5 SINGLE LEG SQUATSo 2 x 30 SQUATS

OFF o 2 x 25 HEEL/TOE RAISES




OFF

AMo Stretcho Run 3 miles at 8:45 min paceo StretchPMo Walk/Hike 2 miles

OFF

o Jog ¼ mileo Stretcho Sprints 3 x 400yds at 1:40 min pace, 3 min

rest b/w runso Jog ½ mile at 4:00 paceo Stretch

OFF

AMo Stretcho Run 3 miles at 8:40 min paceo StretchPMo Hike/ Walk for 2 miles

OFF

M O N D A Y

OFF o 4 x 25 PUSH UPSo 4 x 25 SIT UPSo 1 x 5 MTN CLIMBER PULL UPSo 3 x 20 FLUTTER KICKS (4 CNT)o 3 x 15 BACK EXTENSIONS - Legso 3 x 10 BICYCLE ABS (4 CNT)o 3 x 8 DIPSo 2 x 4 PULL UPS

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y



restCOOL DOWN: 100m Sidestroke (fins), easyTOTAL: 700m

o 5 x 20 SQUATSo 2 x 25 HEEL/TOE RAISESo 3 x 15 SIDE BRIDGE

WARM UP:o 100m kick, bottom arm out straight (No fins)o 200m sidestroke, easy (No fins)MAIN SET:o 2 x 400m Sidestroke (fins), 70-80% effort, 40 sec

restCOOL DOWN: 100m Sidestroke (No fins), easyTOTAL: 1200m

o Jump Rope for 6:00 mino Stretcho 2 x ROPE CLIMBSo 3 x 12 TRICEP PUSH UPSo 3 x 30 LEG LEVERSo 4 x 10 FRONT LUNGESo 4 x 10 SIDE LUNGESo 3 x 5 MTN CLIMBER PULL UPSo 3 x 20 SCISSORSo 3 x 10 BICYCLE ABS (4 CNT)

OFF OFF

OFF o 5 x 25 PUSH UPSo 5 x 25 SIT UPSo 3 x 4 PULL UPSo 3 x 15 FLUTTER KICKS (4 CNT)o 3 x 15 BACK EXTENSIONS – Armso 3 x 35 LEG LEVERSo 3 x 10 FRONT LUNGESo 3 x 10 SIDE LINGESo 3 x 35 SCISSORSo 3 x 10 BICYCLE ABS (4 CNT)o 3 x 10 DIPS

[Optional SWIM]WARM UP:o 200m kick, bottom arm out straight (No fins)o 200m sidestroke, easy (No fins)MAIN SET:o 2 x 400m Sidestroke (fins), 70-80% effort, 2 min

restCOOL DOWN : 100m Sidestroke (fins), easyTOTAL: 1300mo Stretch

OFF

OFF o Jump Rope for 4:00 mino 2 x 25 PUSH UPSo 3 x 6 REVERSE PULL UPSo 3 x 10 DIVEBOMBER PUSH UPSo 2 x 25 LEG LEVERSo 3 x 7 SINGLE LEG SQUATSo 3 x 25 SQUATSo 2 x 25 SCISSORSo 4 x 10 SIDE BRIDGE




o Bike for 40:00 mino Stretcho Rower for 10:00 min

AMo Jog ½ mile at 4:30 min paceo Stretch 2-3 minso Sprints 1 x 800yds at 3:30 min pace, rest 5 min b/w runso Sprints 2 x 400yds at 1:30 min pace, rest 3 min b/w runso Sprints 4 x 100yds at 16 sec pace, rest 50 sec b/w runso Jog ¼ mileo Stretch

o Jog for 20:00 mino Stretch

AMo Bike or Elliptical for 25:00 mino Rower for 10:00 mino StretchPMo Walk/Hike for 3 miles

o Jog 400ydso Stretcho Sprints 3 x 400yds at 90 sec pace, 4 min r esto Sprints 2 x 100yds at 16 sec pace, 30 sec r esto Sprints 4 x 50yds at 7 sec pace, 15 sec resto Stretch

o Hike/Walk for 5 mileso Stretch

o Stretcjo Jog 1 mile at 8:15 min paceo Stretch

M O N D A Y

OFFo 4 x 20 PUSH UPSo 2 x 6 PULL UPSo 2 x 10 DIVEBOMBER PUSH UPSo 8 x 25 SIT UPSo

1 x 8 MTN CLIMBER PULL UPSo 3 x 40 FLUTTER KICKS(4 CNT)o 3 x 15 BACK EXTENSIONS – Arm and Opposite

Leg Alt.o 3 x 10 DIPS

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


PMWARM UP:o 200m kick, bottom arm out straight (No fins)o 100m sidestroke, easy (No fins)MAIN SET:o 2 x 400m Sidestroke (fins), 70-80% effort, 3 min


OFF

OFF o 3 x 40 LEG LEVERSo 3 x 15 BACK EXTENSIONS - Legso 3 x 8 SINGLE LEG SQUATo 3 x 10 BICYCLE ABS (4 CNT)o 3 x 20 SIDE BRIDGEo 3 x 15 FRONT LUNGESo 2 x 15 SIDE LUNGESo 3 x 20 SCISSORSo 4 x ROPE CLIMB

WARM UP :o 200m kick, bottom arm out straight (No fins)o 100m sidestroke, easy (No fins)MAIN SET:o 2 x 400m Sidestroke (fins), 70-80% effort, 2 min

restCOOL DOWN : 200m Sidestroke (No fins), easyTOTAL: 1300m

o Jump Rope for 8:00 mino Stretcho 3 x ROPE CLIMBSo 2 x 35 PUSH UPSo 3 x 8 PULL UPSo 3 x 25 HEEL/TOE RAISESo 3 x 40 SIT UPSo 2 x 40 SQUATS

OFF o 3 x 20 LEG LEVERSo 2 x 3 CLOSE GRIP PULL UPSo 3 x 12 FRONT LUNGESo 3 x 12 SIDE LUNGESo 3 x 40 SCISSORSo 3 x 10 BICYCLE ABS (4 CNT)o 3 x 12 DIPSo 3 x 6 MTN CLIMBER PULL UPS



OFF

OFF OFF





o Stretcho Run 1 mile at 8:30 min paceo Stretcho Sprints 4 x 200yds at 40 sec pace, 2 min r est

b/w runso Sprints 4 x 100yds at 16 sec pace, 50 sec r est

b/w runso Sprints 8 x 50yds at 7 sec pace, 20 sec rest b/w

runso Stretch

OFF

o Stretcho Run for 25:00 mino Stretch

OFF

o Jog ½ mile at 4:00 min paceo Stretcho Sprints 2 x 800yds at 3:20 min pace, 5 min

resto Sprints 2 x 200yds at 40 sec pace, 2 min


resto Stretch

o Hike/Walk for 20:00 mino Stretch

M O N D A Y

OFF o 6 x 25 PUSH UPSo 8 x 25 SIT UPSo 3 x 6 PULL UPSo 3 x 30 LEG LEVERSo 3 x 15 BACK EXTENSIONS – Arm and

Opposite Leg Alt.

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


OFF o 2 x 5 CLOSE GRIP PULL UPSo 4 x 10 DIPSo 2 x 7 PULL UPSo 1 x 6 MTN CLIMBER PULL UPSo 2 x 10 SIDE BRIDGE

WARM UP: 200m Sidestroke (No fins), easyMAIN SET:o 4 x 50m Sidestroke (fins), 95% effort, 30 sec resto 2 x 400m Sidestroke (fins), 70% effort, 2 min r estCOOL DOWN: 100m Sidestroke (No fins), easyTOTAL: 1300m

o 1 x 45 PUSH UPSo 3 x 7 PULL UPSo 2 x 10 TRICEP PUSH UPSo 2 x 5 MTN CLIMBER PULL UPSo 3 x 20 SQUATSo 2 x 10 SIDE BRIDGEo 3 x 8 SINGLE LEG SQUATSo 3 x 20 SCISSORSo 3 x 10 BICYCLE ABS (4 CNT)

OFF o 4 x ROPE CLIMBSo 4 x 12 DIPSo 6 x 25 SIT UPSo 4 x 15 FRONT LUNGESo 4 x 15 SIDE LUNGESo 3 x 25 HEEL /TOE RAISES

WARM UP: 100m Sidestroke (No fins), easyMAIN SET :o 4 x 50m Sidestroke (fins), 95% effort, 30

sec resto 2 x 400m Sidestroke (fins), 70-80% effort,

2 min restCOOL DOWN: 100m Sidestroke (fins), easyTOTAL: 1200m

o Jump Rope for 5:00 mino 2 x 20 PUSH UPSo 4 x 25 SIT UPSo 3 x 6 PULL UPSo 3 x 12 DIPSo 3 x 40 FLUTTER KICKS(4 CNT)o 3 x 40 LEG LEVERSo 3 x 15 BACK EXTENSIONS – Arm and Opposite Leg Alt.o 3 x 20 SCISSORSo 3 x 10 BICYCLE ABS (4 CNT)o 2 x 7 REVERSE PULL UPS

OFF OFF

OFF o Jump Rope for 6:00 mino 2 x 15 SIDE BRIDGEo 4 x 8 SINGLE LEG SQUATS





o Stretcho Run 1.5 miles in 11:30 mino Stretch

o Bike for 30:00 mino Stretch

AMo Stretcho Run 3 miles at 8:30 min paceo StretchPMo Stretcho Run 2 miles at 8:15 min paceo Stretch

OFF

o Jog 1 mile at 8:10 min paceo Stretcho Sprints 1 x 800yds at 3:15 min pace, 5 min resto Sprints 4 x 100yds at 16 sec pace, 50 sec r esto Sprints 8 x 50yds at 7 sec pace, 20 sec resto Stretch

OFF

M O N D A Y

OFF o 6 x 20 PUSH UPSo 6 x 30 SIT UPSo 3 x 6 PULL UPSo 3 x 40 FLUTTER KICKS(4 CNT)o

3 x 15 BACK EXTENSIONS –

Arm and OppositeLeg Alt.o 3 x 10 BICYCLE ABS (4 CNT)o 3 x 10 DIPSo 3 x 4 CLOSE GRIP PULL UPS

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


WARM UP: 200m Sidestroke (No fins), easyMAIN SET:o 2 x 50m Sidestroke (fins), 95% effort, 30


1 min restCOOL DOWN: 100m Sidestroke (No fins),easyTOTAL : 800m

o 1 x 20 SIDE BRIDGEo 3 x 10 SINGLE LEG SQUATSo 3 x 15 SIDE LUNGESo 4 x 20 SQUATSo 3 x 25 HEEL/TOE RAISES




o Jump Rope for 5:00 mino 2 x 20 PUSH UPSo 3 x 6 PULL UPSo 3 x 10 TRICEP PUSH UPSo 2 x 6 REVERSE PULL UPSo 2 x 40 FLUTTER KICKS(4 CNT)o 2 x 15 BACK EXTENSIONS – Armso 2 x 15 BACK EXTENSIONS - Legso 4 x 5 MTN CLIMBER PULL UPSo 2 x 40 SCISSORSo 3 x 10 BICYCLE ABS (4 CNT)o 2 x 10 DIVEBOMBER PUSH UPSo 3 x 5 CLOSE GRIP PULL UPS

OFF o 6 x ROPE CLIMBSo 3 x 25 HEEL/TOE RAISESo 3 x 35 PUSH UPSo 3 x 35 SIT UPSo 3 x 15 FRONT LUNGES

WARM UP:o 200m Sidestroke (No fins), easyo 200m Sidestroke (No fins), easyMAIN SET:o 4 x 50m Sidestroke (No fins), 95% effort, 30 sec

resto 2 x 400m Sidestroke (No fins), 70-80% effort, 1

min restCOOL DOWN: 100m Sidestroke (No fins), easyTOTAL: 1500m

o 6 x 20 PUSH UPSo 6 x 30 SIT UPSo 5 x 6 PULL UPSo 3 x 20 LEG LEVERSo 3 x 10 DIVE BOMBER PUSH UPSo 3 x 30 FLUTTER KICKS (4 CNT)o 3 x 30 SCISSORSo Stretch

OFF o 2 x 8 PULL UPSo 2 x 30 PUSH UPSo 3 x 10 SIDE BRIDGEo 4 x 8 SINGLE LEG SQUATSo 3 x 40 SIT UPSo 3 x 5 REVERSE PULL UPSo 2 x 12 DIPS

OFF o Jump Rope for 8:00 min




o Stretcho Run 2 miles in 15 minuteso Stretch

AMo Stretcho Run 3 miles at 8:15 min paceo Stretch

AMo Jog ½ mile at 4:00 min paceo Stretcho Sprints 4 x 200yds at 38 sec pace, 90 sec r esto Sprints 8 x 100yds at 16 sec pace, 45 sec r esto Jog ½ mile at 4:00 min paceo StretchPMo Jog 2 miles at 8:30 min paceo Stretch

OFF

o Bike for 30:00 mino Rower for 10:00 mino Stretch for 3:00 min

OFF

o Stretcho Run 1.5 miles in 11:00 minuteso Stretch

M O N D A Y

OFF o 4 x 30 SIT UPSo 2 x 7 PULL UPSo 3 x 10 TRICEP PUSH UPSo 3 x 40 FLUTTER KICKS(4 CNT)o 3 x 20 SQUATSo 2 x 5 CLOSE GRIP PULL UPSo 4 x 10 SIDE LUNGESo 4 x 12 DIPS

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y




1min restCOOL DOWN : 200m Sidestroke (No fins),easyTOTAL : 1400m

o Jump Rope for 5:00 mino 2 x 15 BACK EXTENSIONS – Legso 2 x 15 BACK EXTENSIONS – Armso 3 x 12 TRICEP PUSH UPSo 4 x 8 SINGLE LEG SQUATSo 4 x 6 REVERSE PULL UPS

OFF o Jump Rope for 8:00 mino Stretch

WARM UP : 300m Sidestroke (No fins), easyMAIN SET:o 4 x 50m Sidestroke (fins), 95% effort, 30


2 min restCOOL DOWN: 200m Sidestroke (No fins),easyTOTAL: 1500m

o 4 x 25 SITUPSo 2 x 20 SIDE BRIDGEo 3 x 5 CLOSE GRIP PULL UPSo 3 x 10 TRICEP PUSH UPSo 3 x 20 FLUTTER KICKSo 2 x 30 SCISSORSo 5 x ROPE CLIMBS

OFF o Jump Rope for 5:00 mino 2 x 40 PUSH UPSo 2 x 10 PULL UPSo 2 x 40 SIT UPS




o 4 x 20 LEG LEVERSo 3 X 10 DIPSo 3 X 15 SIDE BRIDGEo 3 X 20 BICYCLE ABSo 2 X 20 FLUTTER KICKS

OFF o 4 x 25 SQUATSo 3 x 30 PUSH UPSo 2 x 30 HEEL/TOE RAISESo 12-10-8 PULL UPSo 3 x 15 DIVEBOMBER PUSH UPSo 6 x ROPE CLIMBSo 2 x 40 SIT UPS





o Run for 3:00 mino Stretcho Sprintso 2 x 200yds at 40 sec pace, 2 min rest btwn

runso Sprints 4 x 100yds at 17 sec pace, 50 sec

rest btwn runso Jog for 4:00 mino Stretch

OFF

o Stretcho Run 4 miles in 35:30 mino Stretch

AMo Stretcho Run 2 miles in 17:00 minPMo Walk/Hike for 2 mileso Stretcho Sprints 6 x 100yds at 17 sec pace, 50 sec

rest between runso Stretch

OFF

o Stretcho Run for 18 mino Stretch

M O N D A Y

OFF o 5 x 20 PUSH UPSo 6 x 25 SIT UPSo 3 x 10 PULL UPSo 2 x 30 SQUATSo 3 x 10 DIPS

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


WARM UP:o 300m kick, bottom arm out straight (no fins)o 100m Sidestroke, easyMAIN SET:o 4 x 50m Sidestroke (No fins), 95% effort, 30 sec


restCOOL DOWN: 200m Sidestroke, easyTOTAL: 1300m

OFF

WARM UP:o 300m kick, bottom arm out straight (no fins)o 200m Sidestroke, easyMAIN SET:o 4 x 50m Sidestroke (fins), 95% effort, 30 sec resto 2 x 500m Sidestroke (No fins), 70-80% effort, 4

min restCOOL DOWN: 100m Sidestroke, easyTOTAL: 1800m

o Jump Rope for 5:00 mino 1 x 40 PUSH UPSo 2 x 35 SIT UPSo 3 x 5 MOUNTAIN CLIMBER PULL UPSo 2 x 12 DIPSo 1 x 15 FRONT AND SIDE LUNGEo 3 x 5 REVERSE PULLUPo 2 x 25 HEEL/TOE RAISESo STRETCH

OFF OFF

OFF o 6 x 35 SIT UPSo 2 x 10 DIVE BOMBER PUSH UPSo 2 x 8 REVERSE PULL UPSo 2 x 25 SQUATSo 3 x 12 SIDE BRIDGEo 4 x 40 TRICEP PUSHUP




OFF

OFF o 5 x Rope Climbo Jump Rope for 6:00 min




AMo Stretcho Run 3 miles at 8:15 paceo StretchPMo Walk for 2 miles

o Jog for 3 mino Stretcho Sprints 1 x 800yds at 3:15 min pace, 5 min rest

btwn runso Sprints 2 x 400yds at 90 sec pace, 3 min r est

btwn runso Sprints 4 x 100yds at 17 sec pace, 50 sec r est

btwn runso Jog for 7 mino Stretch

OFF

o Stretcho Run 4 miles at 35 min pace o Stretch

o Jog for 4:00 mino Stretcho Sprints 4 x 200yds at 40 sec pace, 2 min

rest btwn runso Sprints 10 x 40yds at 6 sec pace, 20 sec


OFF

AMo Stretcho Run for 20:00 mino StretchPMo Walk/Hike/Bike for 30:00 mino Stretch

M O N D A Y

OFF o 1 x 40 PUSH UPSo 1 x 12 PULL UPSo 4 x 35 SIT UPSo 2 x 6 REVERSE PULL UPSo 3 x 15 BACK EXTENSIONS - Legso 2 x 10 DIVE BOMBER PUSH-UPSo 3 x 10 FLUTTER KICKSo 1 x 15 DIPS

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


WARM UP:o 300m kick, bottom arm out straight (no

fins)MAIN SET:o 2 x 500m Sidestroke (fins), 70-80% effort,

3 min restCOOL DOWN: 200m Sidestroke, easyTOTAL: 1500m

OFF

WARM UP:o 300m kick, bottom arm out straight (no fins)o 200m Sidestroke, easyMAIN SET:o 4 x 50m Sidestroke (fins), 95% effort, 30 sec resto 2 x 500m Sidestroke (No fins), 70-80% effort, 3


o Jump Rope for 6:00 mino 2 x 30 PUSH UPSo 2 x 20 LEG LEVERSo 3 x 10 PULL UPSo 3 x 15 SQUATSo 3 x 15 DIPSo 3 x 15 BACK EXTENSIONS-Legso 2 x 5 CLOSE GRIP PULLUPSo 2 x 15 BICYCLE ABSo STRETCH

OFF OFF

OFF o 2 x 25 BICYCLEo 3 x 12 FRONT LUNGESo 4 x 4 CLOSE GRIP PULLUPSo 4 x 8 TRICEP PUSHUPSo 3 x 12 SIDE LUNGESo 3 x 15 SCISSORSo 2 x 10 SINGLE LEG SQUATo 3 x 6 MOUNTAIN CLIMBER PULL UPSo 3 x 25 HEEL/TOE RAISESo 3 x 15 BACK EXTENSIONSo 3 x 15 SIDE BRIDGE

WARM UP:o 200m kick, bottom arm out straight (no fins)o 200m Sidestroke, easyMAIN SET:o 4 x 50m Sidestroke (fins), 95% effort, 30 sec resto 2 x 500m Sidestroke (fins), 70-80% effort, 3 min


o Jump Rope for 5:00 minutes

OFF OFF




AMo Stretcho Run for 35:00 mino StretchPMo Walk/Hike for 2 miles

AMo Run for 3:00 mino Stretcho Sprints 10 x 100yds at 17 sec pace, 50

sec rest btwn runso Run for 3:00 minPMo Jog for 15:00 mino Stretch

OFF

PMo Walk/Hike for 20:00 min

o Jog for 3:00 mino Stretcho Sprints 2 x 800yds at 3:20 min pace, 5:00

min rest btwn runso Sprints 5 x 100yds at 17 sec pace, 50 sec


rest btwn runso Jog for 5:00 min

o Walk/Hike for 25:00 min

OFF

M O N D A Y

OFF o 5 x 20 PUSH UPSo 5 x 25 SIT UPSo 4 x 10 PULL UPSo 4 x 15 DIPSo 3 x 15 BACK EXTENSIONS – Arms and

Opposite Legs Alt.o 3 x 25 SQUATS

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y



fins)o 100m Sidestroke, easyMAIN SET:o 2 x 500m Sidestroke (fins), 70-80% effort,

1 minute restCOOL DOWN : 100m Sidestroke, easyTOTAL: 1300m

OFF

o 5 x 20 PUSH UPSo 5 x 25 SIT UPSo 5 x 6 SINGLE LEG SQUATSo 3 x 10 PULL UPSo 4 x 10 TRICEP PUSH UPSo 3 x 15 BACK EXTENSIONS - Legso 4 x 10 SIDE BRIDGEo 5 x ROPE CLIMB

WARM UP: PMo 300m kick, bottom arm out straight (no fins)o 300 m Sidestroke, easyMAIN SET:o 4 x 50m Sidestroke (No fins), 95% effort, 30 sec


min restCOOL DOWN: 200m Sidestroke (fins), easyTOTAL: 2000m

o Jump Rope for 5:00 min

OFF o 6 x 20 PUSH UPSo 7 x 25 SIT UPSo 4 x 10 PULL UPSo 3 x 10 DIVE BOMBER PUSH UPSo 4 x 20 HEEL/TOE RAISES

WARM UP:o 100m kick, bottom arm out straight (no fins)o 100m Sidestroke, easyMAIN SET:o 2 x 500m Sidestroke (fins), 70-80% effort, 30 sec


o Jump Rope for 6:00 mino 3 x 10 SIDE LUNGEo 3 x 10 FRONT LUNGEo 3 x 10 SIDE BRIDGEo 3 x 8 SINGLE LEG SQUATo Stretch

OFF OFF




AMo Stretcho Run for 25:00 mino Stretch

o Jog for 2:00 mino Stretcho Sprints 4 x 200yds at 38 sec pace, 90 sec



OFF


o Run for 3:00 mino Stretcho Sprints 4 x 400yds at 90 sec, rest 3 min

btwn runso Sprints 4 x 100yds at 17 sec, rest 50 sec

btwn runso Run for 2:00 mino Stretch

OFF

AMo Stretcho Run 1 mile at 8:15 min paceo Rest 4 minuteso Run 1 mile at 8:30 min paceo StretchPMo Walk/Hike for 20:00 mino Stretch

M O N D A Y

OFF PMo Jump Rope for 5:00 mino 3 x 10 SIDE LUNGESo 3 x 6 REVERSE PULL UPSo 3 x 12 TRICEP PUSH UPSo 3 x 8 SINGLE LEG SQUATSo 2 x 20 LEG LEVERSo 2 x 10 SCISSORSo 2 x 15 DIVE BOMBER PUSH UPS

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


WARM UP:o 100m kick, bottom arm out straighto 100m Sidestroke, easyMAIN SET:o 2 x 50m Sidestroke (fins), 95% effort, 30 sec resto 2 x 400m Sidestroke (fins), 70-80% effort, 3 min


OFF

PMWARM UP:o 200m kick, bottom arm out straighto 200m Sidestroke, easyMAIN SET:o 6 x 50m Sidestroke (fins), 95% effort, 30 sec resto 3 x 400m Sidestroke (No fins), 70-80% effort, 3


AMo 8 x 20 PUSH UPSo 2 x 8 MOUNTAIN CLIMBER PULL UPSo 8 x 25 SIT UPSo 3 x 10 PULL UPSo 3 x 10 SINGLE LEG SQUATSo 4 x 15 DIPSo 3 x 15 BACK EXTENSIONS – Arms and

Opposite Legs Alt.o 3 x 10 SIDE BRIDGE

OFF o 5 x ROPE CLIMB

OFF o 1 x 10 DIVE BOMBER PUSHUPSo 1 x 10 REVERSE PULL UPSo 1 x 15 FLUTTER KICKSo 2 x 10 DIPSo 2 x 10 PULL-UPSo 2 x 15 SCISSORSo 2 x 15 LEG LEVERSo 3 x 25 HEEL/TOE RAISESo 3 x 20 SQUATS




OFF

OFF OFF





o Jog for 2:00 mino Stretcho Sprints 6 x 200yds at 38 sec pace, rest 90

sec btwn runso Sprints 6 x 50yds at 7 sec pace, rest 20

sec btwn runso Jog for 3:00 mino Stretch

OFF

AMo Stretcho Run for 20:00 mino StretchPMo Stretcho Run for 20:00 mino Stretch

o Stretcho Jog for 4:00 mino Sprints 10 x 100yds at 16 sec pace, rest

50 sec btwn runso Run for 3:00 mino Stretch

OFF

OFF

M O N D A Y

OFF o 8 x 20 PUSH UPSo 8 x 25 SIT UPSo 4 x 10 PULL UPSo 2 x 15 DIPSo 3 x 15 BACK EXTENSIONS – Armso 2 x 5 CLOSE GRIP PULL UPSo 3 x 15 FRONT LUNGESo 2 x 25 SCISSORS

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


WARM UP:o 100m kick, bottom arm out straight (fins)o 100m Sidestroke, easy (fins)MAIN SET:o 4 x 50 m Sidestroke (No fins), 95% effort, 30 sec

resto 2 x 400m Sidestroke (fins), 70-80% effort, 3

minute restCOOL DOWN: 100m Sidestroke, easyTOTAL: 1300m

OFF

PMWARM UP:o 300m kick, bottom arm out straighto 300m Sidestroke, easyMAIN SET:o 3 x 400m Sidestroke (No fins), 4 min resto 6 x 50m Sidestroke (fins), 95% effort, 30 sec restCOOL DOWN: 200m Sidestroke, easyTOTAL: 2300m

AMo Jump Rope for 6:00 mino 4 x 15 TRICEP PUSH UPSo 3 x 15 SIDE LUNGEo 4 x 8 MTN CLIMBER PULL UPSo 3 x 10 DIVE BOMBER PUSH UPSo 4 X 8 SINGLE LEG SQUATSo 4 X 15 SIDE BRIDGEo 5 x ROPE CLIMBo 4 x 10 REVERSE PULL UPSo 2 x 20 BICYCLESo 1 x 15 DIPS

OFF OFF

OFF o 3 x 5 CLOSE GRIP PULL UPSo 3 x 10 BACK EXTENSIONS - Armso 3 x 15 FLUTTER KICKSo 3 x 10 DIVE BOMBER PUSH UPSo 2 x 8 PULL UPSo 3 x 8 SINGLE LEG SQUATSo 2 x 20 LEG LEVERSo 4 x 10 SIDE BRIDGEo 2 x 8 MTN CLIMBER PULL UPSo 2 x 25 BICYCLESo 3 x 15 TRICEP PUSH UPS

WARM UP:o 100m kick, bottom arm out straighto 100m Sidestroke, easyMAIN SET:o 4 x 50 m Sidestroke, (fins) 95% effort, 30 sec



o Jump Rope for 10:00 mino 5 x 25 SQUATSo 3 x 25 HEEL/TOE RAISESo Stretch

OFF OFF




AMo Stretcho Run for 30:00 mino StretchPMo Jump Rope for 10:00 min

o Stretcho Run for 3:00 mino Sprints 6 x 200yds at 38 sec pace, rest 90

sec btwn runso Run for 3:00 mino Stretch

OFF


o Run for 3:00 mino Stretcho Sprints 12 x 50yds at 8 sec, rest 25 sec


OFF

PMo Stretcho Run for 15:00 mino Stretch

M O N D A Y

OFF o 3 x 15 DIVE BOMBER PUSH UPSo 4 x 20 LEG LEVERSo 4 x 8 REVERSE PULL UPSo 4 x 15 SCISSORSo

2 x 20 FRONT LUNGESo 3 x 6 CLOSE GRIP PULL UPSo 2 x 20 SIDE LUNGESo 2 x 25 HEEL/TOE RAISESo 3 x 15 BACK EXTENSIONS – Arms and

Opposite Legs Alt.

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


WARM UP:o 100m kick, bottom arm out straighto 100m Sidestroke, easyMAIN SET:o 6 x 50m Sidestroke (fins), 95% effort, 30 sec resto 1 x 400m Sidestroke, 70-80% effort, 2 min restCOOL DOWN: 100m Sidestroke, easyTOTAL: 1300m

OFF

WARM UP:o 300m kick, bottom arm out straighto 100m Sidestroke, easyMAIN SET:o 6 x 50m Sidestroke, 95% effort, 30 sec resto 3 x 400m Sidestroke (fins), 70-80% effort, 3

minute restCOOL DOWN: 100m Sidestroke, easyTOTAL: 2000m

o 4 x 25 PUSH UPSo 4 x 30 SIT UPSo 4 x 10 PULL UPSo 3 x 12 DIPSo 4 x 15 FLUTTER KICKSo 3 x 15 SIDE BRIDGE

OFF OFF

OFF o 1 x 40 PUSH UPSo 1 x 45 SITUPSo 1 x 15 PULL UPSo 1 x 30 SQUATSo 1 x 20 SIDE BRIDGEo 1 x 30 LEG LEVERSo 2 x 20 TRICEP PULL UPSo 3 x 10 MOUNTAIN CLIMBER PULLUPSo 3 x 10 SINGLE LEG SQUATSo 3 x 20 BICYCLE ABS

WARM UP:o 200m kick, bottom arm out straighto 100m Sidestroke, easyMAIN SET:o 4 x 50m Sidestroke (fins), 95% effort, 30 sec resto 2 x 400m Sidestroke (fins), 70-80% effort, 2 min


OFF

OFF o Jump Rope for 10:00 mino 5 x ROPE CLIMBS or 3 x 10 REVERSE

PULL UPSo 2 x 15 FRONT LUNGESo 2 x 15 SIDE LUNGESo 2 x 25 SQUATSo 2 x 15 DIPSo 2 X 25 HEEL/TOW RAISES





o Run for 3:00 mino Stretcho Run Stairs or stadium steps for 6:00 mino Run for 5:00 mino Stretch

OFF


o Run for 3:00 mino Stretcho Sprints 6 x 200yds at 38 sec, rest 90 sec


o Walk/Hike for 30:00 mino Stretch

OFF

M O N D A Y

OFF o 5 x 20 PUSH UPSo 5 x 25 SIT UPSo 5 x 10 PULL UPSo 3 x 15 FLUTTER KICKSo 3 x 15 DIPSo 3 x 15 BACK EXTENTIONS – Legso

2 x 20 LEG LEVERSo 2 x 25 SQUATSo 3 x 10 FRONT LUNGEo 2 x 10 SIDE LUNGEo 2 x 20 SCISSORSo 3 x 15 SIDE BRIDGEo 2 x 20 BICYCLE ABSo 3 x 25 HEEL/TOE RAISES

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


OFF OFF

WARM UP:o 300m kick, bottom arm out straight (no fins)o 100m Sidestroke, easyMAIN SET:o 4 x 100m Sidestroke (no fins), 95% effort, 1 min



o 4 x 5 CLOSE GRIP PULL UPSo 3 x 12 SINGLE LEG SQUATSo 4 x 10 TRICEP PUSH UPSo 3 x 12 SIDE LUNGESo 3 x 20 LEG LEVERSo 2 x 25 HEEL/TOE RAISESo 2 x 25 BICYCLE ABS

WARM UP:o 100m kick, bottom arm out straight (no fins)o 100m Sidestroke, easy (fins)MAIN SET:o 2 x 100m Sidestroke (no fins), 95% effort, 1 min



OFF

OFF o 2 x 12 DIVE BOMBER PUSH UPSo 2 x 12 PULL UPSo 2 x 15 DIPSo 3 x 8 REVERSE PULL UPSo 3 x 15 BACK EXTENSIONS - Legso 3 x 8 MTN CLIMBER PULL UPSo 2 x 25 SQUATSo 3 x 10 SIDE BRIDGEo 5 x ROPE CLIMBS

[Optional SWIM]WARM UP:o 300m kick, bottom arm out straight (no fins)o 300m Sidestroke, easyMAIN SET:o 2 x 100m Sidestroke (no fins), 95% effort, 1 min resto 2 x 600m Sidestroke (fins), 70-80% effort, 4 min restCOOL DOWN: 100m Sidestroke (fins), easyTOTAL: 2100m

OFF

OFF OFF




o Walk/Hike for 25:00 mino Jump Rope for 6:00 min

o Jog for 2:00 mino Stretcho Run 1 mile at 8:00 min pace, rest 4 mino Run 1 mile at 8:30 min paceo Stretch

OFF


o Run for 3:00 mino Stretcho Sprints 4 x 400yds at 90 sec, rest 3 min


OFF

OFF

M O N D A Y

WARM UP:o 200m kick, bottom arm out straight (no fins)o 100m Sidestroke, easyMAIN SET:o

1 x 600m Sidestroke, (fins) 70-80% effort, 3 minresto 2 x 100m Sidestroke (no fins), 95% effort, 1 min


o 6 x ROPE CLIMBS

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


OFF o 10 x 20 PUSH UPSo 10 x 25 SIT UPSo 1 x 10 PULL UPSo 2 x 8 REVERSE PULL UPSo 2 x 5 MTN CLIMBER PULL UPS

OFF o Jump Rope for 10:00 mino STRETCHo 5 x 10 TRICEP PUSH UPSo 5 x 20 SQUATSo 3 x 20 SCISSORSo 3 x 15 DIVE BOMBER PUSH UPSo 2 x 25 FLUTTER KICKSo 3 x 15 BICYCLE ABSo 3 x 8 MTN CLIMBERSo 3 x 15 SIDE BRIDGEo 2 x 25 LEG LEVERSo 3 x 10 SINGLE LEG SQUATSo 3 x 25 HEEL/TOE RAISESo 2 x 15 DIPS




OFF

OFF o 8 x 20 PUSH UPSo 2 x 8 CLOSE GRIP PULL UPSo 8 x 25 SIT UPSo 4 x 10 PULL UPSo 4 x 20 SQUATSo 6 x 15 DIPSo 3 x 15 BACK EXTENTIONS – Arms and

Opposite Legs Alt.o 3 x 15 SIDE BRIDGE

[Optional SWIM]WARM UP:o 300m kick, bottom arm out straight (no fins)o 300m Sidestroke, easyMAIN SET:o 2 x 600m Sidestroke (fins), 70-80% effort, 4 min resto 4 x 100m Sidestroke (no fins), 95% effort, 70 sec restCOOL DOWN: 200m Sidestroke, easyTOTAL: 2400m

OFF

OFF OFF




o Stretcho Run 4 miles at 8:30 mile paceo Stretch

o Stretcho Run for 10:00 mino Jump Rope for 8:00 mino Rower for 10:00 min

OFF

o Run for 3:00 mino Stretcho Run for 25:00 mino Rower for 10:00 mino Stretch

o Run for 3:00 mino Stretcho Sprints 1 x 800yds at 3:20 min pace, 5 min

rest btwn runso Sprints 2 x 400yds at 90 sec pace, 3 min


rest btwn runso Stretch

OFF

OFF

M O N D A Y

OFF o 2 x 35 PUSH UPSo 3 x 12 SIDE BRIDGEo 2 x 15 REVERSE PULL UPSo 1 x 20 TRICEP PUSH UPo 2 x 12 PULL UPSo 2 x 20 FLUTTER KICKSo 2 x 15 SCISSORSo 2 x 20 LEG LEVERSo 2 x 15 BACK EXTENSIONS- Arms and Opposite Legs

Alt.o 2 x 25 SQUATSo 1 x 15 DIPS

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


OFF OFF




o 2 x 20 DIVEBOMBER PUSH UPSo 2 x 25 SQUATSo 3 x 12 PULL UPSo 3 x 25 SIT UPSo 2 x 15 TRICEP PUSH UPSo 3 x 25 HEEL/TOE RAISESo 6 x ROPE CLIMBSo 2 x 20 BICYCLE ABS

WARM UP:o 100m kick, bottom arm out straight (no f ins)o 100m Sidestroke, easy (fins)MAIN SET:o 1 x 100m Sidestroke (no fins), 95% effort, 30 sec

resto 1 x 600m Sidestroke (fins), 80% effort, 3 min r estCOOL DOWN: 100m Sidestroke (fins), easyTOTAL: 1000m

OFF

OFF o 10 x 20 PUSH UPSo 10 x 25 SIT UPSo 4 x 10 PULL UPSo 6 x 15 DIPS

WARM UP:o 300m kick, bottom arm out straight (no fins)o 200m Sidestroke, easy (fins)MAIN SET:o 4 x 100m Sidestroke (no fins), 95% effort, 30 sec



o 3 x 12 SINGLE LEG SQUATSo 3 x 12 FRONT LUNGEo 3 x 12 SIDE LUNGEo 2 x 25 BICYCLESo 2 x 20 SIDE BRIDGE

OFF OFF





OFF

o Stretcho Run 1.5 mile in 11:30 mino Rest 4 mino Run 1 mile in 8:00 mino Stretch

AMo Stretcho Run for 18:00 mino StretchPMo Stretcho Run for 20:00 mino Stretch

o Run for 3:00 mino Stretcho Sprints 6 x 200yds at 38 sec pace, rest 90


OFF

o Stretcho Run 4 mileso Stretch

M O N D A Y

OFF o 3 x 25 SQUATSo 2 x 12 PULL UPSo 2 x 12 TRICEP PULL UPSo 3 x 5 CLOSE GRIP PULL UPSo 3 x 10 DIVEBOMBER PUSH UPSo 3 x 10 SIDE BRIDGEo 2 x 25 HEEL/TOE RAISES

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


WARM UP:o 400m kick, bottom arm out straighto 400m Sidestroke, easyMAIN SET:o 4 x 100m Sidestroke (fins), 95% effort, 1 min r esto 1 x 1000m Sidestroke (fins), 70-80% effort, 5 min



WARM UP:o 100m kick, bottom arm out straighto 100m Sidestroke, easyMAIN SET:o 6 x 100m Sidestroke (fins), 95% effort, 30 sec



o 8 x 20 PUSH UPSo 8 x 25 SIT UPSo 4 x 10 PULL UPSo 2 x 25 LEG LEVERSo 2 x 25 FLUTTER KICKSo 2 x 20 SCISSORSo 2 x 20 BICYCLESo 2 x 15 SIDE BRIDGEo 2 x 15 DIPSo 2 X 10 REVERSE PULL UPSo 2 x 8 MOUNTAIN CLIMBER PULL UPSo 3 x 15 BACK EXTENSIONS - Legs

OFF o 2 x 25 SQUATSo 2 x 12 SINGLE LEG SQUATS

OFF o 2 x 35 PUSH UPSo 2 x 40 SIT UPSo 4 x 10 DIVE BOMBER PUSH UPSo 4 x 10 TRICEP PUSHUPo 3 x 10 REVERSE PULL UPo 3 x 6 CLOSE GRIP PULL UPo 3 x 15 SIDE BRIDGEo 2 x 15 DIPSo 2 x 20 FRONT LUNGESo 2 x 20 SIDE LUNGESo 5 x ROPE CLIMBS

WARM UP:o 400m kick, bottom arm out straight (No fins)o 200m Sidestroke, easy (fins)MAIN SET:o 6 x 100m Sidestroke (fins), 95% effort, 30 sec



OFF

OFF OFF






min btwn runso Sprints 2 x 200yds at 37 sec pace, rest 90




o Stretcho Run 1 mile at 8:15 min paceo Stretch/rest for 4 mino Run 1 mile at 8:00 min paceo Stretch/rest for 3 mino Run 1 mile at 8:20 min pace

OFF

OFF

M O N D A Y

OFF o 4 x 20 PUSH UPSo 4 x 25 SIT UPSo 4 x 10 TRICEP PULL UPSo 4 x 10 PULL UPSo 3 x 25 FLUTTER KICKS (4 CNT)o 2 x 10 MTN CLIMBER PULL UPSo

3 x 15 LEG LEVERSo 3 x 15 BACK EXTENTIONSo 1 x 12 REVERSE PULL UPSo 3 x 10 SQUATSo 2 x 35 SCISSORS (4 CNT)o 3 x 15 BICYCLE ABS (4 CNT)o 3 x 15 DIVEBOMBER PUSH UPSo 3 x 15 SIDE BRIDGE

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y





OFF

OFF OFF




o 6 x ROPE CLIMBS

OFF o 2 x 40 PUSH UPSo 2 x 15 PULL UPSo 2 x 30 FLUTTER KICKS(4 CNT)o 2 x 30 LEG LEVERSo 2 x 20 SCISSORS (4 CNT)o 3 x 15 BICYCLE ABS (4 CNT)o 3 x 8 CLOSE GRIP PULL UPSo 1 x 20 SIDE BRIDGEo 4 x 10 DIPSo 2 x 15 SIDE LUNGESo 3 x 10 SINGLE LEG SQUATS

WARM UP:o 200m kick, bottom arm out straighto 200m Sidestroke, easy (fins)MAIN SET:o 6 x 100m Sidestroke (fins), 95% effort, 30 sec



OFF

OFF OFF





OFF

o Bike for 20:00 min

AMo Stretcho Run 2 miles in 16:40 mino StretchPMo Stretcho Run 2 miles in 16:40 mino Rower for 10:00 mino Stretch

o Stretcho Run for 20:00 mino Stretcho Jump Rope for 8:00 min

o Run for 3:00 mino Stretcho Sprints Stairs or hill runs 5 x 20 sec, rest 1



OFF

M O N D A Y

OFF o 6 x 25 PUSH UPSo 4 x 10 SINGLE LEG SQUATo 5 x 25 SIT UPSo 3 x 10 SIDE LUNGESo 4 x 10 PULL UPSo 2 x 15 SCISSORSo 3 x 25 FLUTTER KICKS(4 CNT)o 2 x 20 SIDE BRIDGE

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


WARM UP:o 200m kick, bottom arm out straighto 200m Sidestroke, easyMAIN SET:o 6 x 100m Sidestroke (No fins), 95% effort, 20

sec resto 1 x 1000m Sidestroke (fins), 70-80% effort, 30

sec restCOOL DOWN: 100m Sidestroke, easyTOTAL: 2100m

o Jump Rope for 6:00 mino STRETCH

WARM UP:o 200m kick, bottom arm out straighto 100m Sidestroke, easyMAIN SET:o 4 x 100m Sidestroke (fins), 95% effort, 1 min resto 1 x 800m Sidestroke (fins), 70-80% effort, 3 min


o 2 x 10 MTN CLIMBER PULLUPSo 3 x 15 TRICEP PULL UPSo 3 x 25 LEG LEVERSo 2 x 10 DIVEBOMBER PUSH UPSo 3 x 8 REVERSE PULL UPSo 3 x 20 SQUATSo 3 x 15 BACK EXTENSIONS – Arms and Opposite Legs Alt.o 3 x 10 SIDE LUNGESo 2 x 9 CLOSE GRIP PULL UPSo 3 x 25 SCISSORS (4 CNT)o 3 x 15 BICYCLE ABS (4 CNT)o 2 x 20 SIDE BRIDGEo 4 x 15 DIPS

OFF o 6 x ROPE CLIMBS

WARM UP:o 200m kick, bottom arm out straighto 100m Sidestroke, easyMAIN SET:o 6 x 100m Sidestroke (fins), 95% effort, 1 min resto 1 x 1000m Sidestroke (No fins), 70-80% effort, 3


o 10 x 20 PUSH UPSo 5 x 25 SIT UPSo 4 x 12 PULL UPSo 3 x 35 FLUTTER KICKS (4 CNT)o 3 x 35 LEG LEVERSo 3 x 15 BACK EXTENTIONSo 4 x 10 LUNGESo 3 x 35 SCISSORS (4 CNT)o 3 x 15 BICYCLE ABS (4 CNT)o 2 x 20 SIDE BRIDGEo 7 x 15 DIPS

OFF OFF

OFF OFF




o Stretcho Run 2 miles at 8:00 min pace, rest 4 mino Run 1 mile at 8:15 min paceo Stretch

o Bike/Elliptical for 30:00 mino Stretch

OFF

o Run for 3:00 mino Stretcho Sprints 2 x 800yds at 3:20 min pace, rest 5


sec btwn runso Jog for 2:00 mino Stretch

o Bike for 20:00 min OR Rower for 10:00min

o Stretcho Run for 30:00 mino Rower for 10:00 mino Stretch


M O N D A Y

OFF o 8 x 20 PUSH UPSo 5 x 25 SIT UPSo 4 x 10 PULL UPSo 3 x 15 BACK EXTENSIONS - Legs

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y





OFF

WARM UP:o 400m kick, bottom arm out straighto 400m Sidestroke, easyMAIN SET:o 3 x 100m Sidestroke (fins), 95% effort, 1 min resto 1 x 1000m Sidestroke (fins), 70-80% effort, 3 min resto 3 x 100m Sidestroke (No fins), 70% effort, 30 sec restCOOL DOWN: 200m Sidestroke, easyTOTAL: 2600m

o Jump Rope for 10:00 mino 3 x 8 REVERSE PULL UPSo 6 x 20 FLUTTER KICKS(4 CNT)o 6 x 20 LEG LEVERSo 2 x 10 SIDE BRIDGEo 3 x 10 FRONT LUNGESo 2 x 10 SIDE LUNGESo 3 x 25 SCISSORS (4 CNT)o 3 x 15 BICYCLE ABS (4 CNT)o 2 x 15 DIPSo 2 x 20 TRICEP PUSH UPSo 2 x 6 CLOSE GRIP PULL UP

OFF OFF

WARM UP :o 200m kick, bottom arm out straight (fins)o 200m Sidestroke, easy (fins)MAIN SET:o 4 x 100m Sidestroke (fins), 95% effort, 1 min resto 1 x 800m Sidestroke (fins), 70-80% effort, 30 sec


o 3 x 15 DIPSo 4 x 10 SINGLE LEG SQUATSo 3 x 10 MTN CLIMBER PULL UPSo 3 x 10 DIVEBOMBER PUSH UPSo 4 x 25 SQUATSo 6 x ROPE CLIMB

OFF OFF

OFF o 3 x 25 HEEL/TOE RAISES




o Bike or Elliptical for 25:00 mino Rower for 10:00 mino Stretch

o Stretcho Run 3 miles at 8:20 min paceo Stretch/rest for 5 mino Run 1 mile at 8:00 min paceo Stretch

OFF



OFF


OFF

M O N D A Y

OFF o 10 x 20 PUSH UPSo 5 x 30 SIT UPSo 4 x 12 PULL UPSo 3 x 25 FLUTTER KICKS (4 CNT)o

3 x 25 SCISSORS (4 CNT)o 2 x 25 LEG LEVERSo 3 x 10 SINGLE LEG SQUATSo 3 x 10 FRONT LUNGESo 3 x 25 HEEL/TOE RAISES

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y



resto 1 x 1000m Sidestroke, 70-80% effort, 2 min restCOOL DOWN: 100m Sidestroke (fins), easyTOTAL: 1600m

OFF

WARM UP:o 200m kick, bottom arm out straighto 100m Sidestroke, easyMAIN SET:o 4 x 100m Sidestroke (fins), 95% effort, 1 min resto 1 x 1000m Sidestroke (fins), 70-80% effort, 30

sec restCOOL DOWN: 100m Sidestroke (No fins), easyTOTAL: 1800m

o 4 x 25 PUSH UPSo 3 x 40 SIT UPSo 3 x 12 PULL UPSo 3 x 30 LEG LEVERSo 3 x 15 BACK EXTENTIONS – Arms and Opposite Legs

Alt.o 3 x 15 BICYCLE ABS (4 CNT)o 2 x 15 MTN CLIMBER PULL UPSo 2 x 30 SQUATSo 2 x 15 SIDE LUNGESo 2 x 15 SIDE BRIDGEo 2 x 8 MTN CLIMBER PULL UPS

OFF OFF

WARM UP:o 400m kick, bottom arm out straighto 400m Sidestroke, easyMAIN SET:o 4 x 100m Sidestroke (fins), 95% effort, 1 min resto 1 x 1200m Sidestroke (fins), 70-80% effort, 3 min


o Jump Rope for 8:00 mino 6 x ROPE CLIMBSo 3 x 15 DIVEBOBMER PUSH UPSo 2 x 30 SQUATSo 3 x 12 REVERSE PULL UPSo 3 x 15 TRICEP PUSH UPSo 3 x 8 CLOSE GRIP PULL UPSo 2 x 10 SINGLE LEG SQUATSo 3 x 10 SIDE LUNGESo 4 x 10 DIPSo 2 x 15 SIDE BRIDGE

OFF OFF

WARM UP:o 1 x 400m kick, bottom arm out straight (No fins)o 1 x 400m Sidestroke, easy (fins)MAIN SET:o 2 x 100m Sidestroke, 95% effort, 20 sec resto 1 x 600m Sidestroke, 70-80% effort, 30 sec restCOOL DOWN: 100m Sidestroke, easyTOTAL: 1100m

OFF




AMo Stretcho Run for 35:00 mino StretchPMo Bike for 20:00 mino Rower for 15:00 mino Stretch

o Run for 5:00 mino Stretcho Sprints 12 x 100yds at 16 sec pace, rest

50 sec btwn runso Run for 3:00 mino Stretch

OFF

AMo Stretcho Run 2 mileso StretchPMo Stretcho Run 2 mileso Stretch

OFF

AMo Stretcho Jog for 25:00 mino StretchPMo Jump Rope for 10:00 min

OFF

M O N D A Y

OFF o 4 x 40 PUSH UPSo 2 x 25 FLUTTER KICKSo 3 x 40 SIT UPSo 2 x 25 LEG LEVERSo 4 x 12 PULL UPSo 2 x 25 SCISSORSo 3 x 10 SQUATSo 3 x 25 HEEL/TOE RAISES

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


OFF OFF

WARM UP:o 400m kick, bottom arm out straighto 400m Sidestroke, easy (No fins)MAIN SET:o 3 x 100m Sidestroke (fins), 95% effort, 1 min resto 1 x 1000m Sidestroke (fins), 70 effort, 3 min resto 3x100m Sidestroke (fins), 75% effort, 20 sec restCOOL DOWN: 200m Sidestroke, easyTOTAL: 2600m

o Jump Rope for 8:00 mino 3 x 8 MTN CLIMBER PULL UPSo 2 x 20 TRICEP PUSH UPSo 2 x 10 REVERSE PULL UPSo 2 x 20 DIVEBOMBER PUSH UPSo 2 x 6 CLOSE GRIP PULL UPSo 3 x 35 FLUTTER KICKS (4 CNT)o 3 x 35 LEG LEVERSo 3 x 15 BACK EXTENSIONS – Arms and Opposite Legs Alt.o 3 x 10 SIDE BRIDGEo 3 x 20 SCISSORS (4 CNT)o 3 x 20 BICYCLE ABSo 4 x 15 DIPS

OFF o 2 x 25 SQUATSo 7 x ROPE CLIMBS


resto 1 x 1000m Sidestroke (fins), 70 effort, 2 min restCOOL DOWN: 200m Sidestroke (fins), easyTOTAL: 2600m

o 2 x 40 PUSH UPSo 3 x 10 SINGLE LEG SQUATSo 5 x 30 SIT UPSo 4 x 12 PULL UPSo 3 x 10 FRONT LUNGESo 3 x 10 SIDE LUNGES

[Optional SWIM]WARM UP:o 100m kick, bottom arm out straighto 100m Sidestroke, easyMAIN SET:o 3 x 100m Sidestroke (fins), 95% effort, 1 min resto 1 x 800m Sidestroke (fins), 70 effort, 3 min restCOOL DOWN: 200m Sidestroke, easyTOTAL: 1600m

OFF

OFF OFF





sec btwn runso Sprints 5 x 100yds at 17 sec pace, rest 50



OFF

o Stretcho Run 1 mile at 7:45 min paceo Stretch/rest for 4 mino Run 2 miles at 8:15 min pace, rest 5 mino Run 1 mile at 8:00 min paceo Stretcho Rower for 10:00 min

OFF

OFF


M O N D A Y

OFF o 2 x 45 SIT UPSo 3 x 10 PULL UPSo 2 x 20 DIVEBOMBER PUSH UPSo 2 x 30 FLUTTER KICKS(4 CNT)o 2 x 10 MTN CLIMBER PULL UPSo 2 x 10 REVERSE PULL UPSo 2 x 12 SINGLE LEG SQUATSo 4 x 15 TRICEP PUSH UPSo 3 x 5 CLOSE GRIP PULL UPSo 2 x 30 SCISSORS (4 CNT)o 3 x 20 SIDE BRIDGEo 3 x 15 BICYCLE ABS (4 CNT)

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


WARM UP:o 100m kick, bottom arm out straighto 200m Sidestroke, easy (fins)MAIN SET:o 3 x 200m Sidestroke (No fins), 85% effort, 2 min

resto 2 x 500m Sidestroke (fins), 70 effort, 3 min restCOOL DOWN: 100m Sidestroke (fins), easyTOTAL: 2000m

OFF

WARM UP:o 300m kick, bottom arm out straighto 200m Sidestroke, easyMAIN SET :o 2 x 500m Sidestroke (fins), 85% effort, 30

sec restCOOL DOWN: 100m Sidestroke (No fins),easyTOTAL: 1600m

o Jump Rope for 5:00 mino 3 x 10 SIDE LUNGESo 3 x 10 SIDE BRIDGEo 6 x 20 PUSH UPSo 3 x 45 LEG LEVERSo 3 x 15 BACK EXTENSIONSo 3 x 10 FRONT LUNGESo 3 x 25 HEEL/TOE RAISESo 4 x 15 DIPS


WARM UP:o 300m kick, bottom arm out straight (fins)o 300m Sidestroke, easy (fins)MAIN SET:o 3 x 100m Sidestroke (fins), 95% effort, 2 min resto 3 x 200m Sidestroke (fins), 85% effort, 2 min resto 2 x 500m Sidestroke (No fins), 70% effort, 4 min


o 10 x 20 PUSH UPSo 5 x 30 SIT UPSo 4 x 12 PULL UPSo 2 x 30 FLUTTER KICKS(4 CNT)o 3 x 30 LEG LEVERSo 4 x 10 SQUATSo 3 x 15 SCISSORS (4 CNT)o 3 x 15 BICYCLE ABS (4 CNT)o 3 x 20 SIDE BRIDGE

OFF OFF

OFF OFF




AMo Stretcho Run 2 miles at 8:00 min paceo StretchPMo Bike for 20:00o Rower for 10:00

o Run 3:00 mino Stretcho Sprints 6 x 200yds at 38 sec pace, 90 sec r est

btwn runso Sprints 4 x 100yds at 16 sec pace, 50 sec r est

btwn runso Sprints 2 x 400yds at 85 sec pace, 3 min r est

btwn runso Run 3:00 mino Stretch

OFF

o Stretcho Run 1 mile at 7:30 min pace, 4 min resto Run 1 mile at 7:45 min pace, 4 min resto Run 1 mile at 8:15 min paceo Stretch


o Stretcho Run for 25:00 mino Jump Rope for 5:00 mino Stretch

o Bike for 15:00 mino Stretcho Run for 20:00 mino Stretch

M O N D A Y

OFF o 10 x 20 PUSH UPSo 10 x 30 SIT UPSo 10 x 6 PULL UPS

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


WARM UP:o 100m kick, bottom arm out straight (No fins)o 100m Sidestroke, easy (fins)MAIN SET:o 3 x 100m Sidestroke (fins), 95% effort, 3 min resto 2 x 200m Sidestroke (fins), 85% effort, 2 min r esto 1 x 500m Sidestroke (fins), 70% effort, 1 min restCOOL DOWN: 100m Sidestroke (fins), easyTOTAL: 1700m

OFF

WARM UP:o 300m kick, bottom arm out straight (No fins)o 200m Sidestroke, easy (fins)MAIN SET:o 3 x 100m Sidestroke (No fins), 95% effort, 3 min resto 3 x 200m Sidestroke (fins), 85% effort, 3 min resto 2 x 500m Sidestroke (fins), 70-80% effort, 2 min restCOOL DOWN: 200m Sidestroke (No fins), easyTOTAL: 2600m

o 6 x 5 MTN CLIMBER PULL UPSo 2 x 25 DIVEBOMBER PUSH UPSo 4 x 10 SIDE BRIDGEo 3 x 8 CLOSE GRIP PULL UPSo 3 x 10 SINGLE LEG SQUATS


WARM UP:o 200m kick, bottom arm out straight (No fins)o 200m Sidestroke, easy (fins)MAIN SET:o 3 x 100m Sidestroke (fins), 95% effort, 3 min r esto 3 x 200m Sidestroke (fins), 80% effort, 2 min r esto 1 x 500m Sidestroke (fins), 70% effort, 30 sec

restCOOL DOWN: 200 m Sidestroke (No fins), easyTOTAL: 2000 m

o 5 x 10 TRICEP PUSH UPSo 5 x 8 REVERSE PULL UPSo 3 x 25 BICYCLE ABSo 2 x 15 SIDE LUNGESo 2 x 20 SQUATSo 2 x 20 SIDE BRIDGEo 2 x 15 FRONT LUNGESo 2 x 15 DIPSo 3 x 25 HEEL/TOE RAISES

OFF OFF

OFF OFF




AMo Stretcho Run 3 miles at 8:10 min paceo StretchPMo Jog for 15:00 mino Stretch

o Bike or Elliptical for 30:00 mino Rower for 10:00 min


o Run 2:00 mino Stretcho Sprints 4 x 400yds at 85 sec pace, 3:30


rest btwn runso Run 2:00 mino Stretch

OFF

o Stretcho Run 2 miles in 16:00 mino Walk/Hike for 1 houro Stretch

OFF

M O N D A Y

OFF o 3 x 8 REVERSE PULL UPSo 4 x 10 TRICEP PUSH UPSo 3 x 15 SIDE LUNGESo 3 x 20 FLUTTER KICKSo 3 x 10 DIVEBOMBER PUSH UPSo 3 x 20 SIDE BRIDGEo 3 x 8 MTN CLIMBER PULL UPSo 2 x 15 DIPSo 3 x 20 BICYCLE ABS

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


WARM UP:o 300m kick, bottom arm out straight (No fins)o 300m Sidestroke, easy (fins)MAIN SET:o 3 x 100m Sidestroke (fins), 95% effort, 1 min resto 3 x 200m Sidestroke (fins), 85% effort, 3 min r esto 1 x 500m Sidestroke (fins), 70-80% effort, 2 min



WARM UP:o 200m kick, bottom arm out straight (No fins)o 100m Sidestroke, easy (fins)MAIN SET:o 2 x 100m Sidestroke (fins), 95% effort, 1 min resto 2 x 200m Sidestroke (fins), 85% effort, 1 min r esto 1 x 500m Sidestroke (No fins), 70-80% effort, 1

min restCOOL DOWN: 100 m Sidestroke (fins), easyTOTAL: 1500 m

o 6 x 30 PUSH UPSo 5 x 30 SIT UPSo 4 x 12 PULL UPSo 3 x 45 LEG LEVERSo 3 x 15 BACK EXTENSIONS - Legso 4 x 10 SQUATSo 3 x 25 HELL/TOE RAISESo 3 x 20 SCISSORS (4 CNT)

OFF o 3 x 20 SIDE BRIDGEo 2 x 15 FRONT LUNGES

WARM UP:o 300m kick, bottom arm out straight (No fins)o 300m Sidestroke, easy (No fins)MAIN SET:o 3 x 100m Sidestroke (fins), 95% effort, 2 min resto 3 x 200m Sidestroke (fins), 85% effort, 2 min r esto 2 x 500m Sidestroke (fins), 70-80% effort, 3 min


o 3 x 10 MTN CLIMBER PULL UPSo 3 x 15 DIVEBOMBER PUSH UPSo 3 x 15 BACK EXTENSIONS – Arms and Opposite Legs

Alt.o 2 x 8 CLOSE GRIP PULL UPSo 4 x 10 SIDE LUNGESo 3 x 15 SCISSORS (4 CNT)o 3 x 15 BICYCLE ABS (4 CNT)o 3 x 10 SINGLE LEG SQUATSo 4 x 15 DIPSo 7 x ROPE CLIMBS

OFF OFF

OFF OFF




AMo Stretcho Run 2 miles at 7:30 min pace, 5 min resto Run 2 miles at 8:15 min paceo StretchPMo Rower for 10:00 min

o Bike for 10:00 mino Stretcho Jog for 20:00 mino Stretch

OFF


o Run for 2:00 mino Stretcho Sprints 16 x 100yds at 17 sec pace, 50

sec rest btwn runso Run for 2:00 mino Stretch

OFF


M O N D A Y

OFF o 4 x 35 PUSH UPSo 3 x 50 SIT UPSo 2 x 20 DIVEBOMBER PUSH UPSo 3 x 20 BACK EXTENSIONS – Legso 3 x 7 CLOSE GRIP PULL UPSo 3 x 10 MTN CLIMBER PULL UPSo 3 x 20 SQUATSo 3 x 20 SIDE BRIDGEo 3 x 25 HEEL/TOE RAISES

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


WARM UP :o 300m kick, bottom arm out straight (no fins)o 200m Sidestroke, easy (no fins)MAIN SET:o 1 x 200m Sidestroke (fins), 85% effort, 1 min r esto 2 x 600m Sidestroke (fins), 70-80% effort, 4 min


OFF

WARM UP:o 300m kick, bottom arm out straight (no fins)o 300m Sidestroke, easy (no fins)MAIN SET:o 2 x 200m Sidestroke (fins), 85% effort, 2 min r esto 3 x 600m Sidestroke (fins), 70% effort, 2 min r estCOOL DOWN: 200m Sidestroke (No fins), easyTOTAL: 3000m

o Jump Rope for 6:00 mino 8 x 25 PUSH UPSo 5 x 30 SIT UPSo 2 x 12 PULL UPSo 4 x 15 SIDE BRIDGE


OFF o 5 x 20 TRICEP PUSH UPSo 2 x 12 PULL UPSo 2 x 15 FRONT LUNGESo 3 x 40 FLUTTER KICKS(4 CNT)o 3 x 10 REVERSE PULL UPSo 3 x 20 LEG LEVERSo 3 x 30 SCISSORS (4 CNT)o 2 x 15 SIDE BRIDGEo 4 x 15 BICYCLE ABS (4 CNT)o 3 x 15 DIPS

WARM UP:o 200m kick, bottom arm out straight (no f ins)o 100m Sidestroke, easy (no fins)MAIN SET:o 2 x 200m Sidestroke (fins), 85% effort, 2 min resto 2 x 600m Sidestroke (fins), 75% effort, 3 min r estCOOL DOWN: 100m Sidestroke (fins), easyTOTAL: 2000m

OFF

OFF OFF




OFF

o Stretcho Run 2 miles in 15:00o Stretch

o Run for 2:00 mino Stretcho Sprints 3 x 800yds at 3:20 min pace, 5 min


rest btwn runso Run for 2:00 mino Stretch

OFF

o Run for 2:00 mino Stretcho Sprints 4 x 200yds at 36 sec pace, 90 sec

rest btwn runso Run 1 mile at 7:30 min paceo Stretch

o AMo Bike or Elliptical for 30:00 mino Jump Rope for 8:00 mino Stretch

o PMo Stretcho Run for 20:00 mino Stretch

OFF

M O N D A Y

OFF OFF

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


WARM UP:o 200m kick, bottom arm out straight (no f ins)o 100m Sidestroke, easy (no fins)MAIN SET:o 2 x 200m Sidestroke (fins), 85% effort, 2 min r esto 3 x 600m Sidestroke (fins), 75% effort, 3 min r estCOOL DOWN: 100m Sidestroke (No fins), easyTOTAL: 2600m

o 3 x 35 PUSH UPSo 3 x 35 SIT UPSo 3 x 20 SQUATSo 2 x 9 CLOSE GRIP PULL UPSo 3 x 20 LEG LEVERSo 3 x 20 SIDE BRIDGEo 2 x 15 DIVEBOMBER PUSH UPSo 3 x 10 MTN CLIMBER PULL UPSo 2 x 15 BICYCLE ABS

OFF o 4 x 12 PULL UPSo 5 x 10 TRICEP PULL UPSo 3 x 50 FLUTTER KICKS(4 CNT)o 3 x 15 BACK EXTENSIONSo 3 x 15 FRONT LUNGESo 3 x 15 SIDE LUNGESo 3 x 50 SCISSORS (4 CNT)o 4 x 15 DIPS

WARM UP:o 300m kick, bottom arm out straight (no f ins)o 300m Sidestroke, easy (no fins)MAIN SET:o 2 x 200m Sidestroke (fins), 85% effort, 2 min resto 3 x 600m Sidestroke (fins), 70-80% effort, 3 min


OFF

OFF o 4 x 40 PUSH UPSo 2 x 12 PULL UPSo 3 x 20 SIDE BRIDGEo 2 x 20 BICYCLE ABSo 2 x 20 SCISSORS (4CNT)o 2 x 15 DIPSo 3 x 25 HEEL/TOE RAISESo 3 x 15 FLUTTER KICKSo 2 x 12 SINGLE LEG SQUATSo 2 x 10 REVERSE PULL UPS

[Optional SWIM]WARM UP:o 100m kick, bottom arm out straight (no f ins)o 100m Sidestroke, easy (fins)MAIN SET:o 2 x 200m Sidestroke (fins), 85% effort, 1 min r esto 1 x 600m Sidestroke (fins), 70-80% effort, 1 min

restCOOL DOWN: 200m Sidestroke (fins), easyTOTAL: 1400 m

o 7 x ROPE CLIMB

OFF OFF




o Stretcho Run 4 mile in 34:00 mino Stretch

o Stretcho Run for 16:00 mino Rower for 10:00 mino Stretch

OFF


o Run for 2:00 mino Stretcho Sprints 4 x 200yds at 36 sec pace, 90 sec



OFF

AMo Stretcho Jog 2 mileso Rower for 10:00 mino StretchPMo Stretcho Jog 2 mileso Stretch

M O N D A Y

OFF o 2 x 20 TRICEP PUSH UPSo 2 x 10 CLOSE GRIP PULL UPSo 2 x 50 SIT UPSo 2 x 20 DIVEBOMBER PUSH UPSo 2 x 15 PULL UPSo 2 x 25 SQUATSo 2 x 20 SIDE BRIDGEo 2 x 25 HEEL/TOE RAISES

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


WARM UP:o 200m kick, bottom arm out straight (no fins)o 100m Sidestroke, easy (no fins)MAIN SET:o 2 x 200m Sidestroke (fins), 85% effort, 1 min r esto 3 x 600m Sidestroke (No fins), 70-80% effort, 2


OFF

OFF o Jump Rope for 5:00 mino 8 x 25 PUSH UPSo 5 x 30 SIT UPSo 2 x 12 PULL UPSo 3 x 40 FLUTTER KICKS(4 CNT)o 3 x 40 LEG LEVERSo 3 x 15 BACK EXTENSIONS – Arm and Apposite Leg Alt.o 2 x 15 FRONT LUNGESo 3 x 30 SCISSORS (4 CNT)o 4 x 15 BICYCLE ABS (4 CNT)o 3 x 15 SIDE BRIDGEo 3 x 15 DIPSo Stretch

WARM UP:o 300m kick, bottom arm out straight (no f ins)o 300m Sidestroke, easy (no fins)MAIN SET:o 2 x 200m Sidestroke (fins), 85% effort, 1 min r esto 3 x 600m Sidestroke (fins), 70% effort, 3 min r estCOOL DOWN: 200m Sidestroke (fins), easyTOTAL: 3000m

OFF

OFF o 2 x 10 MTN CLIMBER PULL UPSo 2 x 15 SIDE BRIDGEo 3 x 15 DIVEBOMBER PUSH UPSo 3 x 10 REVERSE PULL UPSo 3 x 12 SINGLE LEG SQUATSo 3 x 12 SIDE LUNGES

[Optional SWIM]WARM UP:o 100m kick, bottom arm out straight (no f ins)o 100m Sidestroke, easy (no fins)MAIN SET:o 2 x 600m Sidestroke (fins), 70-80% effort, 30 sec


OFF





o Bike or Elliptical for 45:00 min

o Jog for 2:00 mino Stretcho Run 1 mile at 7:15 min pace, 5 min resto Run 1 mile at 7:40 min pace, 4 min resto Run 1 mile at 8:00 min paceo Stretch

OFF


o Stretcho Run 2 mileso Bike for 25:00 mino Rower for 25:00 mino Stretch

OFF

OFF

M O N D A Y

OFF o 3 x 35 SIT UPSo 3 x 8 REVERSE PULL UPSo 3 x 15 TRICEP PUSH UPSo 2 x 20 BICYCLE ABSo 2 x 15 DIVEBOMBER PUSH UPSo 2 x 8 CLOSE GRIP PULL UPSo 2 x 20 SIDE BRIDGE

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


OFF OFF

WARM UP:o 400m kick, bottom arm out straight (No fins)o 400m Sidestroke, easy (No fins)MAIN SET:o 3 x 200m Sidestroke (fins), 85% effort, 2 min r esto 2 x 700m Sidestroke (fins), 70% effort, 3 min r estCOOL DOWN: 200m Sidestroke (No fins), easyTOTAL: 3000m

o 3 x 35 PUSH UPSo 3 x 12 PULL UPSo 2 x 20 SCISSORS (4 CNT)o 2 x 20 LEG LEVERSo 3 x 30 SQUATSo 2 x 15 SIDE BRIDGEo 2 x 25 HEEL/TOE RAISES


OFF o 3 x 20 FLUTTER KICKS(4 CNT)o 3 x 30 LEG LEVERSo 3 x 15 BACK EXTENSIONS – Legso 2 x 15 SIDE LUNGESo 2 x 15 FRONT LUNGESo 3 x 30 SCISSORS (4 CNT)o 3 x 15 BICYCLE ABS (4 CNT)o 4 x 15 DIPS

WARM UP:o 300m kick, bottom arm out straight (No fins)o 200m Sidestroke, easy (fins)MAIN SET:o 2 x 700m Sidestroke (fins), 70% effort, 2 min resto 3 x 200m Sidestroke (fins), 85% effort, 1 min r estCOOL DOWN: 200m Sidestroke (No fins), easyTOTAL: 2700m

OFF

OFF OFF




o Run for 2:00 min, Stretcho Sprints

1 x 100yds at 16 sec pace, 45 sec rest1 x 200yds at 36 sec pace, 90 sec rest

1 x 400yds at 80 sec pace, 3 min rest1 x 800yds at 3:10 min pace, 5 min rest1 x 400yds at 85 sec pace, 3 min rest1 x 200yds at 38 sec pace, 90 sec rest1 x 100yds at 17 sec pace

o Stretch

o OFF

AMo Stretcho Run 3 miles at 8:00 min paceo StretchPMo Stretcho Run 3 miles at 8:20 min paceo stretch

o Stretcho Run 25 minuteso Stretch

o Run for 2:00 mino Stretcho Sprints 2 x 400m at 82 sec pace, 3 min

rest btwn runso Sprints 2 x 400m at 88 sec pace, 3 min

rest btwn runso Stretch

OFF

OFF

M O N D A Y


F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


WARM UP:o 200m kick, bottom arm out straight (No fins)o 200m Sidestroke, easy (No fins)MAIN SET:o 3 x 200m Sidestroke (fins), 85% effort, 2 min r esto 2 x 700m Sidestroke (fins), 70-80% effort, 2 min


OFF


WARM UP:o 400m kick, bottom arm out straight (No fins)o 400m Sidestroke, easy (No fins)MAIN SET:o 3 x 200m Sidestroke (No fins), 85% effort, 20

sec resto 2 x 700m Sidestroke (No fins), 70% effort, 30


OFF

OFF o 2 x 15 SINGLE LEG SQUATo 3 x 15 SIDE LUNGEo 2 x 20 BICYCLE ABSo 4 x 10 DIPSo 2 x 25 HEEL/TOE RAISESo 4 x 10 PULL UPS

[Optional SWIM]WARM UP:o 100m kick, bottom arm out straight (No fins)o 100m Sidestroke, easy (No fins)MAIN SET:o 2 x 700m Sidestroke (fins), 70-80% effort, 30 sec


OFF

OFF OFF




o Jog for 2:00 mino Stretcho Run 3 miles at 8:00 min pace, 5 min resto Run 1 mile at 8:30 min paceo Stretch

o Bike for 30:00 mino Rower for 10:00 min

o Elliptical or Bike for 30:00 min

AMo Stretcho Run 2 miles at 15:00 min pace, 5 min resto Run 2 miles at 16:00 min paceo StretchPMo Bike for 30:00 min

OFF


o Stretcho Run 3 mileso Stretch

M O N D A Y

OFF o 3 x 25 TRICEP PULL UPSo 2 x 50 SIT UPSo 2 x 12 PULL UPSo 2 x 20 DIVEBOMBER PUSH UPSo

3 x 30 FLUTTER KICKS(4 CNT)o 3 x 30 LEG LEVERSo 3 x 25 BACK EXTENSIONS - Armso 3 x 30 SCISSORS (4 CNT)o 4 x 15 BICYCLE ABS (4 CNT)o 7 x 15 DIPS

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


WARM UP:o 200m kick, bottom arm out straight (No fins)o 100m Sidestroke, easy (No fins)MAIN SET:o 2 x 200m Sidestroke (No fins), 85% effort, 1 min


restCOOL DOWN: 100 m Sidestroke (fins), easyTOTAL : 2200 m

OFF




o 5 x 25 PUSH UPSo 5 x 30 SIT UPSo 4 x 12 PULL UPSo 3 x 15 BACK EXTENSIONSo 1 x 10 CLOSE GRIP PULL UPSo 3 x 15 DIPSo 3 x 20 SIDE BRIDGEo 3 x 25 HEEL/TOE RAISES

OFF OFF

WARM UP:o 400m kick, bottom arm out straight (No fins)o 400m Sidestroke, easy (fins)MAIN SET:o 3 x 200m Sidestroke (fins), 85% effort, 1 min r esto 2 x 700m Sidestroke (fins), 70% effort, 2 min r estCOOL DOWN: 200 m Sidestroke (No fins), easyTOTAL: 3000 m

o 4 x 12 PULL UPSo 2 x 15 DIVEBOMBER PUSH UPSo 2 x 10 MTN CLIMBER PULL UPSo 2 x 15 FRONT LUNGESo 2 x 15 SIDE LUNGESo 4 x 15 BICYCLE ABS (4 CNT)o 2 x 25 SQUATSo 5 x 15 DIPS

OFF OFF

OFF OFF





AMo Stretcho Jog for 20:00 mino StretchPMo Stretcho Jog for 20:00 mino Stretch

OFF

o Run for 2:00 mino Stretcho Sprints 3 x 400yds at 86 sec pace, 3:30

min rest btwn runso Sprints 3 x 200yds at 38 sec pace, 2 min




OFF

M O N D A Y

OFF o 2 x 45 PUSH UPSo 2 x 60 SIT UPSo 3 x 12 PULL UPSo 3 x 40 FLUTTER KICKS(4 CNT)o 3 x 20 LEG LEVERSo 3 x 15 BACK EXTENSIONS - Legso 3 x 20 SQUATSo 3 x 30 SCISSORS (4 CNT)o 3 x 15 BICYCLE ABS (4 CNT)o 2 x 12 REVERSE PULL UPSo 2 x 15 DIPSo 3 x 25 HEEL/TOE RAISES

F R I D A Y

S A T U R D A Y

S U N D A Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y



fins)o 200m Sidestroke, easy (no fins)MAIN SET:o 1 x 1500m Sidestroke (fins), 70-80% effortCOOL DOWN: 100m Sidestroke (No fins),easyTOTAL: 2000m

OFF

OFF o 8 x 25 PUSH UPSo 5 x 30 SIT UPSo 4 x 12 PULL UPSo 3 x 20 SIDE BRIDGEo 3 x 15 SINGLE LEG SQUATSo 2 x 20 FRONT LUNGESo 2 x 20 SIDE LUNGES



fins)o 300m Sidestroke, easy (no fins)MAIN SET:o 1 x 2000m Sidestroke (fins), 70-80% effortCOOL DOWN: 200m Sidestroke (No fins),easyTOTAL: 2800m

o 4 x 10 DIVEBOMBER PUSH UPSo 2 x 20 LEG LEVERSo 4 x 8 MTN CLIMBER PULL UPSo 4 x 15 SCISSORSo 4 x 15 FLUTTER KICKSo 3 x 25 SQUATSo 3 x 15 TRICEP PULL UPSo 3 x 20 SIDE BRIDGEo 3 x 6 CLOSE GRIP PULL UPSo 3 x 15 DIPS

OFF OFF

OFF OFF




o Run for 2:00 mino Stretcho Run 1 ½ miles at 11:15 min pace, 8 min

resto Run 1 ½ miles at 11:45 min pace, 6 min

resto Run 1 ½ miles at 12:30 min paceo Stretch



AMo Bike or Elliptical for 40:00 mino Rower for 10:00 min


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M O N D A Y

OFF o 2 x 45 PUSH UPSo 3 x 50 SIT UPSo 3 x 15 PULL UPSo 3 x 15 BACK EXTENSIONS - Arms

F R I D A Y

S A T U R D A Y

Y

T H U

R S D A Y

T U E S D A Y

W E D N E S D A Y


WARM UP:o 300m kick, bottom arm out st raight (no

fins)o 300m Sidestroke, easy (no fins)MAIN SET:o 1 x 1800m Sidestroke (fins), 70% effortCOOL DOWN: 100m Sidestroke (No fins),easyTOTAL: 2500m

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OFF o 3 x 50 FLUTTER KICKS(4 CNT)o 3 x 20 TRICEP PUSH UPSo 3 x 40 LEG LEVERSo 3 x 10 REVERSE PULL UPSo 2 x 15 SINGLE LEG SQUATSo 3 x 20 SIDE BRIDGEo 3 x 20 SCISSORS (4 CNT)o 4 x 15 BICYCLE ABS (4 CNT)o 4 x 12 DIPSo 2 x 8 CLOSE GRIP PULL UPS

PMWARM UP:o 200m kick, bottom arm out straight (no fins)o 200m Sidestroke, easy (no fins)MAIN SET:o 1 x 2200m Sidestroke (fins), 70-80% effortCOOL DOWN: 200m Sidestroke (No fins), easyTOTAL: 2800m

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OFF o 3 x 30 PUSH UPSo 3 x 50 SIT UPSo 3 x 15 PULL UPSo 3 x 20 SIDE BRIDGEo 7 x ROPE CLIMBS


fins)o 100m Sidestroke, easy (no fins)MAIN SET:o 1 x 1600m Sidestroke (fins), 70-80% effortCOOL DOWN: 200m Sidestroke (No fins),

easyTOTAL: 2000m

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