RUN, SWIM, RUN...

Running and swimming for the week.

Monday is a swim, Tuesday is a run, Wednesday is a swim, Thursday is a run and Friday is a swim. Make sure you also do your regular P.T. before you do your cardio.

Swim workouts

400 meter warm up 2:00 rest
50 meter @ 75% with 20 second rest
100 meter @ 75% with 30 second rest
200 meter @ 75% with 40 second rest
100 meter @ 75% with 30 second rest
50 meter @ 75% with 2:00 rest
200 meter cool down.
1100 meters total

Run 2 miles @ 7:30 pace

400 meter warm up 2:00 rest
50 meter @ 75% with 20 second rest
100 meter @ 75% with 30 second rest
200 meter @ 75% with 40 second rest
100 meter @ 75% with 30 second rest
50 meter @ 75% with 2:00 rest
200 meter cool down.

Run 3 miles @ 7:30 pace

200 warm up with 2:00 rest
50 meter sprint @ 85 to 90% 30 second rest
100 meter sprint @ 85% with 40 second rest
200 meter @ 60% with 1:00 rest
100 meter sprint @ 85% with 30 second rest
50 meter sprint @ 85% with 20 second rest
50 meter sprint @ 90% with 20 second rest
50 meter sprint @ 100%
100 meter cool down
1000 meters total.