Swim #1: 200 warmup, 5x200
Swim #2: 2x750 continuous
Bike #1: 1 hr
Bike #2: 1 hr
Run Int: warmup, 2x800m, cooldown
Run LSD: 8K
S&C #1: Strict Press, Hollow Hold. For 12 mins: 1 dumbbell hurdle, 1 pushup, 2 hurdles, 2 pushups...
S&C #2: Pullups. Dumbbell Snatch. 10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups
What I did:
ReplyDeleteMon - Rest
Tues - Spin 40 min
Wed - Rest
Thurs - Run Int & pullups
Fri - S&C #2 (3 pullups, 30lb DB)
Sat - Bike #2 (24K)
Sun - Swim 1200m + 100 kick