Sunday - Long Run (12 miles) or Long Bike Ride (25 miles)
Monday - Cardio training stationary bike (30 minutes) followed by core and strength exercises (30 minutes) Tuesday - Stroke and Stride (Swimming for 80 laps on a 25 meters pool) & running 3.1 miles Wednesday - Rowing for 30 minutes and strength training (30 minutes) Thursday - HIIT/Running intervals (400 meters) - 16 repetitions rest of 1 minute between reps Friday - Spinning for 30 minutes (with resistance) and reactive/plyometrics training for 30 minutes Saturday - Swim for 1500 meters
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Protein for athletes
RIPPED workout
Resistance/Intervals/Power/Plyometrics/ Endurance/Diet |