2011
Swim: 1000 M any stroke 2X 500 M alt strokes (free and CSS) 4X200 M alt strokes 6X100 M alt Strokes (make these all out efforts) Use fins for this workout (if available) – the interval will be 20 min for the 1000, 9 min for the 500 s, 4 min for the 200s, and […]
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10 rounds : 50 M Bear Crawl 12 Burpees 50 M Bear Crawl 12 Burpees
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Run : 4 miles (in soft sand if you have access) Then : 20 min AMRAP: 10 pull ups 15 burpees 20 air squats
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LSD Run Take today at a somewhat relaxed pace but shoot for somewhere between 8-10 miles
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Run Swim Run Run: 1 Mile Swim: 2 Miles (with fins if you have them Run: 3 Miles
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5 Rounds: 20 Burpees 400 Meter Run 20 Squat Jumps 400 Meter Run
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2 Mile Run 2 Rounds: 100 pull ups 100 situps 100 pushups 100 squats 2 mile run
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Swim/ Run Run : 10 K at moderate pace then transition ASAP to your swim gear (with or without fins your choice) Swim: 2500 M swim (CSS or Freestyle)
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1 Mile Run 50 bodyblasters (burpee – pull up- knees to elbow) 75 Situps 2 mile Run 100 pushups 125 squats 3 mile run
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