04

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

2024
SATURDAY

1 2 3 4 5 6
Interval run; 5-min Swimming; strength workout Interval run; 5-min Swimming; 30-min
light warm up, 30 warmup 1 lap, no equipment, 20- light warm up, 30 warmup 1 lap, benchmark
sec 75%, 30 sec workout 5 laps 30 min + balance sec 75%, 3x workout 5 laps workout
jog, 3x board

7 8 9 10 11 12 13
Interval run; 5-min Swimming; strength workout Interval run; 5-min Swimming; 30-min
light warm up, 30 warmup 1 lap, no equipment, 20- light warm up, 30 warmup 1 lap, benchmark
sec 75%, 4x workout 6 laps 30 min + balance sec 75%, 4x workout 6 laps workout
board

14 15 16 17 18 19 20
Interval run; 5-min Swimming; strength workout Interval run; 5-min Swimming; 30-min
light warm up, 30 warmup 1 lap, no equipment, 20- light warm up, 30 warmup 1 lap, benchmark
sec 75%, 5x workout 7 laps 30 min + balance sec 75%, 5x workout 7 laps workout
board

21 22 23 24 25 26 27
Interval run; 5-min Swimming; strength workout Interval run; 5-min Swimming; 30-min
light warm up, 30 warmup 1 lap, no equipment, 20- light warm up, 30 warmup 1 lap, benchmark
sec 75%, 6x workout 8 laps 30 min + balance sec 75%, 6x workout 8 laps workout
board

28 29 30
Interval run; 5-min Swimming;
light warm up, 30 warmup 1 lap,
sec 75%, 6x workout 9 laps

SUBSTITUTES NOTE
10,000 steps
Yoga/stretching
Rope jumping 30-45-60-45-30