Phase Two Week Four
Alpha
Swim Session
-Kick Board Swim 5x75m
*Rest 1:1
Between Swim & Run
-150 Pull-Ups
-300 Push-Ups
-420 Air Squats
-800 Flutters
Run Session
Pre-Run: 3 Rounds
-0:30 Rebound
-10m SLDL+Alt Kick+Lunge
-10m Dynamic Lunge
Pail/Rail
Work: Run 4.5 Miles
Delta
Run Session
Pre-Run: 3 Rounds
-0:30 Rebound
-10m SLDL+Alt Kick+Lunge
-10m Dynamic Lunge
Pail/Rail
Work: Run 3.6 Miles
-Post Run-
-95 Pull-Ups
-225 Push-Ups
-315 Air Squats
-600 Flutters
Charli
Run Session
Pre-Run: 3 Rounds
-0:30 Rebound
-10m SLDL+Alt Kick+Lunge
-10m Dynamic Lunge
Pail/Rail
Work: Run 2.25 Miles
-Post Run-
-75 Pull-Ups
-150 Push-Ups
-210 Air Squats
-400 Flutters