CROSS-TRAINING: DUAL MODE SPEED WORKOUT

Speed is the theme of this workout; both running and swimming. The distance for both modes is twenty-five meters. Being that speed is the goal, ensure that you rest amply between sets to conduct each set at or near maximum speed.

EXERCISE	SETS	REPETITIONS
Partial lunge with twist - Hip thrust - Push-up - Bird dog - Air squat - High knees - Standing quad stretch - High knees - Standing glutes stretch - Donkey kick - Butt kick	1	6
Walk	1	5 minutes
Wind sprints	10	25 meters
Swim	8	25 meters
Stretch: Calf - Hurdler - Quad - Groin - Lower back - Triceps - Delts	1	20 seconds

FULL ARTICLE

https://caloriebee.com/workout-routines/STRENGTH-CONDITIONING-Exercise-Plan-for-31-July-6-August

CROSS-TRAINING SPEED WORKOUT

Speed Is the theme of this workout; both running and swimming. The distance for both modes Is twenty-five meters. Being that speed is the goal, ensure that you rest amply between sets to conduct each set at or near maximum speed.

FULL SPEED WORKOUT + WEEKLY STRENGTH & CONDITIONING PLAN

SWIM-CALISTHENICS INTERVALS

The daily workout focused on swim and water survival events. The training session included eight rounds of swim-calisthenics intervals. These intervals were meant to be intense using maximal effort on both the swim and calisthenics exercises with each round to be completed as quickly as possible. The work/rest was 1:2; if it takes one minute to complete the round, rest two minutes then repeat. While treading water, strive to conserve energy using the minimum effort required.

WORKOUT PLAN including exercises, sets and repetitions