- Monday- Gym (hypertrophy session 1)
- Tuesday- Swim (warm up 100, drill 150, swim 350, cool down 100) & Run (20minutes)
- Wednesday- Gym (hypertrophy session 2)
- Thursday- Run (20 minutes)
- Friday- Cycle ( 35mins)
- Saturday- Bike (20mins) & swim (warm up 100, drill 100, swim 200, cool down 100)
- Sunday- Gym (hypertrophy session 3)
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