run 9 min walk 1 min, make your run pace slower than normal...Stay in zone.....
Warm up 10 min then cool down Spin easy for 20
warm-up swim 100, kick 100, pull 100 swim 6x25 fast :all with 30 sec rest 4x50 moderate 2x100 easy 200 fast 2x100 easy 4x50 moderate 6x25 fast cool down 100
stay in your zone
Begin with feet wider than shoulder width apart and hold both hands to the sides. Slowly squat down to 90 degrees and return to the start position. Repeat as desired.