Posts by Category

Sherman’s March

Swim: Intervals: 500 warm up (any stroke) 5 X 200 (4:00 min interval) 10X100 ( 2:00 min interval) 20X50 (1 :00 min interval) Notes: Adjust the intervals accordingly, fins are optional

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Armistice

Modified PST: Swim 1000 meters – aim for 20 min or below rest 10 min Max Pull ups rest 2 min Max Push ups in 3 min 2 min rest Max Sit ups in 3 min 2 min rest Run 3 miles – shoot for anywhere between 18-20 min (fast is of course better) Notes: […]

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Semper Fi

Swim: Swim 3000 meters BUT after each 100 meter swim: get out of the pool and do 25 push ups and 25 air squats [as usual fins are optional and the stroke conducted is at your discretion, bonus if you do it doing butterfly 🙂   ]

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Captain Sijan

Running Intervals : 4 X 1 mile (all out efforts with 3 min rest in between each mile) after 5 – 10 min: Perform: 100 pull ups 100 push ups 100 sit ups 100 squats (if you feel like going for more of a METCON type of workout feel free to break these up into […]

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Coronel

Swim: 1000 M any stroke 2X 500 M alt strokes (free and CSS) 4X200 M alt strokes 6X100 M alt Strokes (make these all out efforts) Use fins for this workout (if available) – the interval will be 20 min for the 1000, 9 min for the 500 s, 4 min for the 200s, and […]

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