Interval Training 25 minutes

Most time effective training tool to improve cardio vascular improvements and burning fat.

Load bearing- Sprint Training. 25 minutes Total

2 x 400m warm up jog @ 50%

8 x 30 second sprint 100% 60 second slow( jog) x 8

2 x warm down laps (jog)

Stretch

Hip flexor and hamstrings.

Non Load bearing- Swimming Training. 25 minutes Total

(based on 25 metre pool)

10 x warm up laps @60% freestyle

5x sprint 50 metre (2 laps)@ 100% rest 30 second between every 2 laps sprints.

10 x 25m laps @ 60%

Stretch

Triceps and shoulders.

Train hard! Rest and grow!