Workout #1 - Aerobic Developement

Swimming 

• Week 1:  1 Lap, rest, repeat for 20 minutes
• Week 2: 2 Lap, rest, repeat for 25 minutes
• Week 3: 3 Lap, rest, repeat for 30 minutes
• Week 4: 4 Lap, rest, repeat for 40 minutes

*Keep a record of total distance covered during your workouts.

Workout #2 - Improve Work Capacity

 Never Ending Rope Pulls - 100' rope, 2" thick

• Week 1:  1/4 mile pull (13 lengths of 100' rope)
• Week 2:  1/2 mile pull (26 lengths of 100' rope)
• Week 3:  3/4 mile pull (39 lengths of 100' rope)
• Week 4:  1 mile pull (53 lengths of 100' rope)

*You can pull over your shoulder, to the side, out front....seated, kneeling, lying down, on your side, half kneeling, staggered stance, standing, etc. Mix it up and keep working until the job is complete!

Workout #3 - Strength Endurance - Complexes - Circuits

Sandbag Complex - 12 reps of each drill, 202 tempo (controlled), no rest between movements.  Rest 2-3 minutes between sets and perform 3-5 rounds.

1a. Max Lunge
1b. Cross Body Pulls
1c. Zercher Squat
1d. Kneeling Arch Press
1e. rest 2-3 minutes, repeat.