16
تیر

برنامه روزانه(دوشنبه)

 

Running
3 sets
no time cap
Push as you can

800 m run
2 minutes walk
400 m run
2 minutes walk

Swimming

200 m Warm-up
1 to 2 min rest between each round

3 x 25 m
3 x 50 m
3 X 75 m
3 x 100 m

200 m cool down