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light run w/ 1 min. moderate run
R3 30 minutes --- Moderate Run
Exercise # Time Sets Type
B1 10 minutes --- Light cycling
B2 20 minutes --- Intervals ? alternating 1 min. light cycling w/ 1 min. moderate cycling
B3 30 minutes --- Moderate cycling
Exercise # Time Sets Type
S1 10 minutes --- Breast stroke, butterfly, back stroke, freestyle
S2 20 minutes --- Breast stroke, butterfly, back stroke, freestyle
S3 30 minutes --- Breast stroke, butterfly, back stroke, freestyle
L1: 30-45 minutes of any exercise above at intervals (1 min. light/1 min. moderate). If swimming, do 1 lap light/1 lap moderate intervals...
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