Daily Workout:

60 Min Swim, Run, Bike, or Row Steady State

OR

60 Min with interval work

10 min Warm Up @ easy pace

Then:

100 Meters Sprint

30 seconds rest or moving at easy pace to catch breath. If you are swimming, rest and catch your breath.  If you are running, rowing or on a bike, keep moving but slowly to catch your breath.

Do this 10 sets

Then:

20 Min Steady state @ 75% MHR or around 7 RPE

Then:

10 Min cool down @ easy pace