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Fitness Programme any good?

I am a member of the outside world also known as a 'civy scumbags'. I have decided to get fit and it seems that this is by far the best place to get advice. So here goes nothing. I am 30 this year, have done no exercise for 3 years but used to swim for my county and run 10+ miles per week.

I have studied this forum for a while and devised the following programme and would really appreciate to hear what others think:

Sun am: rest
Sun pm: long run

Mon am: speed swim 45 mins
Mon pm: weights - upper body

Tue am: rest
Tue pm: run - fartlek

Wed am: distance swim 45 mins
Wed pm: circuits

Thur am: rest
Thur pm: run - 3 mile, best effort

Fri am: relaxing swim 45 mins
Fri pm: weights - lower body

Sat am & pm: rest

Many thanks
Looks very organised structured and positive.

but very full on if you are coming back after 3 years!

I think you'll be exhausted by the end of the first week the second will feel really difficult and you'll get ill or give up by the third!

build up more slowly and you'll see results faster due to less injuries.

Just my opinion, but everyine is individual.

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