Suggestions for my Training program?

[GEM_69]

This is my Training program. I know there is alot of cardio but for what I'm training for it is required. This is what i'm currently doing, and I would assume the thing that will change is the weight when I go on my first cycle. I alternate through lifting and cross fit. I would appreciate if someone could look at it and tell me if it is good enough. Like I said keep in mind that I am training for something specific so I can take suggestion as far as weight lifting but the cross fit/ swim and cardio are taliored to what I need.

Cross fit Week

Mon- Push up workout (300-incline, 300- regular fist) 100 burpees for time

Tue- Log PT (50 up and over/2 minutes break/Extended arm 2:00) X 6 (20 curls/10 presses) X4

Wed- Back/ Abs

Thu-Rest

Fri- Legs (4 count flutter kicks- 100) X3 (100 air squats)(50 weighted 40lbs lunges)X2/ Abs

Sat- Rest

Sun- Rest

Lifting Week

Mon- Chest
Tue- Shoulders/Bi/Tri
Wed-Back/Abs
Thu-Rest
Fri-Legs/ Abs
Sat- Rest
Sun- Rest



Swim and Cardio program

Swimming program
Mon- 500 meter (fins)/ 500 meter for time/ 500 meter split- breast, free, Side
Tue-500 meter split- side (sprints)/500 meter slow
Wed-1 mile (fins)/ 1 mile without
Thu-Rest
Fri-500 meter self paced
Sat- Rest
Sun- Rest

Running Program
Mon- 4 mile for time (less than 32 min)
Tue- 3 miles split interval (6 ¼ mile sprint, 2 ½ mile sprint) – (1-2 min rest in between)
Wed- 6- 9 mile run slow paced
Thu- 6 ¼ mile sprints
Fri- 1 ½ mile for time
Sat- Rest
Sun- Rest