I'm beginning to train pretty hard not necessarily fat loss but for my cardiovascular endurance. What is more effective? Running/Swimming for long periods of time (30 - 45 min) or alternating short sprints and short rests.

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Deadlift - 405X1
Squat - 325X1
Bench - 225X1

Golf Tee - Anyone who can bench more than they can squat and/or deadlift.