I train five days a week, taking Wednesdays and Sundays as either active rest or off days. I start each of my workouts with dynamic flexibility training. This involves a series of jumps, skips, and high kicks designed to raise my core temperature and head off injury. It also gets my muscles nicely warmed up and stretched, ready for my more serious workout.
After that I stretch for 15 minutes. Stretching is one of the most important aspects of working out, obviously, so that you do not get injured. I then do weight training followed by a different type of cardio workout each day. I spend the off-season in San Diego. There are great geological formations in the hill country for me to just go out and run.
You can read my full post for FitnessRX magazine here