• Week 1
    Print Week

    • Day 1

    BIKE
      SWIM
      • Time: 12m
      • Distance: 400.00 yards
      • The premise of the next several week are to incorporate freestyle into your swimming set. You will start by primarily using the breaststroke and the backstroke as your 'easy' stroke/can do-all-day' stroke.
      • You will gradually add-in 25's of freestyle and taking away 25's of your 'rest' stroke. At the end of the plan, you will be doing 400 yards/meters of straight freestyle. We will also work on taking shorter and shorter rest breaks after every 25 yard or meters (typical length of pool).
      • This workout I want you to do 75 yards/meters of your 'easy' stroke with 30 seconds of rest between 25's. (3x25 with 30 seconds rest between)
      • Then do 25 of freestyle taking 60 seconds of rest (1x25 with 60 seconds rest after)
      • Do another 75 of your 'easy' stroke with 30 seconds of rest between 25's. (3x25 with 30 seconds rest between)
      • Then do 25 of freestyle taking 60 seconds of rest (1x25 with 60 seconds rest after)
      • Repeat this two more times.
      • Knowing that seconds = " and minutes = ' we can then rewrite this workout as:
      • 3x25 easy stroke with 30" rest between
      • 1x25 freestyle with 60" rest after
      • 3x25 easy stroke with 30" rest between
      • 1x25 freestyle with 60" rest after
      • 3x25 easy stroke with 30" rest between
      • 1x25 freestyle with 60" rest after
      • 3x25 easy stroke with 30" rest between
      • 1x25 freestyle with 60" rest after
      RUN

        Day 2

        BIKE
          SWIM
            RUN
            • Time: 04m
            • You will be doing a combination of walk-run and increasing your runs to 16 minutes running and 14 minutes walking by the end of the plan - plenty of running for that mini or super sprint race.
            • So for this workout you will be walking for 5 minutes, running for 1 minute, walking for 5 minutes, running for 1 minute - repeat this two more times and finishing up with 6 minutes of walking. This can be represented as:
            • 5' walking
            • 1' run
            • 5' walking
            • 1' run
            • 5' walking
            • 1' run
            • 5' walking
            • 1' run
            • 6' walking
            • *Note, any of the runs in this plan will be EASY runs. NOT fast and NOT sprinting. Go as fast as you can while still maintaining a conversational pace.
            Sports
            • Sport
              Time
            • Walking
              26m

            Day 3

            BIKE
            • Time: 15m
            • Easy bike ride around the neighborhood or trails.
            SWIM
            • Time: 12m
            • Distance: 400.00 yards
            • This workout is a total of 150 yards/meters of freestyle as the following. It looks long and complicated, but you are repeating the same thing and we want to keep the freestyle lengths as far apart from each other as we can to give you more active recovery (the easy stroke). We finish off with 100 yards/meters of straight recovery stroke with no breaks.
            • 2x25 easy stroke with 30" rest between intervals
            • 1x25 freestyle with 60" rest after
            • 2x25 easy stroke with 30" rest between intervals
            • 1x25 freestyle with 60" rest after
            • 2x25 easy stroke with 30" rest between intervals
            • 1x25 freestyle with 60" rest after
            • 2x25 easy stroke with 30" rest between intervals
            • 1x25 freestyle with 60" rest after
            • 100 easy stroke to finish off. Try to do this continuous with no breaks.
            RUN
              Sports
              • Sport
                Time
              • Walking
                30m
              Comments and Definitions

              This is an easy walk around the neighborhood or trails.

              Day 4

              BIKE
                SWIM
                  RUN
                  • Time: 04m
                  • 5' walking
                  • 1' run
                  • 5' walking
                  • 1' run
                  • 5' walking
                  • 1' run
                  • 5' walking
                  • 1' run
                  • 6' walking
                  Sports
                  • Sport
                    Time
                  • Walking
                    26m

                  Day 5

                  BIKE
                  • Time: 15m
                  • Easy bike ride around the neighborhood or trails.
                  SWIM
                  • Time: 12m
                  • Distance: 400.00 yards
                  • This workout you are doing 200 yards/meters as freestyle. Essentially it's 25 freestyle, 25 easy stroke as:
                  • 1x25 easy stroke with 30" rest
                  • 1x25 freestyle with 60" rest
                  • Repeat this 7 more times for a total of 8.
                  RUN

                    Day 6

                    BIKE
                      Comments and Definitions

                      This is your off day or switch with the next walk workout .

                      SWIM
                        RUN

                          Day 7

                          BIKE
                            SWIM
                              RUN
                              • Time: 06m
                              • This workout will have you running for six minutes.
                              • 4' walking
                              • 1' run
                              • 4' walking
                              • 1' run
                              • 4' walking
                              • 1' run
                              • 4' walking
                              • 1' run
                              • 4' walking
                              • 1' run
                              • 4' walking
                              • 1' run
                              Sports
                              • Sport
                                Time
                              • Walking
                                24m
                              Comments and Definitions

                              Now would be a good time to go to a running-specific shoe shop and get fitted with a pair of running shoes. Don't go too cheap as this will help prevent injury as you increase in distance.