- Time: 30m
- Easy bike ride around the neighborhood or trails.
- Time: 12m
- Distance: 400.00 yards
- This workout you are doing 300 yards/meters as freestyle and you are eliminating some rest breaks.
- 1x25 easy stroke with 30" rest
- 1x25 freestyle with 30" rest
- 1x50 freestyle WITH NO REST BREAKS going straight into:
- 1x25 easy stroke with 30" rest
- 1x25 freestyle with 30" rest
- 1x50 freestyle WITH NO REST BREAKS going straight into:
- 1x25 easy stroke with 30" rest
- 1x25 freestyle with 30" rest
- 1x50 freestyle WITH NO REST BREAKS going straight into:
- 1x25 easy stroke with 30" rest
- 1x75 freestyle - continuous 3 laps - YOU CAN DO IT!
Day 12
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN