- Time: 12m
- Distance: 400.00 yards
- 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!
- Time: 12m
- You are increasing your runs to 12 minutes this week.
- 3' walking followed by:
- 1' walking, 1' run repeating 11 times for a total of 12
- Finish with 3' walking for a total of 30 minutes.
- SportTime
- Walking18m
- Time: 30m
- Easy bike ride around the neighborhood or trails.
- Time: 12m
- Distance: 400.00 yards
- 350 yards/meters as freestyle.
- 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
- 1x25 easy stroke with 30" rest
- Finish with 1x50 freestyle
- Time: 12m
- 3' walking followed by:
- 1' walking, 1' run repeating 11 times for a total of 12
- Finish with 3' walking for a total of 30 minutes.
- SportTime
- Walking18m
- Time: 30m
- Easy bike ride around the neighborhood or trails.
- Time: 12m
- Distance: 400.00 yards
- This workout you are doing 400 yards as freestyle!!!
- 1x25 freestyle with 30" rest
- 1x50 freestyle with 30" rest
- Repeat 5 times.
- Finish with 25 yards freestyle.
- Time: 14m
- You are increasing your runs to 14 minutes while also increasing your one minute runs to two minutes.
- Start walking for 4 minutes then
- 1' walking then 2' run repeating 6 times for a total of 7
- Finish with 5' walking for a total of 30 minutes.
- SportTime
- Walking16m
Day 15
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 16
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 17
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 18
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 19
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 20
![](/img/tot02.png)
BIKE
Comments and Definitions
This is your off day or switch with the next run/walk workout.
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 21
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports