• Week 1
    Print Week

    • Day 15

    BIKE
      SWIM
      • 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!
      RUN

        Day 16

        BIKE
          SWIM
            RUN
            • 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.
            Sports
            • Sport
              Time
            • Walking
              18m

            Day 17

            BIKE
            • Time: 30m
            • Easy bike ride around the neighborhood or trails.
            SWIM
            • 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
            RUN

              Day 18

              BIKE
                SWIM
                  RUN
                  • 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.
                  Sports
                  • Sport
                    Time
                  • Walking
                    18m

                  Day 19

                  BIKE
                  • Time: 30m
                  • Easy bike ride around the neighborhood or trails.
                  SWIM
                  • 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.
                  RUN

                    Day 20

                    BIKE
                      Comments and Definitions

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

                      SWIM
                        RUN

                          Day 21

                          BIKE
                            SWIM
                              RUN
                              • 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.
                              Sports
                              • Sport
                                Time
                              • Walking
                                16m