• Week 1
    Print Week

    • Day 22

    BIKE
      SWIM
      • Time: 12m
      • Distance: 400.00 yards
      • This week you will begin to incorporate freestyle into your swimming set. You are also going to eliminate the 'sidestroke' as your 'easy' stroke as it's not a symmetric stroke at all. This leaves the breaststroke and the backstroke as your 'rest' stroke/can do-all-day' stroke.
      • The premise of the next several weeks of swimming will be to 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. You 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 is 150 yards/meters of your 'easy' stroke with 30 seconds of rest between 25's. (6x25 with 30 seconds rest between)
      • Then do 25 of freestyle taking 60 seconds of rest (1x25 with 60 seconds rest after)
      • Do another 150 of your 'easy' stroke with 30 seconds of rest between 25's. (6x25 with 30 seconds rest between)
      • Then do 25 of freestyle taking 60 seconds of rest (1x25 with 60 seconds rest after)
      • Finish off with 50 of your easy stroke (2x25 with 30 seconds rest between)
      • Knowing that seconds = " and minutes = ' we can then rewrite this workout as:
      • 6x25 easy stroke with 30" rest between intervals
      • 1x25 freestyle with 60" rest after
      • 6x25 easy stroke with 30" rest between intervals
      • 1x25 freestyle with 60" rest after
      • 2x25 easy stroke with 30" rest between intervals
      • This is how we will represent workouts in the future.
      RUN

        Day 23

        BIKE
          SWIM
            RUN
            • Time: 02m
            • You will be starting running this week adding on 2 minutes to our runs, each week. Your total walk/run workout will be 30 minutes from now until the end of the plan. You will be increasing our 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 10 minutes, running for 1 minute, walking for 10 minutes, running for 1 minute and finishing up with 8 minutes of walking. This can be represented as:
            • 10' walking
            • 1' run
            • 10' walking
            • 1' run
            • 8' walking
            • *Note, any of the runs in this plan will be EASY runs. NOT fast and NOT sprinting. Go as fast as you can and still maintain a conversational pace.
            Sports
            • Sport
              Time
            • Walking
              28m

            Day 24

            BIKE
            • Time: 25m
            • Easy bike ride around the neighborhood or trails.
            SWIM
            • Time: 12m
            • Distance: 400.00 yards
            • 6x25 easy stroke with 30" rest between intervals
            • 1x25 freestyle with 60" rest after
            • 6x25 easy stroke with 30" rest between intervals
            • 1x25 freestyle with 60" rest after
            • 2x25 easy stroke with 30" rest between intervals
            RUN

              Day 25

              BIKE
                SWIM
                  RUN
                  • Time: 02m
                  • 10' walking
                  • 1' run
                  • 10' walking
                  • 1' run
                  • 8' walking
                  Sports
                  • Sport
                    Time
                  • Walking
                    28m

                  Day 26

                  BIKE
                  • Time: 25m
                  • Easy bike ride around the neighborhood or trails.
                  SWIM
                  • Time: 12m
                  • Distance: 400.00 yards
                  • 6x25 easy stroke with 30" rest between intervals
                  • 1x25 freestyle with 60" rest after
                  • 6x25 easy stroke with 30" rest between intervals
                  • 1x25 freestyle with 60" rest after
                  • 2x25 easy stroke with 30" rest between intervals
                  RUN

                    Day 27

                    BIKE
                      Comments and Definitions

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

                      SWIM
                        RUN

                          Day 28

                          BIKE
                            SWIM
                              RUN
                              • Time: 02m
                              • 10' walking
                              • 1' run
                              • 10' walking
                              • 1' run
                              • 8' walking
                              Sports
                              • Sport
                                Time
                              • Walking
                                28m