• Week 1
    Print Week

    • Day 22

    BIKE
      SWIM
      • Time: 12m
      • Distance: 400.00 yards
      • 1x25 freestyle with 30" rest
      • 1x50 freestyle with 30" rest
      • Repeat 5 times.
      • Finish with 25 yards freestyle.
      RUN

        Day 23

        BIKE
          SWIM
            RUN
            • Time: 16m
            • You are increasing your runs to 16 minutes.
            • Start walking for 3 minutes then
            • 1' walking then 2' run repeating 7 times for a total of 8
            • Finish with 3' walking for a total of 30 minutes.
            • Congratulations! This is a milestone as you are running the max of the plan. Going forward you will work on making this one continuous run.
            Sports
            • Sport
              Time
            • Walking
              14m

            Day 24

            BIKE
            • Time: 30m
            • Easy bike ride around the neighborhood or trails.
            SWIM
            • Time: 12m
            • Distance: 400.00 yards
            • This workout you are eliminating a little bit more rest in the intervals by doing solid 50's
            • 8x50 freestyle with 30" rest between intervals
            RUN

              Day 25

              BIKE
                SWIM
                  RUN
                  • Time: 16m
                  • This is a 16 minute run broken up as:
                  • Start walking for 3 minutes then
                  • 1' walking then 2' run repeating 7 times for a total of 8
                  • Finish with 3' walking for a total of 30 minutes.
                  Sports
                  • Sport
                    Time
                  • Walking
                    16m

                  Day 26

                  BIKE
                  • Time: 30m
                  • Easy bike ride around the neighborhood or trails.
                  SWIM
                  • Time: 12m
                  • Distance: 400.00 yards
                  • You will now be doing 75 yard/meter freestyle intervals
                  • 1x25 on 60' rest for a warmup then
                  • 5x75 on 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: 16m
                              • You will be doing 3-4 minute running intervals for this workout
                              • 6' walking for a warmup then 3' run
                              • 1' walking then 3' run
                              • 1' walking then 4' run
                              • 1' walking then 3' run
                              • 1' walking then 3' run
                              • 4' walk as a cooldown
                              • Finish with 3' walking for a total of 30 minutes.
                              Sports
                              • Sport
                                Time
                              • Walking
                                14m