- Time: 12m
- Distance: 400.00 yards
- 1x25 freestyle with 30" rest
- 1x50 freestyle with 30" rest
- Repeat 5 times.
- Finish with 25 yards freestyle.
- 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.
- SportTime
- Walking14m
- Time: 30m
- Easy bike ride around the neighborhood or trails.
- 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
- 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.
- SportTime
- Walking16m
- Time: 30m
- Easy bike ride around the neighborhood or trails.
- 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
- 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.
- SportTime
- Walking14m
Day 22
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 23
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 24
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 25
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 26
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 27
![](/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 28
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports