• Week 1
    Print Week

    • Day 29

    BIKE
      SWIM
      • Time: 12m
      • Distance: 400.00 yards
      • This week is a total of 100 yards/meters of freestyle as:
      • 3x25 easy stroke with 30" rest between intervals
      • 1x25 freestyle with 60" rest after
      • 3x25 easy stroke with 30" rest between intervals
      • 1x25 freestyle with 60" rest after
      • 3x25 easy stroke with 30" rest between intervals
      • 1x25 freestyle with 60" rest after
      • 3x25 easy stroke with 30" rest between intervals
      • 1x25 freestyle with 60" rest after
      RUN

        Day 30

        BIKE
          SWIM
            RUN
            • Time: 04m
            • This week will see you running 4 minutes total as:
            • 5' walking
            • 1' run
            • 5' walking
            • 1' run
            • 5' walking
            • 1' run
            • 5' walking
            • 1' run
            • 6' walking
            Sports
            • Sport
              Time
            • Walking
              26m

            Day 31

            BIKE
            • Time: 30m
            • Easy bike ride around the neighborhood or trails.
            SWIM
            • Time: 12m
            • Distance: 400.00 yards
            • 3x25 easy stroke with 30" rest between intervals
            • 1x25 freestyle with 60" rest after
            • 3x25 easy stroke with 30" rest between intervals
            • 1x25 freestyle with 60" rest after
            • 3x25 easy stroke with 30" rest between intervals
            • 1x25 freestyle with 60" rest after
            • 3x25 easy stroke with 30" rest between intervals
            • 1x25 freestyle with 60" rest after
            RUN

              Day 32

              BIKE
                SWIM
                  RUN
                  • Time: 04m
                  • 5' walking
                  • 1' run
                  • 5' walking
                  • 1' run
                  • 5' walking
                  • 1' run
                  • 5' walking
                  • 1' run
                  • 6' walking
                  Sports
                  • Sport
                    Time
                  • Walking
                    26m

                  Day 33

                  BIKE
                  • Time: 30m
                  • Easy bike ride around the neighborhood or trails.
                  SWIM
                  • Time: 12m
                  • Distance: 400.00 yards
                  • 3x25 easy stroke with 30" rest between intervals
                  • 1x25 freestyle with 60" rest after
                  • 3x25 easy stroke with 30" rest between intervals
                  • 1x25 freestyle with 60" rest after
                  • 3x25 easy stroke with 30" rest between intervals
                  • 1x25 freestyle with 60" rest after
                  • 3x25 easy stroke with 30" rest between intervals
                  • 1x25 freestyle with 60" rest after
                  RUN

                    Day 34

                    BIKE
                      Comments and Definitions

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

                      SWIM
                        RUN

                          Day 35

                          BIKE
                            SWIM
                              RUN
                              • Time: 04m
                              • 5' walking
                              • 1' run
                              • 5' walking
                              • 1' run
                              • 5' walking
                              • 1' run
                              • 5' walking
                              • 1' run
                              • 6' walking
                              Sports
                              • Sport
                                Time
                              • Walking
                                26m