- Time: 12m
- Distance: 400.00 yards
- 1x25 on 60' rest for a warmup then
- 5x75 on 30' rest between intervals
- Time: 16m
- You are now up to a solid 4 minutes of running for the intervals.
- 5' walking for a warmup
- 4' running then 1' walking.
- 4' running then 1' walking
- 4' running then 1' walking
- 4' running then 1' walking
- 5' walking for a cooldown
- SportTime
- Walking14m
- Time: 30m
- Easy bike ride around the neighborhood or trails.
- Time: 12m
- Distance: 400.00 yards
- You will now be doing solid 100 yard/meter freestyle intervals!
- 4x100 on 30' rest between intervals
- Time: 16m
- 5' walking for a warmup
- 4' running then 1' walking
- 4' running then 1' walking
- 4' running then 1' walking
- 4' running then 1' walking
- 5' walking for a cooldown
- SportTime
- Walking14m
- Time: 30m
- This is your off day or switch with the next run/walk workout.
- Time: 12m
- Distance: 400.00 yards
- You are now doing 150 yard/meter intervals!
- 1x50 with 30' rest
- 3x150 with 30' rest between intervals.
- Time: 16m
- This workout has you doing 5-6 minute intervals
- 6' walking for a warmup
- 5' running then 1' walking
- 6' running then 1' walking
- 5' running then 1' walking
- 5' walking for a cooldown
- SportTime
- Walking14m
Day 29
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 30
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 31
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 32
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 33
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 34
![](/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 35
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports