• Week 1
    Print Week

    • Day 36

    BIKE
      SWIM
      • Time: 12m
      • Distance: 400.00 yards
      • This week is a total of 150 yards/meters of freestyle as the following. It looks long and complicated, but you are repeating the same thing and you want to keep the freestyle lengths as far apart from each other You will finish off with 100 yards of straight recovery stroke with no breaks.
      • 2x25 easy stroke with 30" rest between intervals
      • 1x25 freestyle with 60" rest after
      • 2x25 easy stroke with 30" rest between intervals
      • 1x25 freestyle with 60" rest after
      • 2x25 easy stroke with 30" rest between intervals
      • 1x25 freestyle with 60" rest after
      • 2x25 easy stroke with 30" rest between intervals
      • 1x25 freestyle with 60" rest after
      • 100 easy stroke to finish off. Try to do this continuous with no breaks.
      RUN

        Day 37

        BIKE
          SWIM
            RUN
            • Time: 06m
            • You are increasing our runs to 6 minutes this week. This looks like a complicated workout but you are trying to keep the run intervals spaced with enough walking.
            • 4' walking
            • 1' run
            • 4' walking
            • 1' run
            • 4' walking
            • 1' run
            • 4' walking
            • 1' run
            • 4' walking
            • 1' run
            • 4' walking
            • 1' run
            Sports
            • Sport
              Time
            • Walking
              24m

            Day 38

            BIKE
            • Time: 30m
            • Easy bike ride around the neighborhood or trails.
            SWIM
            • Time: 12m
            • Distance: 400.00 yards
            • 2x25 easy stroke with 30" rest between intervals
            • 1x25 freestyle with 60" rest after
            • 2x25 easy stroke with 30" rest between intervals
            • 1x25 freestyle with 60" rest after
            • 2x25 easy stroke with 30" rest between intervals
            • 1x25 freestyle with 60" rest after
            • 2x25 easy stroke with 30" rest between intervals
            • 1x25 freestyle with 60" rest after
            • 100 easy stroke to finish off. Try to do this continuous with no breaks.
            RUN

              Day 39

              BIKE
                SWIM
                  RUN
                  • Time: 06m
                  • 4' walking
                  • 1' run
                  • 4' walking
                  • 1' run
                  • 4' walking
                  • 1' run
                  • 4' walking
                  • 1' run
                  • 4' walking
                  • 1' run
                  • 4' walking
                  • 1' run
                  Sports
                  • Sport
                    Time
                  • Walking
                    24m

                  Day 40

                  BIKE
                  • Time: 30m
                  • Easy bike ride around the neighborhood or trails.
                  SWIM
                  • Time: 12m
                  • Distance: 400.00 yards
                  • 2x25 easy stroke with 30" rest between intervals
                  • 1x25 freestyle with 60" rest after
                  • 2x25 easy stroke with 30" rest between intervals
                  • 1x25 freestyle with 60" rest after
                  • 2x25 easy stroke with 30" rest between intervals
                  • 1x25 freestyle with 60" rest after
                  • 2x25 easy stroke with 30" rest between intervals
                  • 1x25 freestyle with 60" rest after
                  • 100 easy stroke to finish off. Try to do this continuous with no breaks.
                  RUN

                    Day 41

                    BIKE
                      Comments and Definitions

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

                      SWIM
                        RUN

                          Day 42

                          BIKE
                            SWIM
                              RUN
                              • Time: 06m
                              • 4' walking
                              • 1' run
                              • 4' walking
                              • 1' run
                              • 4' walking
                              • 1' run
                              • 4' walking
                              • 1' run
                              • 4' walking
                              • 1' run
                              • 4' walking
                              • 1' run
                              Sports
                              • Sport
                                Time
                              • Walking
                                24m