- Time: 12m
- Distance: 400.00 yards
- This week you are doing 200 yards/meters as freestyle. Essentially it's 25 freestyle, 25 rest stroke, repeat.
- 1x25 easy stroke with 30" rest
- 1x25 freestyle with 60" rest
- Repeat this 7 more times for a total of 8.
- Time: 08m
- You are increasing our runs to 8 minutes this week.
- 3' walking, 1' run
- Repeat 6 times for a total of 7
- Finish with 1' walk and 1' running for a total of 30 minutes.
- SportTime
- Walking22m
- Time: 30m
- Easy bike ride around the neighborhood or trails.
- This week you will learn how to change a flat tire. First, go to your local bike shop and get inner tubes and a patch repair kit for you tires. Tire inner tubes come in different sizes so make sure to bring your bike with you.
- Here is a video to learn how to change a tire:
- VIDEO: Changing a Flat Tire - (in about one minute)
- Time: 12m
- Distance: 400.00 yards
- 1x25 easy stroke with 30" rest
- 1x25 freestyle with 60" rest
- Repeat this 7 more times for a total of 8.
- Time: 08m
- 3' walking, 1' run
- Repeat 6 times for a total of 7
- Finish with 1' walk and 1' running for a total of 30 minutes.
- SportTime
- Walking22m
- Time: 30m
- Easy bike ride around the neighborhood or trails.
- Time: 12m
- Distance: 400.00 yards
- 1x25 easy stroke with 30" rest
- 1x25 freestyle with 60" rest
- Repeat this 7 more times for a total of 8.
- Time: 08m
- 3' walking, 1' run
- Repeat 6 times for a total of 7
- Finish with 1' walk and 1' running for a total of 30 minutes.
- SportTime
- Walking22m
Day 43
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 44
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 45
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 46
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 47
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 48
![](/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 49
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports