- Time: 12m
- Distance: 400.00 yards
- This week you are doing 250 yards/meters as freestyle but you are doing sets of 50 freestyle instead of 25. The 50's will be continuous.
- 1x25 easy stroke with 30" rest
- 1x50 freestyle with 60" rest
- 1x25 easy stroke with 30" rest
- 1x50 freestyle with 60" rest
- 1x25 easy stroke with 30" rest
- 1x50 freestyle with 60" rest
- 1x25 easy stroke with 30" rest
- 1x50 freestyle with 60" rest
- 1x25 easy stroke with 30" rest
- 1x50 freestyle with 60" rest
- Finish with 1x25 easy stroke.
- Time: 10m
- You are increasing your runs to 10 minutes this week.
- 2' walking, 1' run
- Repeat 7 times for a total of 8
- Finish with 1' walk and 1' running for a total of 30 minutes.
- SportTime
- Walking20m
- Time: 30m
- Easy bike ride around the neighborhood or trails.
- Time: 12m
- Distance: 400.00 yards
- Remember, the 50's will be continuous.
- 1x25 easy stroke with 30" rest
- 1x50 freestyle with 60" rest
- 1x25 easy stroke with 30" rest
- 1x50 freestyle with 60" rest
- 1x25 easy stroke with 30" rest
- 1x50 freestyle with 60" rest
- 1x25 easy stroke with 30" rest
- 1x50 freestyle with 60" rest
- 1x25 easy stroke with 30" rest
- 1x50 freestyle with 60" rest
- Finish with 1x25 easy stroke.
- Time: 10m
- 2' walking, 1' run
- Repeat 7 times for a total of 8
- Finish with 1' walk and 1' running for a total of 30 minutes.
- SportTime
- Walking20m
- Time: 30m
- Easy bike ride around the neighborhood or trails.
- Time: 12m
- Distance: 400.00 yards
- Remember, the 50's will be continuous.
- 1x25 easy stroke with 30" rest
- 1x50 freestyle with 60" rest
- 1x25 easy stroke with 30" rest
- 1x50 freestyle with 60" rest
- 1x25 easy stroke with 30" rest
- 1x50 freestyle with 60" rest
- 1x25 easy stroke with 30" rest
- 1x50 freestyle with 60" rest
- 1x25 easy stroke with 30" rest
- 1x50 freestyle with 60" rest
- Finish with 1x25 easy stroke.
- Time: 10m
- 2' walking, 1' run
- Repeat 7 times for a total of 8
- Finish with 1' walk and 1' running for a total of 30 minutes.
- SportTime
- Walking20m
Day 50
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 51
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 52
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 53
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 54
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 55
![](/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 56
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports