- Time: 12m
- Distance: 400.00 yards
- This week you are doing 400 yards/meters as freestyle!!!
- 1x25 freestyle with 30" rest
- 1x50 freestyle with 30" rest
- Repeat 5 times.
- Finish with 25 yards freestyle.
- Time: 16m
- You are increasing our runs to 16 minutes this week while also increasing your one minute runs to two minutes.
- Start walking for 3 minutes then
- 1' walking then 2' run repeating 7 times for a total of 8
- Finish with 3' walking for a total of 30 minutes.
- Congratulations! This is a milestone as you are running the max of the plan. Going forward you will work on making this one continuous run.
- SportTime
- Walking14m
- Time: 30m
- Easy bike ride around the neighborhood or trails.
- Time: 12m
- Distance: 400.00 yards
- 1x25 freestyle with 30" rest
- 1x50 freestyle with 30" rest
- Repeat 5 times.
- Finish with 25 yards freestyle.
- Time: 16m
- This is a 16 minute run broken up as:
- Start walking for 3 minutes then
- 1' walking then 2' run repeating 7 times for a total of 8
- Finish with 3' walking for a total of 30 minutes.
- SportTime
- Walking14m
- Time: 30m
- Easy bike ride around the neighborhood or trails.
- Time: 12m
- Distance: 400.00 yards
- 1x25 freestyle with 30" rest
- 1x50 freestyle with 30" rest
- Repeat 5 times.
- Finish with 25 yards freestyle.
- Time: 16m
- This is a 16 minute run broken up as:
- Start walking for 3 minutes then
- 1' walking then 2' run repeating 7 times for a total of 8
- Finish with 3' walking for a total of 30 minutes.
- SportTime
- Walking14m
Day 71
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 72
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 73
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 74
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 75
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 76
![](/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 77
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports