- Time: 12m
- Distance: 400.00 yards
- This week you are eliminating a little bit more rest in the intervals.
- 8x50 freestyle with 30" rest between intervals
- Time: 16m
- This week you are increasing your run intervals to 3-4 minutes.
- 6' walking for a warmup then 3' run
- 1' walking then 3' run
- 1' walking then 4' run
- 1' walking then 3' run
- 1' walking then 3' run
- 4' walk as a cooldown
- SportTime
- Walking14m
- Time: 30m
- Easy bike ride around the neighborhood or trails.
- Time: 12m
- Distance: 400.00 yards
- 8x50 freestyle with 30" rest between intervals
- Time: 16m
- 6' walking for a warmup then 3' run
- 1' walking then 3' run
- 1' walking then 4' run
- 1' walking then 3' run
- 1' walking then 3' run
- 4' walk as a cooldown
- SportTime
- Walking14m
- Time: 30m
- Easy bike ride around the neighborhood or trails.
- Time: 12m
- Distance: 400.00 yards
- 8x50 freestyle with 30" rest between intervals
- Time: 16m
- 6' walking for a warmup then 3' run
- 1' walking then 3' run
- 1' walking then 4' run
- 1' walking then 3' run
- 1' walking then 3' run
- 4' walk as a cooldown
- SportTime
- Walking14m
Day 78
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 79
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 80
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 81
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 82
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 83
![](/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 84
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports