- Time: 07m 30s
- Distance: 250.00 yards
- Swim 250 yards/meters as backstroke, sidestroke or breaststroke resting as needed.
- SportTime
- Walking20m
- Time: 15m
- You are increasing the bike time by 5 minutes this week to a total of 15 minutes. I'm sure you can do more, but with increasing in the swim and run too, you don't want to overdo it in all three sports.
- Time: 09m
- Distance: 300.00 yards
- Swim 300 yards/meters as backstroke, sidestroke or breaststroke resting as needed.
- SportTime
- Walking20m
- Time: 15m
- Another easy bike ride.
- Time: 10m 30s
- Distance: 350.00 yards
- Swim 350 yards/meters as backstroke, sidestroke or breaststroke resting as needed.
- SportTime
- Walking20m
Day 8
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 9
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Comments and Definitions
You are increasing the walking to 20 minutes this week. Now would be a good time to go to a running-specific shoe shop and get fitted with a pair of running shoes. Don't go too cheap as this will help prevent injury as you increase in distance.
Day 10
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 11
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Comments and Definitions
This is a easy walk around the neighborhood or trails. Don't feel the need to 'walk fast'. You want to focus on your 'normal' pace.
Day 12
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 13
![](/img/tot02.png)
BIKE
Comments and Definitions
This is your off day or switch with the next walk workout.
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 14
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Comments and Definitions
This is a easy walk around the neighborhood or trails. Don't go any longer than the time.