- 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
- 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.
- Time: 12m
- Distance: 400.00 yards
- This workout you are doing 250 yards/meters as freestyle but your 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: 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
- This workout you are doing 300 yards/meters as freestyle and you are eliminating some rest breaks.
- 1x25 easy stroke with 30" rest
- 1x25 freestyle with 30" rest
- 1x50 freestyle WITH NO REST BREAKS going straight into:
- 1x25 easy stroke with 30" rest
- 1x25 freestyle with 30" rest
- 1x50 freestyle WITH NO REST BREAKS going straight into:
- 1x25 easy stroke with 30" rest
- 1x25 freestyle with 30" rest
- 1x50 freestyle WITH NO REST BREAKS going straight into:
- 1x25 easy stroke with 30" rest
- 1x75 freestyle - continuous 3 laps - YOU CAN DO IT!
- Time: 08m
- 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.
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
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
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 run/walk workout.
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 14
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN