• Week 1
    Print Week

    • Day 8

    BIKE
      SWIM
      • 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.
      RUN

        Day 9

        BIKE
          SWIM
            RUN
            • 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.
            Sports
            • Sport
              Time
            • Walking
              22m

            Day 10

            BIKE
            • Time: 30m
            • Easy bike ride around the neighborhood or trails.
            SWIM
            • 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.
            RUN

              Day 11

              BIKE
                SWIM
                  RUN
                  • 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.
                  Sports
                  • Sport
                    Time
                  • Walking
                    22m

                  Day 12

                  BIKE
                  • Time: 30m
                  • Easy bike ride around the neighborhood or trails.
                  SWIM
                  • 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!
                  RUN

                    Day 13

                    BIKE
                      Comments and Definitions

                      This is your off day or switch with the next run/walk workout.

                      SWIM
                        RUN

                          Day 14

                          BIKE
                            SWIM
                              RUN
                              • 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.