- Time: 12m
- Distance: 400.00 yards
- This week you are increasing our main freestyle intervals to 75 yards/meters.
- 1x25 with 60' rest for a warmup then
- 5x75 with 30' rest between intervals
- Time: 16m
- This week you are doing solid 4 minute run intervals.
- 5' walking for a warmup
- 4' running then 1' walking.
- 4' running then 1' walking
- 4' running then 1' walking
- 4' running then 1' walking
- 5' walking for a cooldown
- SportTime
- Walking14m
- Time: 30m
- Easy bike ride around the neighborhood or trails.
- Time: 12m
- Distance: 400.00 yards
- 1x25 with 60' rest for a warmup then
- 5x75 with 30' rest between intervals
- Time: 16m
- 5' walking for a warmup
- 4' running then 1' walking
- 4' running then 1' walking
- 4' running then 1' walking
- 4' running then 1' walking
- 5' walking for a cooldown
- SportTime
- Walking14m
- Time: 30m
- Easy bike ride around the neighborhood or trails.
- Time: 12m
- Distance: 400.00 yards
- 1x25 with 60' rest for a warmup then
- 5x75 with 30' rest between intervals
- Time: 16m
- 5' walking for a warmup
- 4' running then 1' walking
- 4' running then 1' walking
- 4' running then 1' walking
- 4' running then 1' walking
- 5' walking for a cooldown
- SportTime
- Walking14m
Day 85
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 86
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 87
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 88
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 89
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 90
![](/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 91
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports