- Time: 12m
- Distance: 400.00 yards
- This week your swim intevals are increased to 100 yards/meters.
- 4x100 with 30' rest between intervals
- Time: 16m
- This week your running 5 and 6 minute intervals. Did you notice that the number of intervals are getting smaller as the time per interval running is getting longer? Yeah!
- 6' walking for a warmup
- 5' running then 1' walking.
- 6' running then 1' walking
- 5' 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
- 4x100 on 30' rest between intervals
- Time: 16m
- 6' walking for a warmup
- 5' running then 1' walking
- 6' running then 1' walking
- 5' 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
- 4x100 on 30' rest between intervals
- Time: 16m
- 6' walking for a warmup
- 5' running then 1' walking
- 6' running then 1' walking
- 5' running then 1' walking
- 5' walking for a cooldown
- SportTime
- Walking14m
Day 92
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 93
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 94
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 95
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 96
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 97
![](/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 98
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports