- Time: 12m
- Distance: 400.00 yards
- This week is a total of 150 yards/meters of freestyle as the following. It looks long and complicated, but you are repeating the same thing and you want to keep the freestyle lengths as far apart from each other You will finish off with 100 yards of straight recovery stroke with no breaks.
- 2x25 easy stroke with 30" rest between intervals
- 1x25 freestyle with 60" rest after
- 2x25 easy stroke with 30" rest between intervals
- 1x25 freestyle with 60" rest after
- 2x25 easy stroke with 30" rest between intervals
- 1x25 freestyle with 60" rest after
- 2x25 easy stroke with 30" rest between intervals
- 1x25 freestyle with 60" rest after
- 100 easy stroke to finish off. Try to do this continuous with no breaks.
- Time: 06m
- You are increasing our runs to 6 minutes this week. This looks like a complicated workout but you are trying to keep the run intervals spaced with enough walking.
- 4' walking
- 1' run
- 4' walking
- 1' run
- 4' walking
- 1' run
- 4' walking
- 1' run
- 4' walking
- 1' run
- 4' walking
- 1' run
- SportTime
- Walking24m
- Time: 30m
- Easy bike ride around the neighborhood or trails.
- Time: 12m
- Distance: 400.00 yards
- 2x25 easy stroke with 30" rest between intervals
- 1x25 freestyle with 60" rest after
- 2x25 easy stroke with 30" rest between intervals
- 1x25 freestyle with 60" rest after
- 2x25 easy stroke with 30" rest between intervals
- 1x25 freestyle with 60" rest after
- 2x25 easy stroke with 30" rest between intervals
- 1x25 freestyle with 60" rest after
- 100 easy stroke to finish off. Try to do this continuous with no breaks.
- Time: 06m
- 4' walking
- 1' run
- 4' walking
- 1' run
- 4' walking
- 1' run
- 4' walking
- 1' run
- 4' walking
- 1' run
- 4' walking
- 1' run
- SportTime
- Walking24m
- Time: 30m
- Easy bike ride around the neighborhood or trails.
- Time: 12m
- Distance: 400.00 yards
- 2x25 easy stroke with 30" rest between intervals
- 1x25 freestyle with 60" rest after
- 2x25 easy stroke with 30" rest between intervals
- 1x25 freestyle with 60" rest after
- 2x25 easy stroke with 30" rest between intervals
- 1x25 freestyle with 60" rest after
- 2x25 easy stroke with 30" rest between intervals
- 1x25 freestyle with 60" rest after
- 100 easy stroke to finish off. Try to do this continuous with no breaks.
- Time: 06m
- 4' walking
- 1' run
- 4' walking
- 1' run
- 4' walking
- 1' run
- 4' walking
- 1' run
- 4' walking
- 1' run
- 4' walking
- 1' run
- SportTime
- Walking24m
Day 36
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 37
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 38
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 39
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 40
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 41
![](/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 42
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports