• Week 1
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    • Day 64

    BIKE
      SWIM
      • Time: 12m
      • Distance: 400.00 yards
      • This week we are doing 350 yards/meters as freestyle.
      • 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
      • 1x25 easy stroke with 30" rest
      • Finish with 1x50 freestyle
      RUN

        Day 65

        BIKE
          SWIM
            RUN
            • Time: 14m
            • You are increasing our runs to 14 minutes this week while also increasing your one minute runs to two minutes.
            • Start walking for 4 minutes then
            • 1' walking then 2' run repeating 6 times for a total of 7
            • Finish with 5' walking for a total of 30 minutes.
            Sports
            • Sport
              Time
            • Walking
              16m

            Day 66

            BIKE
            • Time: 30m
            • Easy bike ride around the neighborhood or trails.
            SWIM
            • Time: 12m
            • Distance: 400.00 yards
            • 350 yards as freestyle.
            • 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
            • 1x25 easy stroke with 30" rest
            • Finish with 1x50 freestyle
            RUN

              Day 67

              BIKE
                SWIM
                  RUN
                  • Time: 14m
                  • Start walking for 4 minutes then
                  • 1' walking then 2' run repeating 6 times for a total of 7
                  • Finish with 5' walking for a total of 30 minutes.
                  Sports
                  • Sport
                    Time
                  • Walking
                    16m

                  Day 68

                  BIKE
                  • Time: 30m
                  • Easy bike ride around the neighborhood or trails.
                  SWIM
                  • Time: 12m
                  • Distance: 400.00 yards
                  • 350 yards as freestyle.
                  • 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
                  • 1x25 easy stroke with 30" rest
                  • Finish with 1x50 freestyle
                  RUN

                    Day 69

                    BIKE
                      Comments and Definitions

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

                      SWIM
                        RUN

                          Day 70

                          BIKE
                            SWIM
                              RUN
                              • Time: 14m
                              • Start walking for 4 minutes then
                              • 1' walking then 2' run repeating 6 times for a total of 7
                              • Finish with 5' walking for a total of 30 minutes.
                              Sports
                              • Sport
                                Time
                              • Walking
                                16m