Monday, 28-Nov

• Swim
Warm up
Freestyle 50 yards
Cool Down 50 yards
• Run
Walk for 20 minutes

Tuesday, 29-Nov

• Bike
2 Miles

Wednesday, 30-Nov

• Swim
Warm up
Freestyle 50 yards
Cool Down 50 yards
• Run
Walk for 20 minutes

Thursday, 01-Dec

• Rest Day

Friday, 02-Dec

• Swim
Warm up
Freestyle 50 yards
Cool Down 50 yards
• Bike
2 Miles

Saturday, 03-Dec

• Run
Walk for 25 minutes

Sunday, 04-Dec

• Bike
2 Miles

Monday, 05-Dec

• Swim
Warm up
Freestyle 100 yards
Cool Down 50 yards
• Run
Walk for 20 minutes

Tuesday, 06-Dec

• Bike
2 Miles

Wednesday, 07-Dec

• Swim
Warm up
Freestyle 100 yards
Cool Down 50 yards
• Run
Walk for 20 minutes

Thursday, 08-Dec

• Rest Day

Friday, 09-Dec

• Swim
Warm up
Freestyle 100 yards
Cool Down 50 yards
• Bike
2 Miles

Saturday, 10-Dec

• Run
Walk for 25 minutes

Sunday, 11-Dec

• Bike
2 Miles

Monday, 12-Dec

• Swim
Warm up
Freestyle 150 yards
Cool Down 100 yards
• Run
Walk for 25 minutes *
You can start to jog part of time, but don’t over do it.

Tuesday, 13-Dec

• Bike
3 Miles

Wednesday, 14-Dec

• Swim
Warm up
Freestyle 150 yards
Cool Down 100 yards
• Run
Walk/Jog for 20 minutes

Thursday, 15-Dec

• Rest Day

Friday, 16-Dec

• Swim
Warm up
Freestyle 150 yards
Cool Down 100 yards
• Bike
3 Miles

Saturday, 17-Dec

• Run
Walk/Jog for 25 minutes

Sunday, 18-Dec

• Bike
4 Miles

Monday, 19-Dec

• Swim
Warm up
Freestyle 200 yards
Cool Down 100 yards
• Run
Walk/Jog for 30 minutes
- (Walk 5 minutes | Jog 2 minutes | repeat until total time reached.)

Tuesday, 20-Dec

• Bike
4 Miles

Wednesday, 21-Dec

• Swim
Warm up
Freestyle 200 yards
Cool Down 100 yards
• Run
Walk/Jog for 30 minutes
- (Walk 5 minutes | Jog 2 minutes | repeat until total time reached.)

Thursday, 22-Dec

• Rest Day

Friday, 23-Dec

• Swim
Warm up
Freestyle 200 yards
Cool Down 100 yards
• Bike
4 Miles

Saturday, 24-Dec

• Run
Walk/Jog for 35 minutes

Sunday, 25-Dec

• Bike
5 Miles

Monday, 26-Dec

• Swim
Warm up
Freestyle 250 yards
Cool Down 100 yards
• Run
Walk/Jog for 20 minutes
- (Walk 5 minutes | Jog 2 minutes | repeat until total time reached.)

Tuesday, 27-Dec

• Bike
4 Miles

Wednesday, 28-Dec

• Swim
Warm up
Freestyle 250 yards
Cool Down 100 yards
• Run
Walk/Jog for 20 minutes
- (Walk 5 minutes | Jog 2 minutes | repeat until total time reached.)

Thursday, 29-Dec

• Rest Day

Friday, 30-Dec

• Swim
Warm up
Freestyle 250 yards
Cool Down 100 yards
• Bike
4 Miles

Saturday, 31-Dec

• Run
Walk/Jog for 20 minutes

Sunday, 01-Jan

• Bike
4 Miles

Monday, 02-Jan

• Swim
Warm up
Freestyle 300 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 4:30 minutes | Jog 2:30 minutes | repeat until total time reached.)

Tuesday, 03-Jan

• Bike
5 Miles

Wednesday, 04-Jan

• Swim
Warm up
Freestyle 300 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 4:30 minutes | Jog 2:30 minutes | repeat until total time reached.)

Thursday, 05-Jan

• Rest Day

Friday, 06-Jan

• Swim
Warm up
Freestyle 300 yards
Cool Down 100 yards
• Bike
5 Miles

Saturday, 07-Jan

• Run
Walk/Jog for 45 minutes

Sunday, 08-Jan

• Bike
7 Miles

Monday, 09-Jan

• Swim
Warm up
Freestyle 350 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 4:00 minutes | Jog 3:00 minutes | repeat until total time reached.)

Tuesday, 10-Jan

• Bike
6 Miles

Wednesday, 11-Jan

• Swim
Warm up
Freestyle 350 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 4:00 minutes | Jog 3:00 minutes | repeat until total time reached.)

Thursday, 12-Jan

• Rest Day

Friday, 13-Jan

• Swim
Warm up
Freestyle 350 yards
Cool Down 100 yards
• Bike
6 Miles

Saturday, 14-Jan

• Run
Walk/Jog for 50 minutes

Sunday, 15-Jan

• Bike
8 Miles

Monday, 16-Jan

• Swim
Warm up
Freestyle 400 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 4:00 minutes | Jog 3:00 minutes | repeat until total time reached.)

Tuesday, 17-Jan

• Bike
6 Miles

Wednesday, 18-Jan

• Swim
Warm up
Freestyle 400 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 4:00 minutes | Jog 3:00 minutes | repeat until total time reached.)

Thursday, 19-Jan

• Rest Day

Friday, 20-Jan

• Swim
Warm up
Freestyle 400 yards
Cool Down 100 yards
• Bike
6 Miles

Saturday, 21-Jan

• Run
Walk/Jog for 50 minutes

Sunday, 22-Jan

• Bike
10 Miles

Monday, 23-Jan

• Swim
Warm up
Freestyle 450 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 3:30 minutes | Jog 3:30 minutes | repeat until total time reached.)

Tuesday, 24-Jan

• Bike
7 Miles

Wednesday, 25-Jan

• Swim
Warm up
Freestyle 450 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 3:30 minutes | Jog 3:30 minutes | repeat until total time reached.)

Thursday, 26-Jan

• Rest Day

Friday, 27-Jan

• Swim
Warm up
Freestyle 450 yards
Cool Down 100 yards
• Bike
7 Miles

Saturday, 28-Jan

• Run
Walk/Jog for 50 minutes

Sunday, 29-Jan

• Bike
10 Miles

Monday, 30-Jan

• Swim
Warm up
Freestyle 400 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 3:30 minutes | Jog 3:30 minutes | repeat until total time reached.)

Tuesday, 31-Jan

• Bike
5 Miles

Wednesday, 01-Feb

• Swim
Warm up
Freestyle 400 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 3:30 minutes | Jog 3:30 minutes | repeat until total time reached.)

Thursday, 02-Feb

• Rest Day

Friday, 03-Feb

• Swim
Warm up
Freestyle 400 yards
Cool Down 100 yards
• Bike
5 Miles

Saturday, 04-Feb

• Run
Walk/Jog for 30 minutes

Sunday, 05-Feb

• Bike
5 Miles

Monday, 06-Feb

• Swim
Warm up
Freestyle 500 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 3:00 minutes | Jog 4:00 minutes | repeat until total time reached.)

Tuesday, 07-Feb

• Bike
9 Miles

Wednesday, 08-Feb

• Swim
Warm up
Freestyle 500 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 3:00 minutes | Jog 4:00 minutes | repeat until total time reached.)

Thursday, 09-Feb

• Rest Day

Friday, 10-Feb

• Swim
Warm up
Freestyle 500 yards
Cool Down 100 yards
• Bike
9 Miles

Saturday, 11-Feb

• Run
Walk/Jog for 50 minutes

Sunday, 12-Feb

• Bike
12 Miles

Monday, 13-Feb

• Swim
Warm up
Freestyle 550 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 2:30 minutes | Jog 4:30 minutes | repeat until total time reached.)

Tuesday, 14-Feb

• Bike
9 Miles

Wednesday, 15-Feb

• Swim
Warm up
Freestyle 550 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 2:30 minutes | Jog 4:30 minutes | repeat until total time reached.)

Thursday, 16-Feb

• Rest Day

Friday, 17-Feb

• Swim
Warm up
Freestyle 550 yards
Cool Down 100 yards
• Bike
9 Miles

Saturday, 18-Feb

• Run
Walk/Jog for 50 minutes

Sunday, 19-Feb

• Bike
15 Miles

Monday, 20-Feb

• Swim
Warm up
Freestyle 600 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 2:30 minutes | Jog 4:30 minutes | repeat until total time reached.)

Tuesday, 21-Feb

• Bike
9 Miles

Wednesday, 22-Feb

• Swim
Warm up
Freestyle 600 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 2:30 minutes | Jog 4:30 minutes | repeat until total time reached.)

Thursday, 23-Feb

• Rest Day

Friday, 24-Feb

• Swim
Warm up
Freestyle 600 yards
Cool Down 100 yards
• Bike
9 Miles

Saturday, 25-Feb

• Run
Walk/Jog for 50 minutes

Sunday, 26-Feb

• Bike
15 Miles

Monday, 27-Feb

• Swim
Warm up
Freestyle 650 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 2:00 minutes | Jog 5:00 minutes | repeat until total time reached.)

Tuesday, 28-Feb

• Bike
9 Miles

Wednesday, 01-Mar

• Swim
Warm up
Freestyle 650 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 2:00 minutes | Jog 5:00 minutes | repeat until total time reached.)

Thursday, 02-Mar

• Rest Day

Friday, 03-Mar

• Swim
Warm up
Freestyle 650 yards
Cool Down 100 yards
• Bike
9 Miles

Saturday, 04-Mar

• Run
Walk/Jog for 55 minutes

Sunday, 05-Mar

• Bike
15 Miles

Monday, 06-Mar

• Swim
Warm up
Freestyle 700 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 2:00 minutes | Jog 5:00 minutes | repeat until total time reached.)

Tuesday, 07-Mar

• Bike
9 Miles

Wednesday, 08-Mar

• Swim
Warm up
Freestyle 700 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 2:00 minutes | Jog 5:00 minutes | repeat until total time reached.)

Thursday, 09-Mar

• Rest Day

Friday, 10-Mar

• Swim
Warm up
Freestyle 700 yards
Cool Down 100 yards
• Bike
9 Miles

Saturday, 11-Mar

• Run
Walk/Jog for 50 minutes

Sunday, 12-Mar

• Bike
20 Miles

Monday, 13-Mar

• Swim
Warm up
Freestyle 750 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 1:30 minutes | Jog 5:30 minutes | repeat until total time reached.)

Tuesday, 14-Mar

• Bike
10 Miles

Wednesday, 15-Mar

• Swim
Warm up
Freestyle 750 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 1:30 minutes | Jog 5:30 minutes | repeat until total time reached.)

Thursday, 16-Mar

• Rest Day

Friday, 17-Mar

• Swim
Warm up
Freestyle 750 yards
Cool Down 100 yards
• Bike
10 Miles

Saturday, 18-Mar

• Run
Walk/Jog for 50 minutes

Sunday, 19-Mar

• Bike
20 Miles

Monday, 20-Mar

• Swim
Warm up
Freestyle 800 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 1:00 minutes | Jog 6:00 minutes | repeat until total time reached.)

Tuesday, 21-Mar

• Bike
10 Miles

Wednesday, 22-Mar

• Swim
Warm up
Freestyle 800 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 1:00 minutes | Jog 6:00 minutes | repeat until total time reached.)

Thursday, 23-Mar

• Rest Day

Friday, 24-Mar

• Swim
Warm up
Freestyle 800 yards
Cool Down 100 yards
• Bike
10 Miles

Saturday, 25-Mar

• Run
Walk/Jog for 50 minutes

Sunday, 26-Mar

• Bike
20 Miles

Monday, 27-Mar

• Swim
Warm up
Freestyle 800 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 1:00 minutes | Jog 6:00 minutes | repeat until total time reached.)

Tuesday, 28-Mar

• Bike
10 Miles

Wednesday, 29-Mar

• Swim
Warm up
Freestyle 700 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 1:00 minutes | Jog 6:00 minutes | repeat until total time reached.)

Thursday, 30-Mar

• Rest Day

Friday, 31-Mar

• Swim
Warm up
Freestyle 800 yards
Cool Down 100 yards
• Bike
10 Miles

Saturday, 01-Apr

• Run
Walk/Jog for 50 minutes

Sunday, 02-Apr

• Bike
20 Miles

Monday, 03-Apr

• Swim
Warm up
Freestyle 800 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 1:00 minutes | Jog 6:00 minutes | repeat until total time reached.)

Tuesday, 04-Apr

• Bike
10 Miles

Wednesday, 05-Apr

• Swim
Warm up
Freestyle 700 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 1:00 minutes | Jog 6:00 minutes | repeat until total time reached.)

Thursday, 06-Apr

• Rest Day

Friday, 07-Apr

• Swim
Warm up
Freestyle 800 yards
Cool Down 100 yards
• Bike
10 Miles

Saturday, 08-Apr

• Run
Walk/Jog for 50 minutes

Sunday, 09-Apr

• Bike
20 Miles

Monday, 10-Apr

• Swim
Warm up
Freestyle 800 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 30 secs | Jog 6:30 minutes | repeat until total time reached.)

Tuesday, 11-Apr

• Bike
15 Miles

Wednesday, 12-Apr

• Swim
Warm up
Freestyle 700 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 30 secs | Jog 6:30 minutes | repeat until total time reached.)

Thursday, 13-Apr

• Rest Day

Friday, 14-Apr

• Swim
Warm up
Freestyle 800 yards
Cool Down 100 yards
• Bike
10 Miles

Saturday, 15-Apr

• Run
Walk/Jog for 50 minutes

Sunday, 16-Apr

• Bike
20 Miles

Monday, 17-Apr

• Swim
Warm up
Freestyle 800 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 30 secs | Jog 6:30 minutes | repeat until total time reached.)

Tuesday, 18-Apr

• Bike
15 Miles

Wednesday, 19-Apr

• Swim
Warm up
Freestyle 700 yards
Cool Down 100 yards
• Run
Walk/Jog for 35 minutes
- (Walk 30 secs | Jog 6:30 minutes | repeat until total time reached.)

Thursday, 20-Apr

• Rest Day

Friday, 21-Apr

• Swim
Warm up
Freestyle 800 yards
Cool Down 100 yards
• Bike
10 Miles

Saturday, 22-Apr

• Run
Walk/Jog for 50 minutes

Sunday, 23-Apr

• Bike
20 Miles

Monday, 24-Apr

• Swim
Warm up
Freestyle 800 yards
Cool Down 100 yards
• Run
Jog for 35 minutes

Tuesday, 25-Apr

• Bike
15 Miles

Wednesday, 26-Apr

• Swim
Warm up
Freestyle 800 yards
Cool Down 100 yards
• Run
Jog for 35 minutes

Thursday, 27-Apr

• Rest Day

Friday, 28-Apr

• Swim
Warm up
Freestyle 800 yards
Cool Down 100 yards
• Bike
10 Miles

Saturday, 29-Apr

• Run
Jog for 50 minutes

Sunday, 30-Apr

• Bike
20 Miles