Swim	Bike	Run
Monday	Warm up Freestyle 50 yards Cool Down 50 yards	Off	Walk for 20 minutes
Tuesday	Off	2 miles	Off
Wednesday	Warm up Freestyle 50 yards Cool Down 50 yards	Off	Walk for 20 minutes
Thursday	Off	Off	Off
Friday	Warm up Freestyle 50 yards Cool Down 50 yards	2 miles	Off
Saturday	Off	Off	Walk for 25 minutes
Sunday	Off	2 miles	Off

Week Two

	Swim	Bike	Run
Monday	Warm up Freestyle 100 yards Cool Down 50 yards	Off	Walk for 20 minutes
Tuesday	Off	2 miles	Off
Wednesday	Warm up Freestyle 100 yards Cool Down 50 yards	Off	Walk for 20 minutes
Thursday	Off	Off	Off
Friday	Warm up Freestyle 100 yards Cool Down 50 yards	2 miles	Off
Saturday	Off	Off	Walk for 25 minutes
Sunday	Off	2 miles

Week Three

	Swim	Bike	Run
Monday	Warm up Freestyle 150 yards Cool Down 100 yards	Off	Walk for 25 minutes (You can start to jog part of time, but don't over do it.)
Tuesday	Off	3 miles	Off
Wednesday	Warm up Freestyle 150 yards Cool Down 100 yards	Off	Walk/Jog for 20 minutes
Thursday	Off	Off	Off
Friday	Warm up Freestyle 150 yards Cool Down 100 yards	3 miles	Off
Saturday	Off	Off	Walk/Jog for 25 minutes
Sunday	Off	4 miles	Off

Week Four

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