WU: 7'. At 7' add in a 30" acceleration every 90" (this is 30" fast, 1' recovery). You should be 13' into the run by now.
Main set is 3 x 5 minutes at LT;
#1 should have you ending your 5 minutes at just about mid-Zone 3.
#2 should see you finishing right at Zone 4a.
#3 should have you finishing right at Z5.
Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.
CD: After your 3rd repeat you will run a 10 minute cool down and stretch for at least 10 minutes. Stretch when done and add in Core 1, 2 or 3.
Comments and Definitions
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.