Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
RUN
Time: 45m
Run Base
Endurance
45
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
SWIM
Time: 1h 00m
Distance: 2600.00 yards
Race Start Speed
60
2600
MS: 4x200 no warm up on :30 rest.
Then 500 at race pace.
Rest 1' then 6x200 at race pace with 30" rest. CD: 100
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.