Run 30' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
Comments and Definitions
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back.
SWIM
Time: 1h 00m
Distance: 3200.00 yards
WU: 300 swim easy. 6 x 50 done as 25 scull and 25 distance per stroke.
MS: On each interval of the first set, count strokes on every other 25 while focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses:
4 x 500 (40”) at aerobic effort (well below T-pace).
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked. Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back.