Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
Comments and Definitions
Pretty 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.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
SWIM
Time: 55m
Distance: 2225.00 yards
Pacing
Speed
55
2225
WU: 500
MS: 5x100 on 10" rest. 10x50 on30" rest. 15x25 on 45" rest. These are all done at an all out effort. Last set is 5x50 kick on 10" rest.
Pretty 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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.