Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 3x20' of running at 20 beats below LT from prior run test. Recovery is 5' in Zone 1.
Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
This run should be between 75-90' long depending on fitness level.
Comments and Definitions
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Kenyan and 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.
SWIM
Time: 1h 05m
Distance: 3250.00 yards
WU: 400
MS:
6x75 on 20" rest - moderate pace.
12x100 on 10" rest.
200 easy.
8x100 on 30" rest. The 100 is swum as follows:
- 1st 25 is drill.
- 2nd 25 is kick (no board).
- 3rd 25 is swim.
- 4th 25 is sprint.
CD: 200
Strength
Time: 20m
Comments and Definitions
Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. Kenyan and 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.
Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.