Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.
Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
This run can be 30'-90' long depending on fitness level.
Comments and Definitions
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 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.
SWIM
Time: 1h 25m
Distance: 4500.00 yards
WU: 300 swim, 100 kick, 150 drill
MS: 7x (300 at T-pace minus 3 seconds, 100 drill, 100 fast, 50 non-free)
CD: 100 easy
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. T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 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.
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.