Run 45' 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.
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
SWIM
Time: 1h 00m
Distance: 2800.00 yards
Swim Endurance
Endurance
60
2800
WU: 300 swim & then 300 drills.
MS:
8x100 @75% effort. Rest is 20".
Then 8x100 on your best average of the set above (if you hit 1:40 avg. then that is your goal on this set). Rest is 10".
Next set is 400 pull with paddles.
CD: 200
(*) B.P.A. = Best Possible Average, this will be one benchmark set that you can do once every three weeks. The idea is to record the 8, 100's and average them. Keep the record and you should be slightly faster the next time.
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. Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.