Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. 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.
SWIM
Time: 50m
Distance: 1850.00 yards
Speed
50
1850
WU: 300
MS: 12x50 (mix strokes on odd #, even # are free) on 20" rest.
Then 6x125 (50 RPE 8, 25 RPE 5, build 25, 25 RPE 5) - this teaches you to mix speeds - in case you need to catch a pack in front of you during a race
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.