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.
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 Z4, 25 Z2, build 25, 25 Z2) - 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.