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.
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.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
SWIM
Time: 1h 00m
Distance: 2900.00 yards
Swim Endurance
Endurance
60
2900
WU: 300 Free & 3x100 on 20" rest. Then 200 Technique (drill)
MS: 3x100 15" rest.
200 Kick then, 3x100 10" rest, 200 Pull and then 3x100 5" rest, 200 Easy. Then sprint 16x25 FAST! 30" rest.
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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.