Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Strides - short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point.
Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.
Actively focus on recovery today:
1) stay off of legs all you can,
2) watch nutrition closely (healthy carbs, lean protein, and good fats),
3) stretch, and
4) drink plenty of fluids.
Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.
T-Pace = swim test time / the number of 100 you swam. If you swam 10:00 for 500yards, then your T-Pace would equal 10:00/5 for a T-Pace of 2:00 per 100.
Kenyan and '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.