Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm). Flat footstrike with weight on ball of foot (not toes). Foot paws back just before footstrike.
Comments and Definitions
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
WU: 100 drill, 50 kick, 100 drill, 50 kick.
MS: 3 x 500 at T-pace (45”).
CD: 100 drill. 50 kick easy. 300 swim good form.