After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. This can be run on the track or measured course (flat). Record the time/distance and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.
WU: 500 warm up (wu). 8 x 50 on 15 sec rest.
MS: 1000 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.
Your TT time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.