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: 2200.00 yards
Pacing
LT
50
2200
WU: 400 swim.
MS: 10x50, sprint first 1/2 lap, on 15s rest. 10x100 on 20s rest. First 25 is hard, then 75 cruise.
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.