Run 45' 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: 1h 10m
Distance: 3400.00 yards
Swim Endurance - KEY WORKOUT
IM Training
70
3400
WU: 400 warm up free, each 4th lap is backstroke.
MS:
5 x 200 with 30 seconds rest between each.
Kick 200/kickboard, 100 kick on back, 200 easy free.
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.