Run 40' 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.
IM - Individual Medley - Fly, back, breast, free.
SWIM
Time: 40m
Distance: 1800.00 yards
Swim Variable
Easy/Speed
40
1800
WU: 300 IM
MS:
3 x 100 free broken down into 25 slow, 25 moderate, 25 mod-hard, 25 sprint.
3 x 100 back (slow, moderate, mod-hard, sprint).
3 x 100 breast (slow, moderate, mod-hard, sprint).
3 x 100 kickboard (slow, moderate, mod-hard, sprints).
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. IM - Individual Medley - Fly, back, breast, free.