Run 80' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands. Stretch when done and add in Core 1, 2 or 3.
Swim Endurance - KEY WORKOUT
WU: 1,000 easy.
MS: 500 non-free mix.
3 x 500 free with 2 minutes rest between each
1,000 straight free at goal IM pace.
CD: 200 non-free cooldown.