- Time: 1h 30m
- Run Base
- Run 90' 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.
- Time: 1h 10m
- Distance: 3400.00 yards
- Swim Endurance - KEY WORKOUT
- IM Training
- WU: 400 warm up free, each 4th lap is backstroke.
- 5 x 200 with 30 seconds rest between each.
- Kick 200/kickboard, 100 kick on back, 200 easy free.
- Repeat main set, with last 200 as cool down.