- Time: 1h 00m
- Run Base - KEY WORKOUT
- Run 60' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 15m
- Distance: 4000.00 yards
- Work on form. Get extra swimming in after Masters to get to 4k.