Run Hill Repeats
MS: Then run 4x2' up a hill. HR on the uphills can hit low Z4/RPE 8. Keep HR in Zone 1-2 otherwise. This can be done on a treadmill, outside hill, or Stair Master.
CD: After you are done get 15' cd. Stretch when done and add in Core 1, 2 or 3.
Long Rep Swim
WU: 200 warm up (wu). 8 x 25 on 15 sec rest.
MS: 3x250 yd with 1:00 rest.