Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.
Swim Drills Day. Swim at least 4 lengths to warm up - you can alternate free style and sidestroke or breast stroke. Today we will work on something called the Catch-up stroke: Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull.
Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke. You will alternate 'Catch-Up' drill with one length of freestyle until you have completed 600 yards or 24 lengths.