Run

• 49m
• 6.00 miles
• 08m 10s /Mi

Warmup: 10 minutes /1.20 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:29m /3.60 miles

Set #1 05m / 0.64 miles
Speed/Efficiency
Intervals: 4x0.3' on 1' rest
Strides/Cadence: These are short interval repeats at a 5K pace with recovery in-between. Try to focus on getting 45 left footstrikes per minute or 90 combined

Set #2 24m / 2.92 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /1.20 miles

HR Zone: 1 RPE: 3-4
Cooldown at a slow and easy pace. A good cooldown is very important to bring your heart-rate down before stopping completely and to prevent stiffness. You can also add some walking to the end of your cooldown.

Swim

• 40m
• 2350.00 yards
• 01m 42s /100 yards

Warmup: 700 yards

Pace: 01m 47s /100 yards +
Freestyle at recovery pace

Main Set:19m /1300 yards

Set #1 400 yards
Drills
2x(50 Drill: Closed Fist , 50 Freestyle)
4x50 Drill: Swim Golf with 20sec rest. Rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).

Set #2 800 yards
Threshold
Intervals: 4x200' on 25' rest
Pace: 01m 35s - 01m 27s /100 yards


Set #3 100 yards
Speed
Intervals: 4x25' on 20' rest
Pace: 01m 20s - 54s /100 yards


Cooldown: 350 yards

Pace: - 01m 47s /100 yards
Freestyle at recovery pace

Strength

• 20m

• Calories out: 3951 From lifestyle:2623, From activities:1327
• Health data: Hours slept: 7