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WE HAVE DOUBLE WORKOUTS TODAY. WORKOUT 1: SWIM FOR 50 MINUTES AT LEVEL 1 INTENSITY (60-70% of MHR): Use this swim to work on drills that will improve your technique. Also focus on relaxed breathing, with the breath coming from deep in your abdomen, not up in your chest. Force an exhalation just before you turn your head to breathe. WORKOUT 2: DO AN OVERDISTANCE (OD) RUN FOR 75 MINUTES AT LEVEL 1 INTENSITY (60-70% of MHR): Remember, stay on the soft surfaces for these runs, to reduce the pounding your body takes. Throw in a tempo speed burst every 15 minutes. You should also be doing some stretching after your workouts. When you start doing more training, you tend to get less flexible; stretching counteracts this tendency. advanced training books for endurance athletes illustrates some good stretching routines.
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