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YOU HAVE TWO WORKOUTS TODAY. WORKOUT 1: SWIM FOR 35 MINUTES AT LEVEL 1 INTENSITY (60-70% of MHR). Do this as a continuous swim if possible. You'll get into a good rhythm and learn a sense of pace. Start nice and easy and keep the pace manageable, thinking about good form and being relaxed. Take some time between Workouts 1 and 2. WORKOUT 2: DO A 55-MINUTE OVERDISTANCE (OD) RUN AT LEVEL 1 INTENSITY WITH TEMPO SPEED BURSTS AT NO MORE THAN LEVEL 2 INTENSITY (70-75% of MHR): Every 15 minutes during this run, gradually increase your speed for about 10 seconds, then slow back down to OD pace. These regular tempo speed bursts will help your neuromuscular coordination and make the transition to faster training easier. Your HR during these few bursts shouldn't go above level 2. Think of "releasing" speed.
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