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IT'S A DOUBLE WORKOUT DAY. WORKOUT 1: SWIM FOR 40 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 A 60-MINUTE OVERDISTANCE (OD) RUN AT LEVEL 1 INTENSITY: Remember to stay on soft surfaces like trails for these runs; this will 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. Stretching will counteract the body's tendency to become less flexible as a result of your increased training.
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