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WE'LL DO TWO WORKOUTS TODAY. WORKOUT 1: DO A 30-MINUTE OVERDISTANCE (OD) SWIM AT LEVEL 1 INTENSITY (60-70% of MHR): Remember that easy swims are a perfect time 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 50-MINUTE OVERDISTANCE (OD) RUN AT LEVEL 1 INTENSITY: Don't forget to do your tempo speed bursts every 15 minutes. If you happen to miss a workout due to your schedule, an illness, or travel, don't fret. Just pick up the plan the next day. Even if you miss up to three days, you can jump right back in. However, if you miss more than three days, plan to repeat the week.
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