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TODAY, SWIM FOR 30 MINUTES AT LEVEL 1 INTENSITY (60-70% of MHR): Do this swim as a nice easy cruise. Enjoy how much more relaxed and efficient you are now that you've been swimming for 12 weeks. All the effort you've put into thinking and visualizing perfect technique is paying off now. TODAY, ALSO DO AN OVERDISTANCE (OD) RUN FOR 45 MINUTES AT LEVEL 1 INTENSITY: Do this run somewhere you haven't run before. Either pick a loop in your neighborhood or find a park that has some trails you haven't explored. Congratulations! You have just finished your first 12-week cross-training program.
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