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YOU HAVE TWO WORKOUTS TODAY. FOR WORKOUT 1, SWIM FOR 55 MINUTES AT LEVEL 1 INTENSITY (60-70% of your MHR): Today should be Saturday, so two workouts shouldn't be impossible in terms of scheduling. These 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. Take some time between Workouts 1 and 2; we're not doing back-to-back sessions just yet. FOR WORKOUT 2, DO AN OVERDISTANCE (OD) RUN FOR 80 MINUTES AT LEVEL 1 INTENSITY (60-70% of your MHR): This will be your long run for the week. Trails and dirt roads are ideal places for these types of runs. The softer surfaces will reduce the stress.
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