#tbt
Swimming:
300m warmup ; various strokes
5-7 min of stretching (shoulders mostly)
Then,
10 step down step up burpees
50m swim X 10
Rest 5 or so min
Then , 300-500 cool down swim. Working your technique
Run:
1 mile @ 2 min slower than ur fastest
Rest 1 min – with dynamic movement
1 mile @ 1:30 slower than ur fastest
Rest 2 min – with dynamic
2 mile at 2:30-3 slower than your fastest. Footwork and breathing = main focus here
Recovery:
45-60 min @50-60% bike flush