Recovery / Rest Day
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Running Programming Add on:
1. Warm Up
-10 minutes easy
-5 x 20sec surges on 40 seconds rest
2. Main Set 1
-5 x 4 minute repeats strong on 1 minute rest. Push the pace without losing form. Consider repeating a short loop that is free of ice and snow
3. Main Set 2
-5 x 30 seconds Fast on 30 seconds
4. Cool Down
– 6-10 minutes easy
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Swim:
50m x 5; rest 1 min
Rest 3 min following last
100m x 4; rest 1 min
Rest 3 min following last
200m x 3; rest 1:30
Rest 3 min following last
400m x 2; rest 3 min