Use this link -
Move all your joints any way they move to help wake up the body before the main workout. 3-5 repeats of each movement.
look right and left
ear to shoulder right and left
shoulder rolls front and back
arm swims front and back
arm swing across the body and or over the head
one at a time or both together
alternate - hug knee to chest
heel to butt
rock back and forth on heel and toes
mix it up and breath into your belly with each movement
Foam Rolling- Full Body
Make sure you take your time with this, it's a recovery day and this is huge in terms of recovery... think "self-massage."
Foam roll the following areas for a mimimum of 2' on each section, you can spend longer if you would like (which is encouraged). When you find a "trigger point" or spot where it is incredibly stiff/sore/tight: stay on it and apply a little more pressure while breathing slowling in and out, 4" in, hold for 4" then 4" out. Do that 2-3 times per trigger point and then move on. Remember, this is NOT speed rolling, take your time and move slowly.
The more time you put into this, the better you will feel and perform!
Run 20-30 minutes zone 1/2, easy. Walk as needed. Run slow enough you do not have to walk if you can.
Swim - Spend 5 minutes practicing floating on belly in your streamline. Practice blowing bubbles out of nose underwater 5 x every time you get to the wall. Then swim as many lengths of the pool up to 8 laps/ lengths (200 Yds/ Mters): Rest 1 minute; swim 10-20 x 25 rest :10-:15 sec between each rep. Every even lap swim breast stroke or back stroke; rest 1 min: Kick 100 yards/ meters non stop with kick board; finish with 4-8 laps mixed strokes cool down, rest as needed.
Bike 20-30 Minutes/ Zone 2 Aerobic 80-90 RPMS.
Run 10-20 minutes easy off the bike.