50' run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1-6.
Easy swim. 500 wu, 500 pull w/paddles. 10x50 on 20" rest. Swim easy and focus on form.
5' wu. 5' cd. 10x1' sprints - start standing and then sit, with 2' recovery.
Easy 1k straight swim.
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3. This run can be from 45'-90' long depending on your fitness level.
After 5-10' minute aerobic warm up: 3 Warm up Exercises: 1. 3 way lunges (front, side, rear) 2. Macarena's 3. Squat Rows Main Set: 1. Deadlifts 2. Lat Pull Down 3. Pushups on Ball or feet on ball 4. 1 leg squat (Bulgarian Lunge) 2nd Main Set: 1. Dumbell Press 2. Cable Cross 3. W's 4. Doubles (take triple threat down to double threat, skip 1st exercise: 1st exercise: Feet on the big ball. Push up, aligning shoulder, hips, and knees. 8 reps. Then 2nd exerise is same, position, rolling ball out and back to you, keeping both feet on the ball) http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase Advanced exercises for main set would include: Dead lifts, squats, Walking lunges with weights. 1st Phase: Build from 3 sets of 12 to 3 sets of 20. 2nd Phase: Build from 3 sets of 20, back to 3 sets of 12, while adding weight. 3rd Phase: Drop reps to 3-6 on 1st main set exercises, building strength. 2nd main set can stay at 12 reps, adding weight where you can. 4th Phase: See in-season Weight Training program.
WU: 500 easy. 4 x 100 free/50 kick on back, 10" rest between. 4 x 100 kickboard (free/breast kick mix). 10" rest. 500 pull easy straight into 200 non-free mix.