SWIM 20 minutes (approximately 450 yards): Maintain a steady pace, taking as few breaks as possible. Periodically, lift your head and look forward to practice "sighting," a technique you'll use to swim straight (there are no lane guides in open water!) on race day. And remember: Do a few of your swim workouts in open water this month.
Run for 55 minutes (follow the plan below)
|Time||What to do||RPE|
|50–55||cool down (jog)||4|
*If you can't run for 45 consecutive minutes, alternate running for 8 minutes and walking for 1 minute.