Swim 400 yards (approximate 20 minutes): Try to limit your breaks. Overall, keep a comfortable, steady effort. If you're feeling strong, throw in some "pick-ups"—a few strokes or one length where you increase your speed.
Run for 50 minutes (follow the plan below):
|Time(minutes)||What to do||RPE|
* If you feel like you need breaks, run for 9 minutes, then walk for 1 (repeat 4 times) instead of running for 40 minutes.
Do these workouts at any time throughout the day (not back-to-back).