2 mile warm-up dynamic drills 4x800m (90 seconds rest): 2:55, 2:53, 2:51, 2:50 stretched core: 2 sets of: 25 straight leg crunch 25 side v-up, each side 25 leg levers 25 toe touches mini strength: 7 pull-ups, 15 squats, 10 push-ups (chest to deck) 7 pull-ups, 15 squats, 10 push-ups 6 pull-ups, 15 squats, 10 push-ups Pool workout: warm-up 300yd 5x200yd at moderate/sustainable pace stretched 2 mile run |