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WE'LL WORK OUT TWICE TODAY. FOR WORKOUT 1, DO 20 MINUTES OF STRENGTH (ST) TRAINING AT LEVEL 1 (60-70% of MHR). The maximum ST routine will make you sore, so be sure to stretch during the week. But don't stretch if a muscle group is sore -- wait until it recovers. FOR WORKOUT 2, DO 15 MINUTES OF SWIMMING INTERVAL TRAINING AT LEVEL 4 INTENSITY (80-90% of MHR). Intervals are recurring periods of high-intensity exercise ranging from 1-10 minutes followed by recovery intervals of varying time. The magic of intervals is that they have the same effect as if you had done the entire workout at a high intensity. Intervals prepare your body for the demands of going fast for an extended period of time by improving your body's anaerobic threshold ("AT"). For a detailed description of IN training and AT, see advanced training books for endurance athletes. For today's swim workout, warm up for 10-15 minutes with easy to moderate swimming. Do a set of 300-meter intervals with 30 seconds rest between 200s. Repeat the cycle for 15 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.
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