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WE HAVE A DOUBLE SESSION TODAY. WORKOUT 1: DO A 35-MINUTE ENDURANCE (EN) SWIM AT LEVEL 2 INTENSITY (70-75% of MHR). Do a pyramid session today. Do you remember how to do these from last time? Swim 150 meters; rest 15 seconds; swim 200 meters; rest 15 seconds; swim 250 meters, rest 15 seconds; and swim 300 meters. Rest 15 seconds, then work your way back down. Repeat the pyramid or change it slightly the next time until you've gotten your 35 minutes. The good thing about a pool is that there are so many ways to do a workout. Be creative, or join a masters swim group and let them be creative for you. WORKOUT 2: DO 30 MINUTES OF STRENGTH (ST) TRAINING AT LEVEL 1 INTENSITY (60-70% of MHR). Add sets or reps to your routine this week -- you have an extra five minutes to get strong.
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