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YOU HAVE TWO WORKOUTS TODAY. WORKOUT 1: DO A 30-MINUTE ENDURANCE (EN) SWIM AT LEVEL 2 INTENSITY (70-75% of MHR): You can do this workout by swimming continuously. Or you can break it up by swimming 12-16 lengths of the pool (300-400 meters or yards, depending on the pool), taking a short rest of 15-30 seconds, and then repeating the sequence for a total of 30 minutes. Mix up the strokes you do during this workout. Swim the first 300 freestyle, the next 300 backstroke, and the next 300 breaststroke; then go back to freestyle and repeat. WORKOUT 2: DO 20 MINUTES OF STRENGTH (ST) TRAINING AT LEVEL 1 INTENSITY (60-70% of MHR): Just as technique is important in swimming, cycling, and running, it is also critical in ST training. Avoid the temptation to "look strong" -- don't use more weight than you can handle with good form. Do a workout with a personal trainer to get tips on form. Good ST routines are described in detail in SERIOUS Training for Endurance Athletes.
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