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IT'S ANOTHER DOUBLE-WORKOUT DAY. WORKOUT 1: DO A 35-MINUTE ENDURANCE (EN) SWIM AT LEVEL 2 INTENSITY (70-75% of MHR). Try a pyramid-type session today. Swim 150 meters (or yards), rest 15 seconds, swim 200 meters, rest 15 seconds, swim 250 meters, rest 15 seconds, swim 300 meters, and rest 15 seconds. Then work your way back down. The good thing about a pool is that there are hundreds of ways to do a workout. Be creative, or join a masters swim group and let them be creative. WORKOUT 2: DO 25 MINUTES OF STRENGTH (ST) TRAINING AT LEVEL 1 INTENSITY (60-70% of MHR). You can do your ST routine as a circuit, moving from one exercise to the next after each set, with 30-60 seconds rest between each set. This keeps you moving around the gym. If the 25 reps becomes easy for any exercise, add either a little more weight or a few more reps. Remember that if you're thinking about competing down the road, you should consider investing in a wetsuit. If cared for properly, they last a very long time.
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