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WE HAVE TWO WORKOUTS TODAY. WORKOUT 1: DO A 25-MINUTE ENDURANCE (EN) SWIM AT LEVEL 2 INTENSITY (70-75% of MHR). Do this swim as 2 12-minute efforts with a 1-minute rest between swims. Swim the first 12 minutes at the low end of your level 2 HR (that is, at 70%) and the second 12 minutes at the high end (75%). Remember: use good technique at all times! WORKOUT 2: DO 20 MINUTES OF STRENGTH (ST) TRAINING AT LEVEL 1 INTENSITY (60-70% of MHR). Stay with the same routine you've been doing all along. Do a combination of general strength exercises, with 2-3 sets of 20-25 reps for each exercise. Use about 50% of your 1-rep maximum as the weight.
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