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WE HAVE TWO WORKOUT SESSIONS TODAY. WORKOUT 1: DO A 25-MINUTE ENDURANCE (EN) SWIM AT LEVEL 2 INTENSITY (70-75% of MHR). As always, you have two choices for this swim: either do it continuously, or break it up by swimming 300-400 meters, taking a short rest of 15-30 seconds, and repeating the sequence for 25 minutes. You should notice that you're swimming faster at your level 2 HR than you were before. You're getting fit! WORKOUT 2: DO 20 MINUTES OF STRENGTH (ST) TRAINING AT LEVEL 1 INTENSITY (60-70% of MHR). This month your ST work will focus on developing your maximum strength. Do the exercises at 85-95% of your 1-repetition max, which you determined last week. Do six sets of three to six reps (yes, that's three to six reps). Stick with the same exercises we've been doing, including hip extensions (squats), seated rows, abdominal crunches (with weight this time), and lat (latissimus dorsi) pulldowns. Use a lighter weight during the first set and gradually increase the weight. Do the exercises in a circuit, doing one set of each before starting the second set. Remember that if you're planning on competing down the road, you're going to need a wetsuit.
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