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IT'S A DOUBLE-SESSION DAY. WORKOUT 1: DO 25 MINUTES OF STRENGTH (ST) TRAINING AT LEVEL 1 INTENSITY (60-70% of MHR). Breathing is obviously a big part of sports performance; it's hard to imagine having much success without it. But many people forget to breathe while doing ST training, choosing to hold their breath until the very end of an exercise. Remember to breathe regularly while doing this type of exercise, even when you're using heavy weights. WORKOUT 2: DO 17 MINUTES OF SWIMMING INTERVAL TRAINING AT LEVEL 4 INTENSITY (80-90% of MHR). Warm up for 10-15 minutes with easy to moderate swimming. Do a set of 100-meter (or 100-yard) intervals with 30 seconds rest between 100s. Repeat for 17 minutes. Cool down for 10 minutes with some easy swimming, focusing on backstroke and breaststroke.
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