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WE'LL WORK OUT TWICE TODAY. WORKOUT 1: DO 30 MINUTES OF STRENGTH (ST) TRAINING AT LEVEL 1 INTENSITY (60-70% of MHR). Just as we said three days ago, add sets or reps to your routine this week. Once again, you're doing 30 minutes of strength training instead of 25, so you have an extra 5 minutes to get strong! WORKOUT 2: DO 18 MINUTES OF SWIMMING INTERVAL (IN) TRAINING AT LEVEL 4 INTENSITY (80-90% of MHR). Warm up for 10-15 minutes with easy to moderate swimming. Do a pyramid set of intervals with 30 seconds rest after each interval. Start with 50 meters (or yards), add 50 meters at a time up to 200 meters, then come back down. Repeat the cycle for a total of 18 minutes. Cool down for 10 minutes with some easy swimming, focusing on backstroke and breaststroke.
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