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WE HAVE TWO WORKOUTS TODAY. WORKOUT 1: DO 20 MINUTES OF STRENGTH (ST) TRAINING AT LEVEL 1 INTENSITY (60-70% of MHR). Spend your gym time finding your new 1-rep max for each exercise. You should be stronger than you were four weeks ago. Gradually increase the weight until you can only do one repetition with good form -- don't cheat the exercise. WORKOUT 2: DO 15 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 swimming fartlek or speed play session by going hard when you want and easy when you feel like it for 15 minutes. Cool down for 10 minutes with some easy swimming; focus on backstroke and breaststroke.
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