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YOU HAVE TWO WORKOUTS TODAY. WORKOUT 1: DO A 25-MINUTE ENDURANCE (EN) SWIM AT LEVEL 2 INTENSITY (70-75% of MHR): Do this workout by swimming 500 meters, then taking a short rest of 15-30 seconds and repeating the sequence for 25 minutes. Keep the intensity at level 2, even if it means swimming slowly. As we've said before, swimming performance is largely determined by technique. Even as your level of fitness improves, if your technique is poor, you won't get that much faster. Hook up with a swim coach or masters swim program to get instruction and workout suggestions. WORKOUT 2: DO 15 MINUTES OF STRENGTH (ST) TRAINING AT LEVEL 1 INTENSITY (60-70% of MHR): In this four-week cycle, the strength work is building on the gains you achieved last month in your maximum-strength workouts. The emphasis this month is on developing power, which is really what you're after as an endurance athlete. Power is the ability to move a mass (you or something else) quickly over a distance. Do the exercises explosively with a weight that is 50% of your one-repetition maximum. Do two sets of 50 repetitions. Recommended exercises are listed in Chapter 4 of SERIOUS Training for Endurance Athletes. Examples include squats or leg presses, sit-ups, lat (latissimus dorsi) pull-downs, and seated rows. Warm up and cool down for 10-15 minutes using a stationary bike or walking and/or jogging.
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