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YOU HAVE TWO WORKOUTS FOR TODAY! FOR WORKOUT 1, DO 15 MINUTES OF STRENGTH (ST) TRAINING AT LEVEL 1 INTENSITY (60-70% of MHR). Follow the same routine you've been using. Focus on explosive power with good technique. Remember to breathe! FOR 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. Swim 400 meters at level 4 intensity, rest for 30 seconds, and repeat for 15 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.
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