WE HAVE A DOUBLE WORKOUT TODAY. WORKOUT 1: DO A 30-MINUTE ENDURANCE (EN) SWIM AT LEVEL 2 INTENSITY (70-75% of MHR): You can do this workout continuously or break it up. You remember how to break it up, don't you? -- swim 300-400 meters or yards, then take a short rest of 15-30 seconds, and keep repeating the sequence for 30 minutes. Mix up the strokes you do during this workout. Swim the first 300 meters freestyle, the next 300 meters backstroke, the next 300 breaststroke, then go back to freestyle and repeat. WORKOUT 2: DO 20 MINUTES OF STRENGTH (ST) TRAINING AT LEVEL 1 INTENSITY (60-70% of MHR): Stick with your same routine. Focus on explosive power with good technique. Remember to breathe!
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