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IT'S ANOTHER DOUBLE-SESSION DAY! FOR WORKOUT 1, 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! WORKOUT 2: DO 20 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. Swim 200 meters at level 4 intensity, rest for 20 seconds, and repeat for 20 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke. Duffel bags are particularly helpful to lug your swimming gear around in.
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