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YOU HAVE TWO WORKOUTS TODAY. FOR WORKOUT 1, DO 25 MINUTES OF STRENGTH (ST) TRAINING AT LEVEL 1 INTENSITY (60-70% of MHR): Follow the usual strength routine, the one you've been using in the rest of this four-week cycle. Focus on explosive power with good technique, and -- you know what's coming -- remember to breathe! FOR 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 1000 meters at LEVEL 4 INTENSITY (80-90% of MHR): Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.
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