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IT'S ANOTHER DOUBLE-SESSION DAY! FOR WORKOUT 1, DO 30 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 30 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 30 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.
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