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YOU HAVE TWO WORKOUTS TODAY. WORKOUT 1: DO A 50-MINUTE ENDURANCE (EN) SWIM AT LEVEL 2 INTENSITY (70-75% of MHR): Try a pyramid-type session today. Swim 250 meters, rest 15 seconds, swim 300 meters, rest 15 seconds, swim 350 meters, rest 15 seconds, and swim 400 meters. Rest 15 seconds, then work your way back down. There are a lot of good things about the pool. For one thing, no matter what kind of swimmer you are, you never get left behind! For another, there are hundreds of ways to do a workout. Be creative, or join a masters swim group and let them be creative. WORKOUT 2: DO 35 MINUTES OF STRENGTH (ST) TRAINING AT LEVEL 1 INTENSITY (60-70% of MHR). Do the same routine you've been doing. Focus on explosive power with good technique; and as always, remember to breathe!
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