WE HAVE DOUBLE WORKOUTS AGAIN TODAY. FOR WORKOUT 1, DO A 40-MINUTE ENDURANCE (EN) SWIM AT LEVEL 2 INTENSITY (70-75% of MHR). Do this workout by swimming 300-400 meters, then taking a short rest of 15-30 seconds, and repeating the sequence for 40 minutes. Mix up the strokes you do during this workout. Swim the first 300 meters freestyle, the next 300 backstroke, and the next 300 breaststroke; then go back to freestyle and repeat. FOR WORKOUT 2, DO 40 MINUTES OF STRENGTH (ST) TRAINING AT LEVEL 1 INTENSITY (60-70% of MHR). Use the additional strength-training time this week to do more sets of each exercise. You're moving a lot of mass (weight) around this month in your ST routines. Don't get carried away and use more weight than you can handle with good form. It won't do you as much good and your risk of injury increases considerably.
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