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Get It Up, Your Heart Rate That Is: Run and Swim

I love mixing it up at the gym and have been running for 20 minutes, stretching, then swimming for 20 minutes. It is great to work my legs while running and then my arms while swimming. Cross training is the best way to avoid injury too. Plus it feels great to jump into the pool after running.

Time Speed Incline RPE*
0:00-5:00 3.0 1.0 1-3
5:00-10:00 5.0 1.0 4-7
10:00-15:00 6.0 1.0 6-8
15:00-18:00 6.5 1.0 7-9
18:00-20:00 5.5 1.0 5-7
20:00-25:00 4:00 3.0 4-5

Stretch: Quads, hamstrings, calves, feet, back, shoulders and chest

To see what you do in the pool just


Stroke Distance RPE
Freestyle 100 yrds 3-5
Freestyle 400 yrds 5-7
Kick with board 100 yrds 3-5
Freestyle Sprints 4x50 yrds (rest :10)** 8-10
Freestyle 100 yrds 3
Backstroke 100 yrds 3

*RPE = Rate of Perceived Exertion, a means of measuring how hard you feel yourself working

** (:10) = rest 10 seconds between sprints

I felt so balanced after this workout, both my legs and arms were pleasantly tired. Print this workout, and take it to your gym to try. Let me know what you think.


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