WEEK 1-4

WEEK 2

Plan for a week – 3 pool sessions (twice DYNb, once STA), 2 gym sessions (bodyweight exercises), 3 morning sessions (breathing technique/stretching/equalization practice)

Day 1. Morning session – breathing practice (15 minutes) + pool training – STA (1 hr)

Morning session (4) – 5 minutes relaxation breathing, 5 minutes diaphragm breathing (lying on the floor, legs bent) (video coming soon), 5 minutes diaphragm stretching.

STA (2) – no contraction table 5-7 times, relaxation breathing in between 2 minutes or more. A Stopwatch can be used by a safety buddy to check at what time contractions start.

After finishing STA, swimming 10 minutes, breaststroke kick with a kickboard or arms in a streamlined position.

Day2. Gym/home workout (upper body) + full body stretching

Gym (3) SET 1 (same as WEEK 1). Total time:  30 minutes or less

Full body stretching/mobility routine (SAME AS WEEK 1). Total time: at least 30 minutes

Day 3. Morning session – equalization practice (15 minutes) + DYNb (1 hr)

Morning session (5) – neck stretching, glottis control exercises, Frenzel k-position equalization

DYN (3) – 25 meters, up to 10 times, 1.30 minutes rest. No contraction. Focus on head position (chin in neutral position) and shoulders’ relaxation.

Finish with 10 minutes drills on underwater turnings.

Day 4. Gym/home workout (lower body) + full body stretching

Gym (4) SET 2. Legs, lower back, abdominal. Total time: 30 minutes or less

Video is coming soon

Full body stretching/mobility routine (SAME AS WEEK 1). Total time: at least 30 minutes

Day 5. Morning session – breathing practice (15 minutes) + DYNb (1 hr)

Morning session (6) – 5 minutes relaxation breathing, 5 minutes 3 sections breathing, 5 minutes diaphragm stretching.

DYN (4) – 30 meters, up to 5 times, 3 minutes rest in between. Focus on head position and shoulders’ relaxation.

Finish with 10 minutes swimming face down (breathing through snorkel), arms in a streamlining position. Control neck and shoulder relaxation and kicking technique. Medium speed

Day 6-7 REST