Plan for a week – 3 pool sessions (twice DYNb, once STA), 2 gym sessions (bodyweight exercises), 3 morning sessions (breathing/equalization practice)
Day 1. Morning session – breathing practice (15 minutes) + pool training – STA (1 hr)
Morning session (7) – 5 minutes relaxation breathing, 5 minutes diaphragm breathing (lying on the floor, legs bent) (video is coming soon), 5 minutes diaphragm stretching.
STA (3) – Warm-up 2*60 seconds breath-hold (or less, stop before contractions start).
Main training – 3*90 seconds breath-hold (or less, no more than 20-30 seconds after the first contraction), 3 minutes relaxation breathing in between.
Finish with swimming 10 minutes, breaststroke on the surface (full arms stroke and kick, glide in between). Speed – slow, long glides
Day2. Gym/home workout (upper body) + full-body stretching
Gym (5) SET 1 (same as WEEK 1). Total time: 30 minutes or less
Full body stretching routine ( SAME AS WEEK 1). Total time: at least 30 minutes
Day 3. Morning session – equalization practice (15 minutes) + DYNb (1 hr)
Morning session (8) – neck stretching, glottis control exercises, Frenzel t-position equalization
DYN (5) – 25 meters, up to 12 times, 1.15 minutes rest in between. Focus on kicking technique in general and on ankle position in particular.
Finish with 10*30 seconds of vertical kicking
Day 4. Gym/home workout (lower body) + full-body stretching
Gym (6) SET 2. Legs, lower back, abdominal. Total time: 30 minutes or less
Full body stretching/mobility routine ( SAME AS WEEK 1). Total time: at least 30 minutes
Day 5. Morning session – breathing technique (15 minutes) + DYNb (1 hr)
Morning session (9) – 5 minutes relaxation breathing, 5 minutes 3 sections breathing, 5 minutes diaphragm stretching
DYN (6) – 25 meters, up to 12 times, 1-minute rest in between. Working on gliding – 2-3 kicks and glide until a complete stop. Adjust the buoyancy if need it. Focus on head position and shoulders relaxation.
Finish with 25*5 times fins sprints (on the surface) on the back
Day 6-7 REST
Thank you for sharing Sergey 🙂