
WEEK 4
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 (10) – 5 minutes relaxation breathing, 5 minutes diaphragm stretching, 5 minutes diaphragm breathing (lying on the floor, legs bent).
STA (4) – “No contractions” table 5-7 times, relaxation breathing at least 2 minutes in between. One long breath-hold (not more than 30-45 seconds after the first contraction).
Finish with swimming 10 minutes, arm stroke with a pull buoy or small fins
Day2. Gym/home workout (upper body) + full-body stretching
Gym (7) 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 (11) – neck stretching, glottis control exercises, Frenzel t-position equalization
DYN (7) – 30 meters up to 5 times, 2 minutes rest in between. Focus on head position and shoulders’ relaxation.
Finish with 10 minutes fins swimming face down (breathing through snorkel), arms in a streamlining position. Alternating speed from medium to fast.
Day 4. Gym/home workout (lower body) + full-body stretching
Gym (8) SET 2. Legs, lower back, abdominal. Total time: 30 minutes or less
Full body stretching routine ( SAME AS WEEK 1). Total time: at least 30 minutes
Day 5. Morning session – breathing practice (15 minutes) + DYNb (1 hr)
Morning session (12) – 5 minutes relaxation breathing, 5 minutes 3 sections breathing, 5 minutes diaphragm stretching
DYN (8) – Warm-up 2*25 meters, 1-minute rest in between. 3-minute rest, 40 meters.
Continue with 50 meters over – 25 under for 10 minutes (video).
Finish with drilling underwater turning.
Day 6-7 REST
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Thank you for sharing Sergey 🙂