WEEK 1-4

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)