WEEK 1
Plan for a week – 3 pool sessions (twice DYNb, once STA), 2 gym sessions (bodyweight exercises), 3-morning sessions (breathing/stretching/equalization practice)
Day 1. Morning session – breathing practice (15 minutes) + pool training – STA (1 hr)
Morning session (1) – 5 minutes relaxation breathing, 5 minutes diaphragm breathing (lying on the floor, legs bent) (video coming soon), 5 minutes diaphragm stretching (video)
STA (1) – “No contraction” table 5 times (video), 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 with a pool buoy – arm stroke only (video)
Day2. Gym/home workout (upper body) + full-body stretching
Gym (1) SET 1. Chest, shoulders, upper back, abdominal. Total time: 15 minutes or less
Full body stretching/mobility routine (video). Total time: at least 30 minutes
Day 3. Morning session – equalization practice (15 minutes) + DYNb (1 hr)
Morning session (2) – neck stretching, glottis control exercises, Frenzel t-position equalization (video)
DYN (1) – 25 meters, up to 10 times, 2 minutes rest in between. No contraction. Focus on buoyancy, adjust the weight if needed (video).
Finish with 10 minutes fins swimming, alternating left and right side, medium speed, focus on correct kicking
Day 4. Gym/home workout (lower body) + full-body stretching
Gym (2) SET 2. Legs, lower back, abdominal. Total time: 30 minutes or less
Video is coming soon
Full body stretching/mobility routine (video). Total time: at least 30 minutes
Day 5. Morning session – breathing practice (15 minutes) + DYNb (1 hr)
Morning session (3) – 5 minutes relaxation breathing, 5 minutes 3 sections breathing (video), 5 minutes diaphragm stretching
DYN (2) – 25 meters, up to 10 times, 1.45 minutes rest in between. No contraction. Focus on head position (chin in neutral position) and buoyancy. Finish with 10 minutes fins swimming, on the back, arms along the body, medium speed, focus on correct kicking
Day 6-7 REST
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
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.
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
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
Thank you for sharing Sergey 🙂