WEEK 9

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

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

Morning session (24) – 5 minutes relaxation breathing, 5 minutes diaphragm stretching (video), 5 minutes diaphragm breathing (lying on the floor, legs bended).

STA (9) – Warm-up 3 times, stops when contractions start. One max attempt (but not more than 30-45 seconds after first contraction). Finish with swimming 10 minutes, breaststroke on the surface (full arms stroke and kick, maximum glide in between).

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

Gym (17) 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 (25) – neck stretching, glottis control exercises, Frenzel t-position equalization

DYN (17) – Warm-up 25 meters. 3 minutes rest. Main training 3*40 meters, 3 minutes rest in between. Rest of the session fins swimming face down, arms in a streamline position. Speed medium

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

Gym (18) 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 (26) – 5 minutes relaxation breathing, 5 minutes 3 sections breathing, 5 minutes diaphragm stretching

DYN (18) – Warm-up 25 meters. 3 minutes rest. Main training 2*50 meters, 3 minutes rest in between. Finish with 10 minutes swimming bi fins, alternating on left and right side, speed – fast, focus on correct kicking

Day 6-7 REST

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