The idea behind this training session is to put yourself in a ‘pre-fatigue’ situation before each lap, simulating a race situation:
5 x 100 meter medley – 30 second rest after every 100 meter mark
– Full exhalation followed by a 25 meter swim without breathing
– 10 seconds with legs upright, followed by a 25 meter swim without breathing
– 8 pushups out of the water (up to the belly button) followed by a 25 meter swim without breathing
– 10 second swim with feet tied to an elastic band followed by a 25 meter swim without breathing
To increase the difficulty, you can switch the medley order: start with freestyle, then back, breaststroke, and finally butterfly.
– Full exhalation before starting allows you to swim with empty lungs, and thus to swim in hypoxia (insufficient oxygen)
– Legs positioned upright mean you have to maintain a high intensity in order to remain at the water surface
– Pushups out of the water are tiring, similar to the propulsive motion in swimming. Swimming in one spot stimulates the resistance.
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