The idea behind this training session is to put yourself in a \u2018pre-fatigue\u2019 situation before each lap, simulating a race situation:<\/p>\n
5 x 100 meter medley <\/strong>\u2013 30 second rest after every 100 meter mark<\/p>\n –<\/strong> Full exhalation followed by a 25 meter swim without breathing<\/p>\n –<\/strong> 10 seconds with legs upright, followed by a 25 meter swim without breathing<\/p>\n –<\/strong> 8 pushups out of the water (up to the belly button) followed by a 25 meter swim without breathing<\/p>\n –<\/strong> 10 second swim with feet tied to an elastic band followed by a 25 meter swim without breathing<\/p>\n To increase the difficulty, you can switch the medley order: start with freestyle, then back, breaststroke, and finally butterfly.<\/p>\n –<\/strong> Full exhalation before starting allows you to swim with empty lungs, and thus to swim in hypoxia (insufficient oxygen)<\/p>\n –<\/strong> Legs positioned upright mean you have to maintain a high intensity in order to remain at the water surface<\/p>\n –<\/strong> Pushups out of the water are tiring, similar to the propulsive motion in swimming. Swimming in one spot stimulates the resistance.<\/p>\n <\/p>\n