Stretching
- Intercostal and diaphragm stretches
- To be done daily
- To be done dry!
- Located in the back of your manual or in the eLearning modules.
- To be done alternately (one Tuesday, one Thursday). Do either CO2 or O2 NOT both in one day. They are a huge workout so do them on “off” days.
- Once you get to the point where you cannot complete the table without stopping short or cheating, try that table once more then drop back two tables and work your way back up if you still cannot complete it.
Interval running or swimming
- Five minute jog at level 5 of 10
- One minute sprint at level 8
- Two minute jog at level 6
- Do the sprint/jog rotation four times
- End with Five minute cool down at level 5 Twice weekly
- Trying each workout at :30 with :15 breathold, :15 breathing increasing interval time to 1:00, :30 breathold, :30 breathing
Never train in the water alone!!
