Today's mission
35 min Swim technique
Underwater distance swim is at 0 points - your biggest gap right now, so it gets top priority.
Safety first
Never perform underwater breath-hold exercises alone. Use an appropriate supervised swimming environment with a competent safety person or lifeguard. Do not hyperventilate before breath holding.
Pool warm-up
Warm-upEasy freestyle mixed with backstroke or breaststroke. Focus on relaxed breathing and long strokes.
Streamline push-offs
Main setPush off the wall in a tight streamline and glide, then kick gently. Surface calmly whenever you feel any urge or discomfort. Train with a lifeguard or competent safety person present. Never practise underwater swimming or breath holding alone, and never hyperventilate beforehand.
Relaxed breathing recovery
AccessoryOptionalBetween reps, breathe normally and calmly. Do not hyperventilate or take forced deep breaths before a rep.
Easy swim down
Cool-downLoosen off with easy, mixed-stroke swimming and shoulder mobility.