A pre-comp version of Ash's 3-breath dynamics from 2 months ago to push a bit harder while still keeping it achievable.
Adjust the distances and maybe reduce it to one breath if you don't feel like today is not the day for pushing it.
Warm-up
Do your own warm up if you must, everyone else starts dry-face.
Intermediate DYN
- 50m DYN, 3 breaths recovery, 50m DYN
- at least 5 min recovery
- repeat 3 times
Feel free to change to 50m + 25m or 25m +25m.
- 25m DYN, 1 breath recovery, 25m DYN
- 25m slow x 4 times
- 25m delayed start for fun (start at 10s for beginners)
Advanced DYN
- 75m DYN, 3 breaths recovery, 75m DYN
- at least 5 min recovery
- repeat 3 times
Feel free to adjust to 75m + 50m.
- 50m slow x 2 times
- 50m delayed start for fun (start at 30s)