Dynamics (with bi-fins) CO2 training. Posted by Nate on 13 Dec 2022.
Warm-up
- 100m breast stroke, breathe at will
Advanced
- 75m x 3 with sufficient recovery in between
- 50m x 8 leaving every 90sec (faster swims vs shorter recovery). The 90 seconds leaving interval was challenging for not-so-advanced. Adding extra 10-15 seconds made a big difference, but it interferes with the flow. Skip a round if need to.
- 50m x 8, dolphin kick, leaving every 90sec (faster swims vs shorter recovery). We skipped this part because some cripples in our lane can't do dolphin.
- 25m x 14 as fast as possible (balance speed with recovery). If are you new to this and do not know where your limits are, try a fixed number of breaths in between. Take fewer breaths and go faster as you progress.
- As many 25m with one breath in between as possible.
Intermediate
- 50m x 3 with sufficient recovery in between
- 25m x 8 + a turn, swim back on the surface, start every 90 seconds
- 25m x 8 using dolphin kick + a turn, swim back on the surface, start every 90 seconds
- 25m x 14 as fast as possible (balance speed with recovery).
- 25m x 14 with 5s recovery
There was just enough time in the 90min training session to complete this program with the late start and a bit of talking in between. We had approximately 45min of intense action in both lanes.