Level 1 Workout 1 Модернизированный

Training zone: Recovery and low aerobic

Target RPE range: 9 to 11

Target heart-rate range: 70 to 85% of SLTHR

 

This entire practice is done at warm-up and cool-down intensity

 

2 × 25 FB on :20R TS

2 × 25 BB on :20R

2 х 25 HLSS on: 15R

2 x 25 AB on: 15 R

2 × 25 swim on :20R TS (focus: tight line)

IHR or RPE

2 × 25 SGND on :20R TS—alt 25 rt, 25 lft

4 × 25 on :15R—alt 25 FB, 25 HLSS lft, 25 BB, 25 HLSS rt

2 × 25 swim on :20R TS (focus: buoy pressure)

IHR or RPE

2 × 25 SGNU on :15R (focus: tight line)

4 × 25 on :15R—alt 25 FB, 25 SGNU lft, 25 BB, 25 SGNU rt—tight-schlumpy-tight on each length

1 × 25 swim TS (focus: tight line)

1 × 25 swim TS (focus: buoy pressure)

IHR or RPE

Total distance: 650

Comments: This is mainly a static-balance and posture-skills practice session. Do it all at an easy and comfortable pace. The focus is on executing each drill flawlessly. If you are having success keeping a tight line and balance, it is okay to reduce the amount of rest. If you feel that you need more rest, take it.