In our second week we are getting some volume in the water. You can side stroke or freestyle. After a shoulder warm up (and slight pump) you will try to keep a consistent pace for each 100m segment. The rest is short, just use it to flush the shoulders.

Then we introduce a breathing technique that will be helpful for resetting your state to tolerate breath holds and ballistic water drills. The decompression breath is used to calm the system. With in 3-4 breaths you should be able to relax and neutralize your state. Move directly into the underwater swim attempts. This drill is more about learning to relax than it is about achieving a certain distance. Then we finish some dry/wet brick training. Start on one side of the lap pool, do 10 push ups then immediately swim to the other side, get out and do 5x Burpees then swim back then repeat.

Warm up

`1-2-3-4-5 Shoulder CARs

20x Ts Ys and Airplanes

3x10 Banded Capsule CAR

Work

Option 1: Swim

10x 100m swim

Rest 20sec between

Option 2: Bike

40:00 Minutes @ MAF Heart Rate

Bring heart rate down with decompression breath 3-2-10-2 breath structure relaxed easy breathing then:

3x max distance under water swims