THIS WORKOUT IS A STATIC BALANCE SKILLS PRACTICE SESSION:
Okay, here comes your first actual workout! Do it all at an easy, comfortable pace. Your target heart rate range is 60-70% of your maximum (estimated maximum is 220 minus your age). Your target rating of perceived exertion (RPE) is 1-4 (on a subjective 0-10 scale, where 0 is no exertion at all and 10 is very, very heavy to maximum).Your total workout time is 20-30 minutes. Do the entire practice at warmup and cooldown intensity. Focus on executing each drill flawlessly and being as relaxed as possible. Wear fins for any drill you haven't mastered. If you feel you need more rest, take it.
WORKOUT:
(1) 2 x 25 Front Balance (FB) drill with :20R (this notation means to rest 20 seconds after each 25).
(2) 2 x 25 Back Balance (BB) drill with :20R.
(3) 4 x 25 with :15R; alternate 25 FB / 25 BB.
(4) Check your heart rate.
(5) 2 x 25 Side-Glide Balance (SGB) drill with :20R; alternate 25 right / 25 left.
(6) 4 x 25 with :15RMax (this notation means :15 rest maximum, and less than :15 if you don't need that much); alternate 25 FB / 25 SGB right / 25 BB / 25 SGB left.
(7) 2 x 25 swim with :20R; focus on downhill swimming.
(8) Check heart rate.
(9) 2 x 25 SGB with :15R.
(10) 4 x 25 with :15RMax; alternate 25 FB / 25 SGB left / 25 BB / 25 SGB right.
(11) 2 x 25 swim with :20R; focus on downhill swimming.
(12) Check heart rate.
You're done! TOTAL YARDAGE for today: 600.
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