This is a low intensity swim focusing on other strokes than just front crawl or freestyle. This session is 45 minutes long in the pool not including the warm up.
RGL2 Final 11 Endurance Athlete Program Day 25
Cardio Low Intensity SISS Swim
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
AHHPS - 7-Step Prep 4Q Whole Body Warmup Block
Horizontal Loading
Do this warm up before entering the pool.
GPR
ULT
Dry Sauna
| Set | Time |
|---|---|
| 1 | 2 mins h:m:s |
FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.
ULT
Crab Single Leg Squat
| Set | Reps |
|---|---|
| 1 | 8 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
ULT
Child’s Pose to Cobra
| Set | Reps |
|---|---|
| 1 | 8 |
MOBILITY - Used to foster and maintain space in the body’s segments
LMT
DB Multi-planar Lunge with Reaches
| Set | Reps |
|---|---|
| 1 | 8 |
MOBILITY - Used to foster and maintain space in the body’s segments
LLT
Big Toe Corkscrew Monster Band Squat
| Set | Reps |
|---|---|
| 1 | 10 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
LMT
MB Rotational Wall Ward
| Set | Reps |
|---|---|
| 1 | 6 |
EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions
UMT
Eye Tracking Rotational Jump
| Set | Reps |
|---|---|
| 1 | 6 |
STIMULATION - Intended to stimulate sensory-motor responses
GPR
ULT
Hot Shower
Shower under hot water
| Set | Time |
|---|---|
| 1 | 2min h:m:s |
Workout Blocks
Low Intensity Cardio Swim
Horizontal Loading
This is a low intensity cardio swim working on different strokes in the pool other than freestyle or front crawl. - Breast Stroke, Back Stroke, Side Stroke, Elementary Back Stroke, Legs Only, Tread Water.
Pool: Gentle Swim
| Set | Time | Tempo |
|---|---|---|
| 1 | 00:45:00 h:m:s | Controlled |
6 lengths of the following:
1. Breast Stroke
2. Back Stroke
3. Side Stroke
4. Elementary Back Stroke
5. Legs Only
6. Tread Water (10 min)
Cool Down Blocks
Recovery: Pool Float
Horizontal Loading
GPR
Recovery: Pool Float
Relax in a pool and focus on floating, breathing slowly. Gentle lap swimming is also permissible.
| Set | Time |
|---|---|
| 1 | 5min h:m:s |