18/19 - Training Session Nº30

WARM-UP:
Pelizzari mobility routine
Chair pose with hands on the knees & 5 diaphragm stretches

PREPARATION or MAIN SET:
Skill - Duck Dive
9 Rounds of the following sequence:
- 10m Surface swim
- Duck Dive
- Vertical descend/freefall
- 30" STA
- 10m bottom swim
- Resurface
Rounds #1 to #3 - Full inhale;
Rounds #4 to #6 - Passive exhale - FRC @ STA;
Rounds #7 to #9 - Empty lungs - RV @ STA.

CHALLENGE OF THE DAY:
3 Rounds @ 3'00" of:
Bottom STA (-5m) with Empty Lungs

"Buddy System Awareness"
3 Rounds @ 4'00" of:
Bottom STA (-5m) with Empty Lungs