Free Dive Training Schedules - CO2 and O2 training tables & Pool Interval Dive Training

Dive Training Schedule Sess Sessio ion n - CO2 CO2 Tabl Tables es

Purp Purpos ose: e: To get get your our body body trai traine ned d to mana manage ge high high leve levels ls of CO2. CO2. To lear learn n to work ork thro throug ugh h the the urge urge to brea breath the e when hen fati fatigu gued ed

Always dive with a buddy - one safety watch and timer, one training; then swap Complete the tables at least twice each

eg me

eg me eg

eg me

Start rest interval (sec):

120sec

Start rest interval (sec):

120sec

Start rest interval (sec):

90sec

Reduced time amount (sec):

15sec

Reduced time amount (sec):

15sec

Reduced time amount (sec):

10sec

Swim Distance (m ):

50 50m

Swim Distance (m ):

30 30m

Swim Distance (m ):

50 m

Time to dive the distance (sec):

60sec

Time to dive the distance (sec):

40sec

Time to dive the distance (sec):

60sec

Num ber of tim es to com plete the tables (each)

2

Num ber of tim es to com plete the tables (each)

Total dive distance (each)

1000m

Total Time to complete the training (you & buddy)

84.0min

Total dive distance (each) 1.4hrs

Duration /  Distance Interval

Exercise

Total Tim e to com plete the training (you & buddy)

 .   o    N   e   v    i    D

Com m ents

21.0min

Initial rest/preparation Interval

120sec

Dive Rest Interval

600m 70.7min

1.2hrs

 .   o    N   e   v    i    D

60sec

500m 50m

1100m

Total Tim e to com plete the training (you & buddy)

80.0min

Com m ents

17.7min

Initial rest/preparation Interval

120sec

Dive

120sec 60sec

Rest Interval 50m

Dive

2

105sec

Dive

60sec

Rest Interval

90 9 0sec

Dive

60sec

Rest Interval

75 7 5sec

Dive

60sec

Rest Interval

60 6 0sec

Dive

60sec

Rest Interval

45 4 5sec

Dive

60sec

Rest Interval

30 3 0sec

Dive

60sec

Rest Interval

15 1 5sec

Dive

60sec

Rest Interval

00 0 0sec

Dive

60sec

Rest Interval

00 0 0sec

Dive

00sec

Rest Interval

00 0 0sec

Dive

00sec

Rest Interval

00 0 0sec

Dive

00sec

Rest Interval 50m

3

50m

4

50m

5

50m

6

50m

7

50m

8

50m

Dive

50m

10

00m

11

00m

12

00m

13

Totals Initial rest/preparation Interval

30m

1

120sec 40sec

30m

2

105sec 40sec 90 9 0sec

Dive

40sec

Rest Interval

75 7 5sec

Dive

40sec

Rest Interval

60 6 0sec

Dive

40sec

Rest Interval

45 4 5sec

Dive

40sec

Rest Interval

30 3 0sec

Dive

40sec

Rest Interval

15 1 5sec

Dive

40sec

Rest Interval

00 0 0sec

Dive

00 0 0sec

Dive

00sec

Rest Interval

00 0 0sec

Dive

00sec

Rest Interval

00 0 0sec

Dive

00sec

3

30m

4

30m

5

30m

6

30m

7

30m

8

30m

40sec

Rest Interval

30m

9

30m

10

0 0m

11

0 0m

12

0 0m

13

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Dive Training Schedule Ses Session - O2 Tabl ables

Pur Purpose ose: To get get your our body ody train ained to man manage low levels of O2. NOT NOTE: DANG DANGER ER OF SAM SAMBA OR BLAC BLACKO KOUT UT IF PUSH PUSHED ED TOO FAR

Always dive with a buddy - one safety watch and timer, one training; then swap Complete the tables at least twice each

Re ime A

Re ime B

Re ime C

Rest interval (sec):

90sec

Rest interval (sec):

120sec

Rest interval (s ec):

60sec

Start static hold time (sec):

15sec

Start static hold time (sec):

15sec

Start static hold time (sec):

15sec

Increased static hold time amount (sec):

15sec

Increased static hold time amount (sec):

15sec

Increased static hold time amount (sec):

15sec

Swim Distance (m):

30 m

Swim Distance (m):

30m

Swim Distance (m):

3 30 0m

Time to dive the distance (sec):

40sec

Max hold + dive duration (sec):

150sec

Number of times to complete the tables (each) Total dive distance (each): Total Time to complete the training (you & buddy):

2.5min

2

40sec

M ax hold + dive duration (sec):

121sec

Total dive distance (each): 1.4hrs

Total Time to complete the training (you & buddy):

Hold + dive Distance Durations

 .   o    N   e   v    i    D

CO2 T able T otals

Time to dive the distance (sec): Number of times to complete the tables (each)

360m 83.7min

Duration /  Interval

Exercise

1.5min

Comments

2.0min

180m

29.7m in

90sec

Initial res t/preparat ion I nterval

120sec

Static breath hold

15sec

St atic breath hold

15sec

D ive

40sec

Dive

40sec

30 m

1

150sec

Total Time to c omplete the training (you & buddy):

Hold + dive Distance Durations

 .   o    N   e   v    i    D

Comments

150m

T otals Init ial rest/preparation Interval

0.9min

30 m

1

40sec

90sec

Rest Interval

12 1 20sec

Rest Int erval

60sec

30sec

St atic breath hold

30sec

Static breath hold

30sec

D ive

40sec

Dive

40sec

1.2min

30 m

2

2.0min

30 m

3

90sec 45sec

D ive

75sec

Dive Rest Interval

40sec

1.2min

30 m

2

1.4min

30 m

3

12 1 20sec

St atic breath hold

45sec

Dive

40sec

Rest Int erval

45sec

Dive

40sec

Rest Interval

90sec

Rest Interval

12 1 20sec

Rest Int erval

60sec

60sec

St atic breath hold

60sec

Static breath hold

60sec

D ive

40sec

Dive

40sec

Rest Interval

1.7min

30 m

4

1.8min

30 m

5

45sec

Dive Rest Interval

75sec

D ive

30sec

Rest Interval

90sec

Rest Interval

Static breath hold

90sec

St atic breath hold

D ive Rest Interval Static breath hold D ive Rest Interval Static breath hold D ive Rest Interval Static breath hold D ive Rest Interval Static breath hold D ive

40sec

2.2min

30 m

6

2 . 8 mi n

00 m

7

75sec 1 05sec 10 60sec 90sec 1 20sec 12 40sec

2 . 7 mi n

00 m

8

2 . 9 mi n

00 m

9

90sec 1 35sec 13 40sec 90sec 1 50sec 15 40sec

3 . 2 mi n

00 m

10

40sec 75sec

Dive

40sec

Dive

30 m

4

1.9min

30 m

5

Rest Int erval

75sec

Dive

40sec

12 1 20sec

Rest Int erval

60sec

90sec

Static breath hold

90sec

40sec

Rest Interval

12 1 20sec 105sec 40sec

2.2min

00 m

6

2.4min

00 m

7

Dive Rest Int erval Static breath hold Dive

Rest Interval

12 1 20sec

Rest Int erval

St atic breath hold

120sec

Static breath hold

Dive

40sec

Rest Interval

12 1 20sec

St atic breath hold

135sec

Dive

40sec

2.7min

00 m

8

2.9min

00 m

9

Dive Rest Int erval Static breath hold Dive

Rest Interval

12 1 20sec

Rest Int erval

St atic breath hold

150sec

Static breath hold

Dive

40sec

3.2min

00 m

10

Dive

30m

1

1.2min

30m

2

1.4min

30m

3

1.7min

30m

4

1.9min

30m

5

60sec

Static breath hold

St atic breath hold Dive

1.7min

12 1 20sec

St atic breath hold

180m

0.9min

60sec

Static breath hold

Static breath hold

Static breath hold

 .   o    N   e   v    i    D

60sec 15sec

Dive

Rest Interval

Rest Interval

1.2hrs Hold + dive Distance Durations

18. 3m in

Static breath hold

Static breath hold

Static breath hold

2.5min

2 360m 73.0min

Duration /  Interval

Exercise

1.0min

CO2 T able

T otals

Init ial rest/preparation I nterval

0.9min

40sec

M ax hold + dive duration (s ec): Total dive distance (each):

2.0hrs

CO2 T abl e 20.9m in

Time to dive the distance (sec): Number of times to c omplete the tables (each)

300m 118.7min

Duration /  Interval

Exercise

2.0min

2

Duration /  Distance Interval

Exercise

300m

40sec

Rest Interval

9

1.3hrs

 .   o    N   e   v    i    D

CO2 Table

Totals 1

2

Total dive distance (each)

CO2 Table

Totals

Rest Interval

Num ber of tim es to com plete the tables (each)

Duration /  Distance Interval

Exercise

CO2 Table

Dive

2

40sec

2.2min

30m

6

2 . 8 mi n

00m

7

2 . 7 mi n

00m

8

2 . 9 mi n

00m

9

3 . 2 mi n

00m

10

75sec 105sec 60sec 60sec 120sec 40sec 60sec 135sec 40sec 60sec 150sec 40sec

Comments

20.0min

550m

90sec

Dive

60sec

Rest Interval

90sec

Dive

60sec

Rest Interval

80sec

Dive

60sec

Rest Interval

70 7 0sec

Dive

60sec

Rest Interval

60 6 0sec

Dive

60sec

Rest Interval

50 5 0sec

Dive

60sec

Rest Interval

40 4 0sec

Dive

60sec

Rest Interval

30 3 0sec

Dive

60sec

Rest Interval

20 2 0sec

Dive

60sec

Rest Interval

10 1 0sec

Dive

60sec

Rest Interval

00 0 0sec

Dive

60sec

Rest Interval

00 0 0sec

Dive

00sec

Rest Interval

00 0 0sec

Dive

00sec

50m

1

50m

2

50m

3

50m

4

50m

5

50m

6

50m

7

50m

8

50m

9

50m

10

50m

11

00m

12

00m

13

Comments

Dive Training Schedule Ses Session - O2 Tabl ables

Pur Purpose ose: To get get your our body ody train ained to man manage low levels of O2. NOT NOTE: DANG DANGER ER OF SAM SAMBA OR BLAC BLACKO KOUT UT IF PUSH PUSHED ED TOO FAR

Always dive with a buddy - one safety watch and timer, one training; then swap Complete the tables at least twice each

Re ime A

Re ime B

Re ime C

Rest interval (sec):

90sec

Rest interval (sec):

120sec

Rest interval (s ec):

60sec

Start static hold time (sec):

15sec

Start static hold time (sec):

15sec

Start static hold time (sec):

15sec

Increased static hold time amount (sec):

15sec

Increased static hold time amount (sec):

15sec

Increased static hold time amount (sec):

15sec

Swim Distance (m):

30 m

Swim Distance (m):

30m

Swim Distance (m):

3 30 0m

Time to dive the distance (sec):

40sec

Max hold + dive duration (sec):

150sec

Number of times to complete the tables (each) Total dive distance (each): Total Time to complete the training (you & buddy):

2.5min

2

Time to dive the distance (sec):

40sec

M ax hold + dive duration (sec):

121sec

Number of times to complete the tables (each)

360m 83.7min

Duration /  Interval

Exercise

1.5min

Total dive distance (each): 1.4hrs

Total Time to complete the training (you & buddy):

Hold + dive Distance Durations

 .   o    N   e   v    i    D

Comments

CO2 T able T otals

2.0min

2

Time to dive the distance (sec):

40sec

M ax hold + dive duration (s ec):

150sec

Number of times to c omplete the tables (each)

300m 118.7min

Duration /  Interval

Exercise

2.0min

Total dive distance (each): 2.0hrs

Total Time to c omplete the training (you & buddy):

Hold + dive Distance Durations

 .   o    N   e   v    i    D

Comments

CO2 T abl e 20.9m in

180m

29.7m in

90sec

Initial res t/preparat ion I nterval

120sec

Static breath hold

15sec

St atic breath hold

15sec

D ive

40sec

Dive

40sec

30 m

1

150m

T otals Init ial rest/preparation Interval

0.9min

30 m

18. 3m in 15sec

Dive

40sec

1

Rest Interval

90sec

Rest Interval

12 1 20sec

Rest Int erval

60sec

30sec

St atic breath hold

30sec

Static breath hold

30sec

D ive

40sec

Dive

40sec

Rest Interval

1.2min

30 m

2

2.0min

30 m

3

Dive

90sec 45sec

D ive

75sec

Rest Interval

40sec

1.2min

30 m

2

1.4min

30 m

3

12 1 20sec

St atic breath hold

45sec

Dive

40sec

Rest Int erval

45sec

Dive

40sec

Rest Interval

90sec

Rest Interval

12 1 20sec

Rest Int erval

60sec

60sec

St atic breath hold

60sec

Static breath hold

60sec

D ive

40sec

Dive

40sec

Rest Interval

1.7min

30 m

4

1.8min

30 m

5

Dive

45sec

Rest Interval

75sec

D ive

30sec

Rest Interval

90sec

Rest Interval

Static breath hold

90sec

St atic breath hold

D ive Rest Interval Static breath hold D ive Rest Interval Static breath hold D ive Rest Interval Static breath hold D ive Rest Interval Static breath hold D ive

40sec

2.2min

30 m

6

2 . 8 mi n

00 m

7

60sec 90sec 40sec

2 . 7 mi n

00 m

8

2 . 9 mi n

00 m

9

90sec 3 . 2 mi n

00 m

30 m

4

1.9min

30 m

5

Rest Int erval

75sec 40sec

12 1 20sec

Rest Int erval

60sec

90sec

Static breath hold

90sec

40sec 12 1 20sec 105sec 40sec

2.2min

00 m

6

2.4min

00 m

7

Dive Rest Int erval Static breath hold Dive

Rest Interval

12 1 20sec

Rest Int erval

St atic breath hold

120sec

Static breath hold

40sec

Rest Interval

12 1 20sec

St atic breath hold

135sec 40sec

2.7min

00 m

8

2.9min

00 m

9

Dive Rest Int erval Static breath hold Dive

Rest Interval

12 1 20sec

Rest Int erval

St atic breath hold

150sec

Static breath hold

40sec

3.2min

00 m

Dive

10

180m

0.9min

30m

1

1.2min

30m

2

1.4min

30m

3

1.7min

30m

4

1.9min

30m

5

60sec

Dive

Rest Interval

Dive

10

1.7min

Static breath hold

St atic breath hold

Dive

1 50sec 15 40sec

40sec

Dive

90sec 1 35sec 13 40sec

75sec

Dive

Dive

1 20sec 12

40sec 12 1 20sec

St atic breath hold

Dive

75sec 1 05sec 10

Comments

60sec

Static breath hold

Static breath hold

Static breath hold

 .   o    N   e   v    i    D

60sec

Static breath hold

Static breath hold

Static breath hold

1.2hrs Hold + dive Distance Durations

CO2 T able

T otals

Init ial rest/preparation I nterval

0.9min

2.5min

2 360m 73.0min

Duration /  Interval

Exercise

1.0min

40sec

2.2min

30m

6

2 . 8 mi n

00m

7

2 . 7 mi n

00m

8

2 . 9 mi n

00m

9

3 . 2 mi n

00m

10

75sec 105sec 60sec 60sec 120sec 40sec 60sec 135sec 40sec 60sec 150sec 40sec

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Dive Training Schedule Session - Interval Dive Training

Always dive with a buddy and with a life guard on duty

Purpose: i) Improve fitness (of freediving muscle groups) ii) Improve endurance and ability to deal with CO2 build up and lactic acid build up Pool length: 50m Total Training time: 65.0min Total Training distance: 1552m Total underwater distance: 940m

1. Warm up - mask only Totals

5.7min   e   v    i    D   r    )   o   D  ,   e   S   c   (   a    f   r   u    S

Exercise

200m

Duration /  Distance Interval

Breast Stroke

S

70sec

Rest est Inte Interv rval al

S

00se 00sec c

Front Crawl

S

70sec

Rest est Inte Interv rval al

S

00se 00sec c

Breast Stroke

S

70sec

Rest est Inte Interv rval al

S

00se 00sec c

Front Crawl

S

70sec

Rest Interval

S

60sec

4 Laps    )    H  ,    M  ,    S    (    d   e   e   p    S

50m

S

50m

S

50m

S

50m

S

UW distance:

00m

Comments

Video

2. Up/Under - Dolphin kicks - 25m under / 25m up - medium speed - mask, snorkel only Totals

7.5min   e

200m

4 Laps    )

UW distance:

100m

Dive Training Schedule Session - Interval Dive Training

Always dive with a buddy and with a life guard on duty

Purpose: i) Improve fitness (of freediving muscle groups) ii) Improve endurance and ability to deal with CO2 build up and lactic acid build up Pool length: 50m Total Training time: 65.0min Total Training distance: 1552m Total underwater distance: 940m

1. Warm up - mask only Totals

5.7min   e   v    i    D   r    )   o   D  ,   e   S   c   (   a    f   r   u    S

Exercise

200m

Duration /  Distance Interval

Breast Stroke

S

70sec

Rest est Inte Interv rval al

S

00se 00sec c

Front Crawl

S

70sec

Rest est Inte Interv rval al

S

00se 00sec c

Breast Stroke

S

70sec

Rest est Inte Interv rval al

S

00se 00sec c

Front Crawl

S

70sec

Rest Interval

S

60sec

4 Laps    )    H  ,    M  ,    S    (    d   e   e   p    S

50m

S

50m

S

50m

S

50m

S

UW distance:

00m

Comments

Video

2. Up/Under - Dolphin kicks - 25m under / 25m up - medium speed - mask, snorkel only Totals

7.5min   e   v    i    D   r    )   o   D  ,   e   S   c   (   a    f   r   u    S

Exercise

10 x Butterfly kicks - hands in front

D

200m

Duration /  Distance Interval

4 Laps    )    H  ,    M  ,    S    (    d   e   e   p    S

UW distance:

Comments

30sec

25m

M Surface after 10 kicks or 25m

25m

H Full speed

Front Crawl

S

30sec

Rest Interval

S

30sec

10 x Butterfly kicks on left side - hands in front

D

30sec

25m

M Surface after 10 kicks or 25m

25m

H Full speed

Front Crawl

S

30sec

Rest Interval

S

30sec

10 x Butterfly kicks on back - hands in front

D

30sec

25m

M Surface after 10 kicks or 25m

Front Crawl

25m

H Full speed

S

30sec

Rest Interval

S

30sec

10 x Butterfly kicks on right - hands in front

D

30sec

25m

M Surface after 10 kicks or 25m

Front Crawl

S

30sec

25m

H Full speed

Rest est Inte Interv rval al

S

120s 120sec ec

100m

Video (click on hyperlink)

ideo1 Butterflykick wofins.wmv

ideo2 Butterflykick wofins side(1).wmv

http://www.apneamania.com/scripts/video3 butterflykick wofins back.wmv

3. Up/Under - Alternate Dolphin & Scissor - 25m under / 3 breaths up - max speed - mask, snorkel & fi Totals

5.7min   e   v    i    D   r    )   o   D  ,   e   S   c   (   a    f   r   u    S

Exercise

Butterfly (dolphin) kicks - hands in front

207m

Duration /  Distance Interval

4 Laps    )    H  ,    M  ,    S    (    d   e   e   p    S

UW distance:

Comments

D

25sec

25m

H 25m or until fatigued

3 surface breaths

S

03sec

01m

S No more than 3 deep breaths

Scissor kicking hands in front

D

25sec

25m

H 25m or until fatigued

3 surface breaths

S

03sec

01m

S No more than 3 deep breaths

Butterfly (dolphin) kicks - hands in front

D

25sec

25m

H 25m or until fatigued

3 surface breaths

S

03sec

01m

S No more than 3 deep breaths

Scissor kicking hands in front

D

25sec

25m

H 25m or until fatigued

3 surface breaths

S

03sec

01m

S No more than 3 deep breaths

Butterfly (dolphin) kicks - hands in front

D

25sec

25m

H 25m or until fatigued

3 surface breaths

S

03sec

01m

S No more than 3 deep breaths

25m

H 25m or until fatigued

Scissor kicking hands in front

D

25sec

3 surface breaths

S

03sec

01m

S No more than 3 deep breaths

Butterfly (dolphin) kicks - hands in front

D

25sec

25m

H 25m or until fatigued

3 surface breaths

S

03sec

01m

S No more than 3 deep breaths

Scissor kicking hands in front

D

25sec

25m

H 25m or until fatigued

Rest Interval

S

120sec

00m

S Rest when 200m completed

 \\vboxsrv\conversion_tmp\scratch1676\68887303.xls.ms_office

200m

Video

ideo6small fins normal.wmv

Page 3 of 4

4. Up/Under Dolphin & Scissor - 15m under / 1 breath up - max speed - mask, snorkel & fins Totals

4.1min   e   v    i    D   r    )   o   D  ,   e   S   c   (   a    f   r   u    S

Exercise

95m

Duration /  Distance Interval

2 L a ps    )    H  ,    M  ,    S    (    d   e   e   p    S

UW distance:

Comments

Butterfly (dolphin) (dolphin) kicks - hands in front

D

15sec

15m

1 breaths only

S

01sec

01m

S Only 1 breath, no rest

Scissor kicking hands in front

D

25sec

15m

H + or - dist to keep 1 breath only

1 breaths only

S

01sec

01m

S Only 1 breath, no rest

Butterfly (dolphin) (dolphin) kicks - hands in front

D

15sec

15m

H Start with 15m, reduce if nec

90 m

Video (click on hyperlink)

H Start with 15m, reduce if nec

1 breaths only

S

01sec

01m

S Only 1 breath, no rest

Scissor kicking hands in front

D

25sec

15m

H + or - dist to keep 1 breath only

1 breaths only

S

01sec

01m

S Only 1 breath, no rest

Butterfly (dolphin) (dolphin) kicks - hands in front

D

15sec

15m

H Start with 15m, reduce if nec

1 breaths only

S

01sec

01m

S Only 1 breath, no rest

Scissor kicking hands in front

D

25sec

15m

H + or - dist to keep 1 breath only

Rest Interval

S

120sec

00m

S Rest when 100m completed

5. Up/Under - Dolphin kicks - 25m under / 25m up - max speed - mask, snorkel & fins Totals

7.5min   e   v    i    D   r    )   o   D  ,   e   S   c   (   a    f   r   u    S

Exercise

200m

Duration /  Distance Interval

4 La p s    )    H  ,    M  ,    S    (    d   e   e   p    S

UW distance:

Comments

Butterfly (dolphin) (dolphin) kicks - hands in front

D

30sec

25m

H 25m or until fatigued

Butterfly (dolphin) (dolphin) kicks - hands in front

S

30sec

25m

H

Rest Interval

S

30sec

Scissor kicking - hands in front

D

30sec

25m

H 25m or until fatigued

Scissor kicking - hands in front

S

30sec

25m

H

Rest Interval

S

30sec

Butterfly (dolphin) kicks - hands by side

D

30sec

25m

H 25m or until fatigued

Butterfly (dolphin) kicks - hands by side

S

30sec

25m

H

100m

Video (click on hyperlink)

ideo6 small fins normal.wmv

rest at one end of pool

rest at one end of pool

Rest Interval

S

30sec

Scissor kicking - hands by side

D

30sec

25m

H 25m or until fatigued

rest at one end of pool

Scissor kicking - hands by side

S

30sec

25m

H

Rest Interval

S

120sec

rest at one end of pool

6. Long Dives - Dolphin & Scissor kicks - 50m & max - variable speed - mask, snorkel & fins Totals

34.5min   e   v    i    D   r    )   o   D  ,   e   S   c   (   a    f   r   u    S

Exercise

Duration /  Distance Interval

Rest Interval

S

120sec

Butterfly (dolphin) (dolphin) kicks - hands in front

D

50sec

Rest Interval

S

120sec

Scissor kicking - hands in front

650m

D

50sec

Rest Interval

S

120sec

Butterfly (dolphin) (dolphin) kicks - hands in front

D

60sec

Rest Interval

S

120sec

Scissor kicking - hands in front

D

50sec

Rest Interval

S

120sec

Butterfly (dolphin) (dolphin) kicks - hands in front

D

70sec

Rest Interval

S

120sec

Scissor kicking - hands in front

D

70sec

Rest Interval

S

180sec

Butterfly (dolphin) (dolphin) kicks - hands in front

D

80sec

UW distance:

Comments

450m

Video (click on hyperlink)

rest at one end of pool 50m

H 50m or until fatigued

50m

H 50m or until fatigued

50m

M 50m or until fatigued

50m

M 50m or until fatigued

ideo6 small fins normal.wmv

rest longer if required

rest longer if required

rest longer if required

rest longer if required 50m

S 50m or until fatigued rest longer if required

50m

S 50m or until fatigued

75m

M Max distance for you

M Max distance for you

rest longer if required

Rest Interval

S

180sec

Scissor kicking - hands in front

D

80sec

75m

Cool down session as per warm up but slower

S

600sec

2 00 m

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1 3 La ps    )    H  ,    M  ,    S    (    d   e   e   p    S

rest longer if required

Nice & relaxed

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