Table 2. Swimming exercise for additional normoxic training in all participants.
Sessions Exercise program
Warm-up 400 m slow and easy, working on your water feel.Alternating Freestyle and Backstroke, 50 m each.
Drills 4 × 50 Freestyle only leg kick without kickboard breathing frontally, 30 sec rest in between.4 × 50 breaststroke only leg kick without kickboard breathing frontally, 30 sec rest in between.
Main set 1250 m Pyramid: 50, 100, 150, 200, 250, 200, 150, 100, 50All Freestyle, medium steady pace, 5 - 8 slow deep breath rest in between,You can take a longer (3 min) break and have a drink after reaching 250 top level200 m Backstroke swim down
Swim down 350 m kickboard, 200 deep Freestyle leg kick, 150 long deep breaststroke kick
Total 2.6 km