#exercise routine

Monday - CO2 Table - Bodyweight Resistance Training

Tuesday - O2 Table

Wednesday - CO2 Table - Swim at Pool

Thursday - O2 Table

Friday - CO2 Table - Swim at Pool

Saturday - O2 Table - Bodyweight Resistance Training

Sunday - Rest

Each day after a table I also do some sort of breathing exercise whether that is a breathhold, breathhold walking, multiple held breaths with only a single inhale between (similar to how life in the water will actually be), or some sort of resistance breathing like laying on my stomach to strengthen my breathing muscles.

If the weather is nice as well I try to go for a walk in the mornings, midday, or evening either to the train-station (3km total), to the overlook (12,5km total), or just going glass hunting (around 1km or so). Some days I will also go for a swim in the sea or canal or somewhere. I have the goal someday to swim to the next town which is 10km in total.

Bodyweight Resistance Training tries to target five muscle groups: upper legs, lower legs, core, obliques, and lower back. The arms are largely omitted as it is not a major muscle used when swimming as I do and in the suit I will not have my flippers held in the streamline position since my face will be doing that instead. Generally I do 2 sets of an exercise from each of the list to two before failure (or failure if I misjudge things).

Bodyweight Exercises - Upper Legs: Squats, Sissy Squats, Split Squat, Reverse Lunge, Hamstring Curl (With fin for weight) - Lower Legs: Calf Raises, Donkey Calf Raises, Fin Raises Back/Stomach - Core: Leg Lifts, Hollow Ups, Plank, Hip Bridges, Candlesticks (not strong enough for this one anymore), V-ups (stomach gets in the way of this one still) - Oblique: Side Leg Lifts, Side Crunches, Russian Twists, Hip Bridges Side - Back: Glute Bridges, Reverse Plank Bridge, Bird-Dog, Arch Ups, Flutter Kicks, Good Mornings

These are at least what I can largely do right now. Eventually I may be able to add more exercises, more weight (which for a lot of things the fin can do quite well with since that is 5kg very easily), or move to using machines for some things.

Hopefully this routine, and evolutions of it will help give me the strength in my body to be able to breathe effectively and swim strongly. I have already begun to notice some differences going up stairs and I can spyhop up to my navel with enough depth. I think with a stronger fin (since I am still using a fin-fun advanced that has become honestly quite worn out) I could get yet a fair bit higher, and I hope someday I will be able to breach entirely from the water.