INTO THE FLOOD
DEEP WATER COMBAT
Totally opposite to our benchmarking tests for classic speed and endurance. Here we are drilling objects, underwater breathing and restricted strokes. It’s fun to mix things up from time to time with days where we look to improve other capacities and abilities. If there is more than one of you, you’d be crazy not to set some competitions up.
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Darkened Lights are our workout modifiers for those seeking out additional adversity. The lights whom help us find the way are now dimmed, prepare for more intense mental and physical struggle.
Make your Sigr count.
Decrease your weight to increase your time under tension on all non explosive movements.
Failure is always an option. Failure carries Consequence.
1 lap = there and back in your pool – generally 25m each way
CAUTION: ENSURE YOU HAVE CONSTANT SUPERVISION WHEN COMPLETING HE UNDERWATER ELEMENTS OF THE WORKOUT. IF YOU ARE UNABLE TO HAVE SOMEBODY SUPERVISE, AVOID OVEREXERTION AS IT CAN ENDANGER YOUR LIFE OR RESULT IN SERIOUS INJURY.
Your warm up work below – get the body moving without going to war.
2 LAPS FRONT CRAWL
Move, practise your technique, get breathing.
2 LAPS BACK STROKE
1 LAP – MAX UNDERWATER DISTANCE EACH WAY
Work a little harder here – aim for a strong distance travelled under water. Practise not panicking when starved of breath.
Practise retrievals of objects at the bottom of the pool. Practise with depth changes, object size and weight, along with distance to retrieval and extraction points.
20 x MAX DISTANCE UNDERWATER
Rest 1 min between each attempt
3 x LAPS WITH KICKBOARD
Hold the kickboard vertically with only a few cm’s out of the water. Hold the board in front of you arms outstretched to focus on your kicking power and endurance.
1 x MAX EFFORT
Encumber yourself with weight (clothing, vests whatever you can find) and swim your max distance. Stop just before failure
2 x CHOSEN SWIM TECHNIQUE
2 laps of mixed freestyle swimming to cool down and work on technique.