Here is the fourth sample from my next swim book: “Swimming with the Mind of Meditation” I will be releasing one each week for the next few weeks for a total of 8 practices. Each week the practices will get a little longer.
This practice includes a post swim mindful practice, check it out and give it a go!
1 x 500 warm up-do a body scan, feel where you are at.
5 x 100 on 2:10-leave the wall on 2:10, aim to practice touching the wall in 2:00 minutes allowing 10 seconds rest before starting the next 100. Note time and strokes per length for these. If this is too much of a stretch for you at this time, then extend your time and be sure you have at least 10 seconds rest.
5 x 200 on 4:20, leaving the wall every 4:20. If this is too much of a stretch for you at this time, then extend your time and be sure you have at least 10 seconds rest.
6 x 50 on 1:00. If this is too much of a stretch for you at this time, then extend your time and be sure you have at least 10 seconds rest.
1 x 100 swim down, loosen
Note: Use the 500 warm up to decide on a focal point to use for the main sets. If you cannot make the time on these sets, ad 5-10 seconds, then work to make that time.
Post Swim Mindfulness Practice:
Exercise is like stirring the pot of a fine soup or stew you are creating. You chop and stir and ad a variety of things, stir it around move it around to mix it all up get things moving. After all the stirring it is time to rest, to let it simmer. After your swim let it sit, let it simmer in your body so all the juices and flavors can take hold, develop, enrich the flavor of the stew by letting it sit, all the stuff of the stew comingles. Allow your focal points take hold in your muscles.
For this mindfulness practice, after you are done your swim, sit. I like to stretch a minute or two then sit. Set the timer for 3-5 minutes. Sit tall with a long, strong posture, then hold that as you settle into the breath. After 10 breathes, move your focus to doing a body scan. Sense the body, it’s awake and alive feeling after the swim. Awareness of this awake, aliveness is being in your body. Simply notice, pay attention, how your body feels is the practice.