There are many training routines, including full 1 hour sessions in the
Apnea Training Manager. Most of them come from our club trainings. I'll be adding more before the new training season starts in October. I plan adding a full year training plans too, but they are currently not available yet.
Our training sessions are changing frequently, so it is not really a routine, but rather an adaptative process that changes as the freedivers progress. The training should include technique drills and endurance. A common problem, especially at freedivers in good physical shape, is that they often train in hypercapnic mode (quick sequences of apneas). They are then able of amazing performances for example in relays, but often their PB's are just very few meters above their maximal training lenght, and often finishing with a samba. On the other hand, there are freedivers who manage better combining hypercapnic and hypoxic training - their PB's are then significantly higher than their maximal training swims, and although they are often far not capable of such serial apneas as the former group, their PB's may easily surpass them.
I'd call the first group "Push, Push, Push", while the other one "Relax, Relax, Relax" (I mean with this what runs through their heads when swimming under water, it is not about their general approach to the training). You can achive excellent results with both approaches, but the best chance for success you have if you are capable of both and then find the right ballance for you. So be carefull in the training routine not to only fall into the Push mode, while forgetting about the relaxation part. For this reason, we also use to do static only sessions two times a week - they help much better than the dynamic training to get into the Relax mode, and to learn pushing while improving the relaxation. Not surprisingly, we rarely see the Push people at those static trainings.
You can also have a look at Pelizzari's Manual of Freediving (
book Pelizzari @ APNEA.cz) - there are some hints and exercises too.
