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Effecient freedive specific DYN/DNF training in the pool that you can do by yourself

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Arjen

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Apr 28, 2008
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I'm looking for an efficient freedive specific training method for DYN and DNF that I can do by myself in the pool and that is also quite risk free.

My problem is that I have to travel a lot for work and that my working hours are not very 9 to 5. Normally I work for 2 months, 6 day a week (if I'm lucky), for 12 hours a day, followed by a month of leave. This makes training a bit difficult when I'm at work and also it is often not possible to find a buddy. So I do a lot of dry tables whenever I feel well enough to train and I made my tables mostly hard and short so they don't take a lot of time. This resulted in a pretty good PB in STA (6:45) but a not so good PB in DYN (104) and DNF (79). Most of the times I have access to a pool of 20 to 33 meters, depending on where I am.

What are good methods to train that I can do by myself and do not take a lot of time. Preferably not more than 30 minutes time in the water and freedive specific.
 
Re: Effecient freedive specific DYN/DNF training in the pool that you can do by yours

the limitation for "safe" diving is that without a partner and breathhold training in water is not safe. however technique training can still be done but on the surface using a fron snorkel focusing on the kcik technique with monofin or the split stroke technique for no fins. perfecting these techniques on the surface will go along way to improving your performances when you attempt max swims in a safe environment. general fitness training including swimming laps will build up you muscle fitness as well. other than that i dont really believe that ANY unsupervised apnea is safe or risk free.

i also work away alot and am limited by the pool at my hotel for training and do similar tom what i have written above. mind you i hate pool training and my performances are very average.

DD
 
Re: Effecient freedive specific DYN/DNF training in the pool that you can do by yours

If you train alone, either train technique - glide, turns, push-offs, separate arms / legs (for DNF), or even single arm / single leg laps; or build-up power and endurance and aquacity - long distance swimming, sprints, using training fins and hand paddles, using pull-buoys. Then you can also do some hypercapnic or Fartlek exercises (fartlek means combination of short apnea swims with aerobic swim with no stops). Hypercapnic means shorter distances with short recoveries - it is somehow safer than hypoxic training, but if you train alone you still need to be aware that a BO is a possibility (can be even because of excess CO2), so having a spotter would be definitely better. Additionally, some pools ban underwater swimming. Then you can also do interval swimming, where you do pyramid laps with longer and longer breathing cycles. Of course, there is still a risk of BO, so stay safe!
 
Re: Effecient freedive specific DYN/DNF training in the pool that you can do by yours

First off, great job on your PB's. Those are some pretty awesome numbers for training on your own.

I agree with DivingDane that no apnea training is safer than any underwater apnea training when unsupervised, but that's just not practical. I'm not qualified enough to suggest anything, but I believe that short, restrained underwater exercises solely for the purpose of technique, are not any more dangerous than holding your breath while walking past a dumpster.

Proper technique DNF training simply can not be done on the surface. I don't have a freediving buddy either, and if I want to train dynamics, I usually do it alone. I do nothing more than 25m easy lengths with plenty of recovery time and I focus on my technique. You could try different styles (Trubridge's style seems to be the accepted standard, but maybe you will find something that works better for you). You could try gliding and see how streamlined you can get. Basically, I think the purpose should be a search for max effeciency.

Again, I'm really new to the sport, and certainly not at your level, but I believe that you can be reasonably safe while training solo, with the right judgement. I've played around swimming underwater with friends countless times since I was 3, and I've never heard about anyone besides a freediver doing something dumb ever blacking out in a pool.
 
Re: Effecient freedive specific DYN/DNF training in the pool that you can do by yours

Hi Folks, just a quick question.
When doing FRC no fin lenghs of the pool I try to take full advantage of the glide. However, being negative I have a tendency to scrape the bottom of the pool with my knees just before I take my next stroke which messes up my rhythm...how do you compensate for this? A quicker stroke rate?
 
Re: Effecient freedive specific DYN/DNF training in the pool that you can do by yours

Hi Folks, just a quick question.
When doing FRC no fin lenghs of the pool I try to take full advantage of the glide. However, being negative I have a tendency to scrape the bottom of the pool with my knees just before I take my next stroke which messes up my rhythm...how do you compensate for this? A quicker stroke rate?
How about taking enough of an inhalation to make you neutrally bouyant?
 
Re: Effecient freedive specific DYN/DNF training in the pool that you can do by yours

i am using a 1.5mm suit with no weights to help the buoyancy
 
Re: Effecient freedive specific DYN/DNF training in the pool that you can do by yours

iv3
I have the same problem. I partially solved it by using a neck weight. I think the other part, at least for me, will be to wear a thin wetsuit bottom to add some flotation to my legs. I can be neutral in the water, but my legs sink and my chest heads up, even with a neck weight, home made, about 1.5 kg).
Watching the videos of Mullins doing 2 strokes per 25 m shows that not everyone has the problem. His glides are REALLY long, and his legs don't sink.
 
Re: Effecient freedive specific DYN/DNF training in the pool that you can do by yours

iv3
I have the same problem. I partially solved it by using a neck weight. I think the other part, at least for me, will be to wear a thin wetsuit bottom to add some flotation to my legs. I can be neutral in the water, but my legs sink and my chest heads up, even with a neck weight, home made, about 1.5 kg).
Watching the videos of Mullins doing 2 strokes per 25 m shows that not everyone has the problem. His glides are REALLY long, and his legs don't sink.

I have exactly the same problem! I'm wearing a 4 pound neck weight, but either my stroke has problem or it's my body, every time I use my arm stroke, my leg kind of sink. Watching world's elite freediver doing DNF, it's amazing how they can maintain streamline position all the time without any sinking problem.
 
try a wetsuit bottom and see whether it helps.
Yes, that's something I'm thinking about. Just came back from VB intermediate class December 2015, instructor suggested the same thing. But I'm afraid it's more because of my bad technique. I have been using leg kick only for DNY for the past 2 years, just started to use arm stroke again.
 
A safe way to train by yourself is to NEVER hit your MDR. Long trainings to keep a steady, safe pace will also be necessary. Don't ever get even close to using your MDR, and never (for the love of anything you love) push, nor get close to any of your limits. You should factor whether or not you have a naturally fast heart rate (easier recovery) or a slow one (greater chances for shallow water black out). I know your feeling, and I relate. For everyone it's either find a buddy or not doing it at all, right? As long as you keep a reasonable margin, and then some, you should be fine. I train 100 minutes a day by myself, 25 yards per minute got old pretty quickly, but I kept doing it until my heart was barely fluctuating (I keep a steady pace indefinitely with three breaths at each end). Then switched to 50 yards laps, currently at one every 2.5 minutes, goal is one every two minutes for a steady pace for the entire time. I shave 5 seconds after one month if and only if it feels extremely comfortable by the tenth lap, without even having to concentrate on clean technique. If other people swim in the same pool, have them keep an eye on you regardless, also discuss emergency procedures with them, they may save someone else, hopefully not you.
 
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Thanks for the advice. I like your training methods, slowly, steadily and safely. I swim 25 and 50 yard DNF regularly, but need to be more systematic like you do.
 
So Octavio, your post above got me interested. I went to the pool this morning and thought I would do the repeated 25 meter/1 min workout. I got through the first two and pooped out. I had to slow down to about 1:20 min per cycle. At that rate I did 20 more cycles. Can I expect that if I do these 2 or 3 times a week I will improve so that I can do 1:00 min per cycle? What was rate when you started, did you start at 1:00 min - or slower?
 
Mark, please allow me to cut in and share my experience with you. I tried to train more systematically with this method. Saturday I was able to do 25 yard/min for 20 cycles, I was almost going to quit after 7-8 cycles, but then I said to myself, just try a few more cycles and see how it goes; At about 10-11 cycles I was actually feeling better, still tired, but not as bad; At 15-16 cycles I knew I can finish it since I'm seeing the light at the end of the tunnel, so it's more mental than physical at this point. However, on Sunday I might have too full a lunch, I only lasted 6 cycles and stopped, then I took it really easy and did 1:30 min per cycle. Since I'm doing it alone, hard to find a buddy, I want to be on the safe side, there are life guards on duty, but I won't trust them completely. I want to push myself somewhat, but not too hard to be dangerous. I think I will continue with 1:30 min cycle and shave off 5 second per week/month, try to progress slowly and steadily. Once I reach 25 yard/min comfortably, I will go for 50 yard cycle, maybe start with 50 yard per 2.5-3 minutes.

BTW, where can you find a 25 meter swimming pool (I assume you are in the US)? I'm in NH, I can only find 25 yard swimming pool locally. We have a few outdoor Olympic size swimming pools (50 meter), but they are only open during summer.
 
neonh - My pool is in Annapolis Maryland. And I don't really know if it is 25 yards or 25 meters - I will try to find out.
Like you, I am doing this without a buddy so I'm reluctant to push myself.
REALLY wish I had a pool buddy!
 
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