Help on Pool training?

[Elzin]

Hello everyone
I have recently started training freediving in pool 2 days a week and was wondering if you guys had any tips for me!
maby a program that i can work on in the pool to get better time under water when spearfishing.

Some info about me:
29 years old guy. From Norway, have been spearfishing for 3 years. without large progress. i have a little astma as well. Due to the cold weather we have i dont spearfish all year everyday
My dry static is 4 minutes on a good day. i can do a 25+25m swim in the pool with fins at max
my usual dive time is about 0.45 - 1.10 sec

exercises i do now:
-25m underwater. 10 breaths then back. repeat 10-15 times
-dive down to 3.8m then up again taking one breath and repeat 20 times
-dive down on the 3.8m dept on lane 1, then swim to the last lane, 7? i stay here until divetime reach 50 sec, then i swim back to lane one and then surface. repeat 5 times (this dive lasts for about 1.30)

I dont do any warmups
Are there any specific training methods that is recommended for improving my divetime?

Thank you very mutch for reading

 

[Apneaddict]

None of those exercises are bad, unless they are being done alone / solo.

With a partner (trained in freediving safety), do these exercises and push yourself a bit further.

Are you getting contractions?

 

[Elzin]

yes i get contractions, sometimes more then other times

Are there any exercises i should do before entering the water? i read about ppl doing some lung stretching after training. any tips on this?

 

[Apneaddict]

Uddiyana Banda is a diaphragm stretch that can be done before hand.

If increased spearfishing bottom time is what you're after, there's generally a couple of things you can work on.

The ability to relax with an increasing amount of CO2 and also underwater hangs / statics or while moving very slowly / in a relaxed fashion.

You can look up "frog flow" on YouTube by our very own Kars.

These need to be done with a competent / diligent in-water safety.

The mental aspect to slowing things down and relaxing into the dive and allowing feelings to occur, as opposed to fighting yourself and the water is helpful for longer dives.

For physical conditioning and CO2 tolerance, underwater hockey is a great cross training sport, it's fun and by definition you have "safeties" all around you.

 

[pj2000]

You can try swim 25m then wait 1' near the wall and go back. It shoul takes about 2'. Good training is "finger walking" at the bottom of swimming pool. It will slow down distance 25m to about 50sec. Another stuff is that you can start with another belt with weight to 3,5m wait 1min and after that 25m. I have lot more try those


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[Killa]

You need to shorten the pauses between dives (with buddy) - 25m -6 breaths, 25m - 5 breaths, 25m - 4 breaths, 25m - 3 breaths, 25m-2 breaths and then try to repeat 25m with 1 breath 3 times.

Also good exercises are to start with a static in the deep end (15, 30, 60 seconds) then swim 25m. When you get better you start with 25m swimming, 15/30/60 static, 25m back.

What I personally do is hypoxic freestyle swimming with really short pool fins - I try to do 500 meters with breathing only each 6th stroke. Trying to get that to each 8 stroke. You can start with each 4th stroke, then go to 5th or 6th. But be prepared, it's really hard You almost immediately get contractions and they just won't stop. It's an exercise you can do no matter how good of a diver you are, because it's always hard - if it get's to easy you just limit the breathing (shouldn't go over 8) and swim faster.

 

[pj2000]

Today I've trained 40 seconds at the bottom and after this time 50m DNF. I start with 30' and 50m.


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