How effective is this training schedule for a beginner?

[divedeeper]

Hey guys! Im 17 years old and have been freediving for about a month. I have a very good aerobic fitness (competitive swimmer for almost 4 years), although im only swimming about 3 times a week (seeing as too much aerobic only teaches your body to burn more oxygen which is detrimental for apnea). So, i was just wondering, how effective is my training? Here it goes:

CO2 Table on mondays (2 min vent/2 min hold...30 sec vent/2 min hold).

On tuesdays I do apnea walking,about 7, interval rest=2 mins (almost no hyperentilation just 1 inhale/exhale, deep breath and hold for 1 min. After that I get up and can walk for about 1:20-1:45. Total time 2:45.)

On thursdays i do exhaled apnea walks,about 7, interval rest =2mins. (pb so far 1:10).

Fridays I do interval apnea walking (i just walk, hold for 30-35 seconds,exhale/inhale (no breath up between) and hold again for 30-35. Do this for as long as i can). I also do some laps 6X22m or so..same as walking just exhale/inhale no breath up between. These are to build up CO2 tolerance of course.

Saturdays i can go to the beach for some recreational freediving or the pool. In the pool my pb is 1:44 dynamic, although not very strenous work just pushing of walls and slow armstrokes, just enjoying the water. (probably moved about 60m, no fins).

Is there enough rest in between? I know youre not supposed to train everyday so maybe I should make them longer workouts less times per week? Again im swimming about 3 times per week (ALOT about 4-5k meters). If anyone has any comments or criticisms please let me know. Thank you all very much.

 

[pingshui]

I am not an expert, but you can use your swim practice for apnea pratice as well. Instead of breathing every second or third stroke on freestyle, you increase this to every 8th or 10th time, or even more. Alternatively breathe for 25 and don't breathe for the next 25. There are a lot of things you can try. Or really use the whole 15m underwater after the turn.

 

[divedeeper]

Yes I had thought about that but its basically CO2 training right? Does it matter if I do it on the same day as full inhale apnea walks, which is more of a O2 training? Thanks very much for the reply

 

[pingshui]

Yes, it would be CO2 training.

You can probably do as much apnea walks as you like, as long as you still feel comfortable. I was very exited my first few month and also did almost daily apnea training of some sort. I ended up pausing for two month, because I could not really enjoy it anymore. When I started over I focussed on relaxation and I give myself some rest as well. You will have to find out how it works for you.

 

[Kars]

Jep rest is vital.

Maybe you want to draw up a chard of all the aspects you are good at, and a list of the things you can improve?

Also what is it you like to do freediving? Do you like to explore your limit's, do you like the silent relaxation, etc, etc.

From this you'll derive a direction to go. That will direct your training.

I cannot say much about your training if I don't know what your goals are.

 

[divedeeper]

When you ask about the aspects I am good at, you mean just freediving aspects? If so, the only thing I know I'm good at, just as with any sport or anything I do, is the tenacity and motivation I feel towards it. When training on land i always try to push myself to the limit, no matter how much it hurts.

As for the things to improve, I seem to be getting contractions pretty early in all my dives/breath holds. I can hold em off for pretty long though. Most of the time I start to get them at around the middle of a breath hold. Also, I wouldnt mind help on the mental part, thinking of nothing. Usually when contractions hit up I start getting unpleasant thoughts.

What I like most about freediving: I guess its pretty much the feeling of overcoming nature and just being relaxed with the water. The whole thing just makes me feel like I'm achieving something humans are not meant to.

As for the goals, not really looking for numbers, or hunting. I guess I just like exploring the sea floor, the corals and of course, its inhabitants. I hope to one day dive to 100ft though.

Hope it helps and thanks

 

[Kars]

In the light of your goals, I recommend reading through: http://forums.deeperblue.com/freediving-science/86127-how-flow-freediving.html

Try to aim for quality.

Learn to meditate.

Find the fluid way around your barrier, instead of forcing your way through. The Frog Flow exercise may be your way.

When doing dynamics, apnea-walks, statics, start with an empty mind, and focus on what your feeling now. Avoid judgement, avoid expectations, avoid thinking. Only feel without judgement. Closing one's eyes a bit, avoiding conscious recording of your apnea.
Be safe and have a capable dedicated buddy.

Enjoy the flow!

 

[divedeeper]

Looked over the thread and saw the frog flow video looks very relaxing! Thanks alot Kars cant wait to try it. Any other tips would be greatly appreciated.

 

[pingshui]

You should consider something:

Do you dive because you want to enjoy it? Then there is no reason to push it no matter how much it hurts. I tried that and in the end it was counter-productive. Of course training always "hurts" a little, but especially for apnea it does not hold true that the more it hurts the better I get. For apnea it rather is the less it hurts, the more I can relax, the better I get! Please keep this in mind and simply enjoy the underwater world!

 

[divedeeper]

Hmmm I always thought you had to really push yourself in order to make an improvement...(of course im not pushing myself to a point where i get dizzy or anything, just try to hold on to the contractions for as long as I can).

 

[pingshui]

I just want to warn you from doing too many max. attempts. It will drain your energy quickly! I did that, I have/had the same competitive mindset as you do.
And honestly, apnea ist really more about relaxation than about fighting. I train to be relaxed and see how far I can go with that. In the beginning I tried the hard way fighting myself through it and did not get as nearly as far as I am now. Just make sure you have a proper mixture so you don't go into "stress-mode" whenever you start holding your breath because you expect it to be unpleasant.
When I started the more relaxing approach my contractions became less strong and I was able to hold them longer, thus increasing my previous pb by over a minute. And I still feel there is more potential, as it was not overly painful or stressful.

Freediving should be fun! Don't forget this!

 

[divedeeper]

Well I must admit Freediving is unlike any other sport Ive tried, all of which give more importance to brute force rather than relaxation. This, of course, just makes freediving alot more attractive to me! Thank you for the advice pingshui, I'll keep it in mind on my next training session.