Increase dynamic range

[Moony2011]

Hi together,

how can i increase my dynamic range?
I'm now at 100m and come up clear to surface but with heavy legs.
The heavy legs are starting at around 80m.
I know that it happens from getting into anaerobic mode and consuming less O2.
How can i train the lacidi acid?
What kind of training can you suggest to me to get far?
I would like to train for only one very long max attempt just for me not for a competition.

Thank you very much for your answers.

 

[pingshui]

I face the same problem and would also like an answer. I guess what could help is doing hypoxic sprints, but I don't really like them

Another question, related to this though: How far can I expect to be able to continue my dive after I get heavy legs? I always come up perfectly clear and only, because the heavy feeling scares me while I am diving. Do I come up too early or are the heavy legs already a clear sign that I am close to a Samba/BO?

 

[kanthand]

check these two:

http://www.fridykning.se/freediving/features/muratarticle1.html

http://www.fridykning.se/freediving/features/muratarticle2.html

and:

http://www.sydneyfreedivers.com/index.php?option=com_content&view=article&id=68:swimming-a-200m-dynamic&catid=14:articles&Itemid=30

Of course "everybody" is different. But according to those articles, getting lactic in the muscles is at first a welcome incidence, and secondly not too close to the end of the dive. Its not like you can go the same distance again but quite a bit.

I would highly appreciate tips to translate static time into dynamic. Just recently popped up to the 6min mark static, but am still swimming a compared "rubbish" 50m to 60m. I am always using 2kg led around my hip for for better gliding. Style is a well stretched doplhin swim, making bifin kicks, around 3-5 kicks and then gliding for a second or two. If I swim at my speed it takes 1m20s for 50m.
I just recently started to reach the lactic point in dynamics. After longer swims I usually got a warm feeling that rushed my body. That was always a moment where my alarm bells did ring and I surfaced. Lately I am always secured by a buddy. So I decided to push over the feeling and see where it takes me. I got heavy legs. Made two more kicks and a glide and then surfaced decently clear...
thx in advance :]

 

[Moony2011]

check these two:

http://www.fridykning.se/freediving/features/muratarticle1.html

http://www.fridykning.se/freediving/features/muratarticle2.html

and:

http://www.sydneyfreedivers.com/index.php?option=com_content&view=article&id=68:swimming-a-200m-dynamic&catid=14:articles&Itemid=30

Of course "everybody" is different. But according to those articles, getting lactic in the muscles is at first a welcome incidence, and secondly not too close to the end of the dive. Its not like you can go the same distance again but quite a bit.

I would highly appreciate tips to translate static time into dynamic. Just recently popped up to the 6min mark static, but am still swimming a compared "rubbish" 50m to 60m. I am always using 2kg led around my hip for for better gliding. Style is a well stretched doplhin swim, making bifin kicks, around 3-5 kicks and then gliding for a second or two. If I swim at my speed it takes 1m20s for 50m.
I just recently started to reach the lactic point in dynamics. After longer swims I usually got a warm feeling that rushed my body. That was always a moment where my alarm bells did ring and I surfaced. Lately I am always secured by a buddy. So I decided to push over the feeling and see where it takes me. I got heavy legs. Made two more kicks and a glide and then surfaced decently clear...
thx in advance :]

Hello kanthand,

it looks like a whole german thread
btw, thanks for your 200m article. I've saved the link directly in my browser.
There are some nice tips and training methods.
So, you are at a 6 min STA time but you can only go for a 50-60m dyn dive?
That sounds curious.
Probably its your fin technique or hydrodynamic style in water that you can't get further.
At which distance starts your urge to breath?

Greetings

Sebastian

 

[kanthand]

Hey Sebastian,

it looks like a whole german thread

btw, thanks for your 200m article. I've saved the link directly in my browser.

There are some nice tips and training methods.

yeah he gives away plenty of details which is awesome. Glad its informative for you

So, you are at a 6 min STA time but you can only go for a 50-60m dyn dive?
That sounds curious.
Probably its your fin technique or hydrodynamic style in water that you can't get further.
At which distance starts your urge to breath?

Well 6min was a PB yesterday. But I did some 5m30ish before so lets say thats my true mark. But still seems like a big discrepence.
Some boundary informations: The static is divided into 2m to 2m30s comfort and rest is struggle. Same for 6min run. To my arms: 3 weeks ago some1 told me stretch them. So they are a straight line, hands meeting at front, head down, just like it has to be for monofining. I am still very unflexible in the shoulders though, it takes me effort and focus to keep the arms straight. To my kicking: no idea how good or bad it is.
The urge on dynamic (25m lap): The first soft urge hits me about at the first turn sometimes one body lenght before. Its not that much of a mental problem as I know I can go comfort struggle 1:1. But the contractions get very fast heavier then on static. On last sessions I can get myself to make a second turn and swim one body length. Then the warm feeling like in my last post hits me.
I experimented a bit. And I can delay the start holding my breath for about 15 seconds and won't loose distance. In fact a 1min static, followed by barely 50min dynamic has been possible too. The latter making a total time of 2min underwater. Otherwise I have trouble to constantly move while doing apnea for more then 1m30s.
:/
whats your opinion to that?

edit: Ok just tested an apnea walk. Very few preparation. And on a full inhale could apnea walk for about 2min. Maybe 2:30 with putting up a fight... Sry but I never stopped times for apnea walks. Am I very inefficient in water then? Or is Apnea walking still alot less consuming then swimming?...

 

[Moony2011]

Hey Sebastian,



yeah he gives away plenty of details which is awesome. Glad its informative for you



Well 6min was a PB yesterday. But I did some 5m30ish before so lets say thats my true mark. But still seems like a big discrepence.
Some boundary informations: The static is divided into 2m to 2m30s comfort and rest is struggle. Same for 6min run.

Well, for me it looks like this: I can go only 1:30 min or 30-40 contractions in struggle phase at static.
My discomfort is starting without purges at 2:30 - 3:00. With some more purges i can delay the contractions to nearly 3:45 min.
You can manage your struggle phase pretty good. 2:30 - 3 min in struggle is awesome

To my arms: 3 weeks ago some1 told me stretch them. So they are a straight line, hands meeting at front, head down, just like it has to be for monofining. I am still very unflexible in the shoulders though, it takes me effort and focus to keep the arms straight. To my kicking: no idea how good or bad it is.
The urge on dynamic (25m lap): The first soft urge hits me about at the first turn sometimes one body lenght before. Its not that much of a mental problem as I know I can go comfort struggle 1:1. But the contractions get very fast heavier then on static. On last sessions I can get myself to make a second turn and swim one body length. Then the warm feeling like in my last post hits me.
I experimented a bit. And I can delay the start holding my breath for about 15 seconds and won't loose distance. In fact a 1min static, followed by barely 50min dynamic has been possible too. The latter making a total time of 2min underwater. Otherwise I have trouble to constantly move while doing apnea for more then 1m30s.
:/
whats your opinion to that?

Your urge to breath is already starting at the end of the first 25m?
This looks really early. I think you have to relax your body and mind and don't think to much about the coming urge to breath. Make 2-3 purges before your try. The first 50 m should be a relaxing dive without any urge to breath.
About your pre static and then dynamic attempt. We train this in our club too. We make this with 2 - 2:30 static with a following 50m dynamic dive.
This is very cool and you are completely relaxed for your dyn dive.
I would be so happy if i could do 1:1 in dynamic
My contractions are starting at around 60-70m.

The warm feeling that you described is a sign that your body switches into anaerobic mode and you consume less O2. The sooner it comes the further you can dive.

Beware of apnea walks, its possible to hurt yourself but a good training exercise too.

 

[kanthand]

Well, for me it looks like this: I can go only 1:30 min or 30-40 contractions in struggle phase at static.
My discomfort is starting without purges at 2:30 - 3:00. With some more purges i can delay the contractions to nearly 3:45 min.
You can manage your struggle phase pretty good. 2:30 - 3 min in struggle is awesome

I am kinda different on that :b. I don't remember his name on Deeperblue but some1 described what applys also to me. No matter how hard I hyperventilate, there is no chance to Black out on dry static. I seriously lied down in a safe position on the side, hyperventilated for about 3 min and holded. Result was 3min comfort and such bursting contractions that I had to stop at 3m30s.
For me its like that: Just shallow breathing without purges, just a big inhale when feeling ready, leads to 1m15s comfort. I can push to 3min+ then but its no fun rofl
With 3 purges, or as exchange one big inhale with exhale and reversed packing, it gets close to 2min comfort. Last month has the latter already been used for dynamics.

So yeah I am a guy who runs into high CO2 damn quick. Beeing always relativ high may have helped cope with them. Just as tips: as long as contractions are easy to have try the technique of implementing them. Like FOCUS on it as a Stair step to relax. And on the "silence" in between them which can lead deeper into relaxation. Thats one way. The other way is to ignore. Find the good one for you.
And when contractions are hard to withstand, remind yourself they are just helping. Reducing O2-consumption. Pushing O2-into your blood. Ventilating your Lung and making the "CO2-feeling" less intensive...
There are more techniques but so far its enough. You might know more then me

About your pre static and then dynamic attempt. We train this in our club too. We make this with 2 - 2:30 static with a following 50m dynamic dive.

Sounds like a huge fight but am probably wronge ^_^. Will try that for sure.

Beware of apnea walks, its possible to hurt yourself but a good training exercise too.

yeah sure can be dangerous like in water... Laundry day has its good sites though. Clothings all around to land soft :duh

 

[pingshui]

With 6min. STA you should easily be able to reach 100m dynamic. Just try to relax and let things happen. I also get early contractions in dynamic, but then is still swim 50-75m once they started.
The one thing that scares me and makes me come up is the bloodshift I think. When I fell my fingers tingling I can't relax anymore.

 

[kanthand]

With 6min. STA you should easily be able to reach 100m dynamic. Just try to relax and let things happen. I also get early contractions in dynamic, but then is still swim 50-75m once they started.
The one thing that scares me and makes me come up is the bloodshift I think. When I fell my fingers tingling I can't relax anymore.

I have to say the following, which you probably already know. But its to please my mind and my conscience. This tingling in you fingers is more then often reported as a sign of a serious hypoxia. So beware on that and make sure to have your buddy close to you. You could be close to a black-out in this situations. Its not for sure. Some ppl have signs some not. Just saying... sorry and beware

 

[trux]

This tingling in you fingers is more then often reported as a sign of a serious hypoxia.

You are right that in clinical conditions (normal person on dry land), the onset of vasoconstriction due to the DR is of a concern, and is possibly caused by severe and dangerous hypoxia and should be handled with. However, when diving, it is a natural reaction. Of course, under a breath-hold, the hypoxia progresses here too, but the tingling is rather a sign of a strong vasoconstriction than that of a dangerous level of hypoxia. And strong vasoconstriction is a part of the oxygen-preserving mechanism of DR, hence something we do expect and need at the dive.

PS: it is necessary to distinguish between hyperventilation induced finger tingling and vasoconstriction caused finger tingling. When fingertip tingling appears before the dive, you are very likely hyperventilated, and should call off the dive.

 

[pingshui]

I am quite sure that this tingling is not related to hypoxia, because after some time I get the same feeling during UWR training when we only do 25s. And there hyperventilation should not be an issue as co2 level is quite high. Unless the hypoxic tingling feels the same I guess what I experience is vasoconstriction. Of course I always have my buddy close to me for long apnea dives.

But you are right to be concerned!