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[fpernett]

Today, after watching my crappy technique. I had an Idea. Why not post our training videos, not just the max attempts. But just what we do during training. I think this will be helpful, specially correcting technique.
So I'll start:
This is a near-max attempt on exhale (FRC) DNF, without gliding, that I use to simulate the ascent on a CNF dive (what I train for). What do you think? Will it work? How can I correct my poor technique?

[ame=http://www.youtube.com/watch?v=dEzHnO1cTi8]YouTube - Frank Pernett DNF exhale training[/ame]

 

[Walid]

Hi Frank, it seems your knees are a bit too seperated, it something I'm trying to fix myself, I guess it helps swimming with that floating device between the legs.
Cheers,
Walid

 

[watts]

If knees separating is an issue try training with a pool bouy on the surface doing breaststroke on front and just legs on back. Another good drill is dnf with arms down and keep your arms down and connect your hands to your heels before you kick which can also be done on back on surface. it takes time to get a narrow and whippy kick but if you get it it can take you much further than the arm stroke because if you have a tight streamline the glide is maximized.
good job franky.

 

[fpernett]

Thanks to both of you. Yes I started with the drills you're talking about, will post another video to compare technique

 

[mermaidgirl]

William and Kerian would tell you to have your hands on your thighs at the end of the arm pull- more hydrodynamic. Kerian told me that in the pool and William said it at VB10 when I asked him to critique my cnf.
Whip those legs together and point your toes.
looking good,though Frank !
Carla

 

[Kars]

Nice performance Frank.

1) Have you tried slow motion? - I mean you're putting so my energy and speed in your strokes! - I think you can do much slower strokes.

2) shoulder flexibility, (maybe other areas too) if you can - at least for the push off - put your arms in the monofin position. The smaller the triangle is in between your arms and back, the less drag.

3) glide after your leg stroke (good exercise is to swim legs only with arm in monofin position).

4) Don't worry about divetime and distance, think about relaxation and streamlining.

5) In between strokes you can have the static mind blank. When you get this working you won't remember the lane you just swam, conserving a lot, increasing comfort even more.

I think you're doing already an impressive dive (at altitude!), can you tell us about your sensation during the dive?

Love, Courage and Water,

Kars

 

[watts]

Here some more on these drills which will help you Retrain a whippy narrow kick which hides in your streamline.Breaststroke - Head-Lead Kick Under Water - GoSwim! & Breaststroke - Head-Lead Kick on Your Back - GoSwim! Breaststroke - Narrow Kick with Roque Santos - GoSwim! Go swim is a great site which sends you the latest clips on swim technique and most of the drills can be used to perfect streamlining, build strength and conditioning in the first part of a cycle.

 

[fpernett]

Nice performance Frank.

1) Have you tried slow motion? - I mean you're putting so my energy and speed in your strokes! - I think you can do much slower strokes.

2) shoulder flexibility, (maybe other areas too) if you can - at least for the push off - put your arms in the monofin position. The smaller the triangle is in between your arms and back, the less drag.

3) glide after your leg stroke (good exercise is to swim legs only with arm in monofin position).

4) Don't worry about divetime and distance, think about relaxation and streamlining.

5) In between strokes you can have the static mind blank. When you get this working you won't remember the lane you just swam, conserving a lot, increasing comfort even more.

I think you're doing already an impressive dive (at altitude!), can you tell us about your sensation during the dive?

Love, Courage and Water,

Kars

Hi Kars

1) Yes, but I stopped doing that. I train for CNF, and noticed that long DNF is more related with proper weighting. I do it that fast to train for the ascent phase in CNF, that's why I use exhale dives
2) Completely agree, but really hard to achieve, I have increased my stretching exercises hoping for a change
3) Now you know why
4) Agree again, I'm trying to focus on muscle failure more than mental tricks
5) Thats a tricky thing to master, and that's also my weak side

The dive went really relaxed, and near the end, I started to felt leg failure

 

[Kars]

Yep Frank, it helps to know you're not training dnf, but cnf style it really helps to make sense of your video

Anyway when I train cnf I too make sprints. I go for speed and hydrodynamics swimming in 50m pool. The CO2 really builds up making the final swim strokes tough, but the speed gets up as I indeed find to make the arm stroke right after the legs have closed. Than a simpler arm stroke followed by a glide.
I purposefully used much force in hope to induce the vasoconstriction earlier. But now I think I should have a different approach of making soft slow strokes until the contractions get going. Increasing muscle mass also helps to get into anaerobic mode faster. As well as the depth.

 

[watts]

I purposefully used much force in hope to induce the vasoconstriction earlier. Increasing muscle mass also helps to get into anaerobic mode faster. As well as the depth.

Sorry Kars the more force / effort you use early will do the opposite inducing vasodilation early and increasing muscle mass will keep you in aerobic mode longer. Dive response 101

 

[Kars]

Indeed Watts, thanks for reminding. Note that it was an old approach.

 

[fflupo]

what does dive response-101 means?

lost in translation
wolf

 

[fpernett]

what does dive response-101 means?

lost in translation
wolf

It means a basic concept on dive response.
That's why I prefer exhale dives to train. The dive response is quicker and your muscles have to work in a hypoxic mode
Posted via Mobile Device

 

[Kars]

101 means One person to another, 1 on 1.

 

[mermaidgirl]

101 means One person to another, 1 on 1.

in the US it means a basic or first year course like English or Biology 101 .The Second year course would be English 200 etc.

 

[fpernett]

Finally could film my training, hope to have improved

[ame=http://www.youtube.com/watch?v=2UbjSziPVbw]YouTube - Frank Pernett DNF exhale training[/ame]

 

[Kars]

Wow Frank, great job! 75 on an exhale, without lead and suit is really something!
I doubt I could do that now.

Tell me, why do you need to surface at 75 - Muscle failure or low O2 in the brain?

Swimming technique looks pretty ok. Maybe have some more shoulder flexibility so it's easier to hold up your arms forward.
Also in regard to the start, to retain my pre dive relaxation I would start and swim the first lane in slow motion, until the first contraction, than 'sprint'. Turns I always do slow.

 

[cdavis]

Frank,

Nice job! Do you how much air, above residual volume, you carried with you on that dive, i.e. almost empty, 1 liter, 2 liter? ? ?

Thanks

Connor

 

[fpernett]

@ Kars My flexibility ... yes, I know...it sucks..I'm working a lot on that, but rewards seems to be long term. The speed is porposeful to have more work. The goal is not the distance, but the number of strokes.
This dive was the first after many months. I was training mainly technique, and this was to measure my anaerobic capacity, so I think I just stopped because it was a PB. Usually swam until muscle failure. Next test will be more "physiological".

@ Connor No idea !!. I have measured my RV and FRC long time ago, but I don't think the numbers can help in my training. I think the volume is variable, but always do the same: Not forceful exhalation, with the thorax immersed.

 

[fflupo]

nice to see you in the water, finally .. after all the bad weather days in spain

keep the training and the burning legs going!

hasta luego
wolf