pool workout basics
I have a suggestion for pool training:
the idea is to do a cycle workout, this means increasing progressively as you reach your peak, then mantain a plateau and then decrease intensity. this is a cycle that can be repeated every 3-3 months. basically is something like this:
can be done 4-5 times x week. 1 and a half to 2 hours:
1. pranayama exercises for 15 to 20 min (puraka - kumbaka - rechaka, this means inhaling - retaining - exhaling) on a 1:1:2 ratio, after a while you can do 1:1:4 or 1:2:8.
2. stretching: upper and lower body. 15 min
3. Tubaric exercises: for 5 min. can try different methods, frentzel technique, BTV, etc. press the tip of your tongue against your soft palate, open and close your mouth, bring your lower jaw forward, touch your nose with the tip of your tongue, stick your tongue out and move it sideways. all theses exercises improve your tubaric function thus helping to equalize easier. especially recommended when training in cold water. not necessary for pool training but is a good idea to get used to them when you are going to practice deep dives.
4. lap repetitions:
a. swimm for 10 minutes freestyle
b. swimm for 10 minutes with fins and snorkel at surface
c. interval apneas
- 10 reps 25 mts each dynamic apnea at the bottom with 45 sec rest in between
- 10 reps 25 mts each dynamic apnea exhaling as you perform the exercise (the idea is to exhale troughout the whole exercise) 45 sec rest in between
- 10 reps 25 mts maximum velocity dynamic apnea at the surface with 1:00 min rest in between
- 10 reps 25 mts maximum velocity dynamic apnea at the bottom with 1:00 min rest in between
- 5 reps 40-50 mts dynamic apneas at bottom normal pace. 1:00 min rest in between
as you perform these exercises you will improve your CO2 tolerance so you can increase distance first (from 25 to 30-40 mts) and then decrease rest time (from 45 to 30 sec). you can also combine exercises. for example try doing the dynamic laps without fins.
hope this helps,