Solo Pool Training...

[lungfish]

While every physical endeavor has a foundation in technique, I have learned that the ability to "isolate" or focus on specific muscle groups, functions, etc is key to fine tuning one's performance.

It sounds to me like you are sensitive to your heart rate.... which is good. If you can learn to manage it by physical sense alone, you will enjoy a great advantage. Some people never develop the ability to monitor HR without a stopwatch in hand. When I was a competitive swimmer we used to do exercises where we would state the time of the previous set and our heart rate without being able to see either (we had fingertip pulse meters). It got rather easy to become quite accurate...

You can focus on your heartrate and lower it. And the better the cardio conditioning you have, specifically interval training, the lower your heart rate will be, both resting and active.

Also, the previous comment about recovery between cardio workouts may be correct as well. If you check your HR after 2-3days off, then do some static training... you might be surprised both by the change in HR and in the duration of your statics.

 

[Morg]

Thanks all.

I plan on doing this:

Monday: Swim - 2 Hours
Tuesday: Run 3-4 Miles (moderate... I don't run that fast)
Wensday: Swim - 2 Hours
Thursday: Run 3-4 Miles
Friday: Swim 2 Hours

Saturday + Sunday unknown so far, but I will most likely swim a lot and maby do some small runs. I plan to incorporate some leg training and lifting weights.

If I start weight lifting I should math it up with the run correct? Like do a work out session then head out for a run?

Thanks again,
Morg

 

[fcallagy]

Jeez Morg your making me feel bad if you keep to that regime,
When will your body rest ? all top athlethes and I aint one have specific rest days/ periods especially over intensive training.
Any training is pushing your body and asking it to do more, the muscles that you have stretched need time to recover especially if your doing very intensive training or heavy weights. Also stretch as much as you can and remember to warm up and warm down and to do this more the fitter you get.
Not sure about matching up the weights to the run but I would guess it depends what you want to achieve. Are you trying to beef up your body or slim or simply get a better cardio workout.

 

[Morg]

Jeez Morg your making me feel bad if you keep to that regime,
When will your body rest ? all top athlethes and I aint one have specific rest days/ periods especially over intensive training.
Any training is pushing your body and asking it to do more, the muscles that you have stretched need time to recover especially if your doing very intensive training or heavy weights. Also stretch as much as you can and remember to warm up and warm down and to do this more the fitter you get.
Not sure about matching up the weights to the run but I would guess it depends what you want to achieve. Are you trying to beef up your body or slim or simply get a better cardio workout.

rofl I find what I am doing decent. I can definatly step it up a lot more.

As for streching I do that a lot before my run and I make sure I cool down. My swimming isn't really a cardio workout but more of a pool dynamic. I do small 25 - 40 yard runs just to test things out. Today I plan on taking my fins and working my leg muscles a good deal.

My overall goal is to be really lean. Good muscle mass and hardly any fat.

In reguards to the weight lifting + run. I would do the weight lifting around 5:00... eat then wait til like 9:00 at night and do a 4-5 mile run. My runs aren't fast at all, I believe I ran 3.5 miles in 30 minutes roughly....

I was searching what muscle groups are used with the dolphin kick and I will do my best to target those when I start working out.

 

[fcallagy]

I,d say if your keeping to that work out your gonna achieve your goal with no problems. I read some triathlon magazines re training and find them good my run time would be pretty similar but I only get running once or twice a week some of the finswimming clubs might have more info on specific muscles to be worked or maybe try a post under monofins. In the bits Ive read they say you should change your training plans every 6-8 weeks as by that stage your body as grown accustomised to the training. Best of luck

 

[naiad]

My longest dives and statics (8min+) were done with heart rates over 100. Sure, my heart rate eventually slows to the 60's near the very end of a hard breath-hold, but during most statics it is over 100 for the first 5 minutes at least. During my breathe-up it is usually in the 80-90 range.

My longest statics have been done with a heart rate of about 100. (Nowhere near 8min+!) It hasn't been a problem so far.

My resting heart rate has gone down because of fitness training. I have become better at dynamics, partly because of making an effort to keep fit.

 

[Morg]

I have a question about the MDR.

I am having trouble kicking it in when I am doing my pool training. I noticed from Lungfish's post that you can enhance it with submerging your face for 5 minutes. Can this also kick it in or does this just enhance it?

I am not doing long statics at all because no one can watch me all the time so it makes it difficult to kick it in. The only real things I am doing are 25 meter dynamics (no fins) and 50 meter dynamics with fins. These numbers are very low because I am not pushin myself.

Thanks,
Morg

 

[Kman]

Something of interest, I am relativly new to free diving, but prior to this I have been a long distance MultiSport Athelete.

While the bulk of this is Cardio, Aerobic and Anerobic, when I started out about 2 or so years ago, I had a standard heart rate of around 79 BPM and a resting of 62 BPM. With all the exercise over that period I now have a standard heart rate of 57 BMP and a resting of 35 BPM.

I have not measured my heart rate when in the pool, but when doing dry statics as I approach the 2:30 min mark my heart rate has dropped to around 42 - 47 BMP.

When in the pool, if having a relaxing dynamic I can feel my heart rate drop over time and would think that it gets down to around 50 BPM.

When doing a Static, I notice that it drops even more, I am guessing but I suspect somewhere around the mid 30's as it becomes a slow pounding as I am nearing the end of the static. It seems very very slow (as does the time) .

I think that there is a direct relationship between fitness and apnea times.
My first attempt at a static in a controled environment was 5 mins of which I was emmensly please with because I would have been happy with a 3 1/2 min which is what I was aiming for.

I think that with the increase in fitness, the ability for your body to process the avaliable O2 in your body increases.

Therefore I feel the fitter you are the better it will be for you while doing breath holds.

 

[Morg]

I am also finding that true especially since when I wasn't training my PB was 3:45. Nearing that 3:00 mark I would get so warm and uncomfortable that I just had to sit up and move around. It was a real struggle for me.

After I started training I could go a lot longer and be a lot more comfortable with the longer breath holds. I just hit a new PB record for myself today as well. 5:07 .

These tables really help , I can't wait to see what else my body can go to now.

I am still lacking the freediving partner but I am thinking about just doing it solo... because if the female blonde lifeguard's beauty is matched with her life savings skills I'll be fine .

That was a joke, I wouldn't do that hahah. Now a red head, thats another story .

 

[Flojt]

I have trained alone for about the past 14 months averaging 3 sessions a week in the pool, in that time I have advanced steadily and have never come close to having any problems. There is no lifeguard looking after the pool when I am there either.

The reason why I have had no problems in that time is simply because I practice serial diving (i.e. repetitive dives of shorter duration and distance) rather than pushing to a maximum performance. I also perform all my dives on exhale in a static/dynamic combination. The key is to slowly progress so you know what you are capable of then make adjustments according to how you feel on the day, so if I am feeling a little sick I will reduce the times accordingly.

I want to start off with That this aint meant to make blame on anyone.

But the fact is that we are human and do stupid things sometimes. But since there are no 100% safe way to do anything in the world, to freedive ALONE is to ask for trouble, one day might be ok, but we dont know the next. Since the body never react the same all the time, sleep to little, eate to much etc etc.

So to the ones that choose to do freediving alone in a pool, take the time to make sure with the pool-staff what is oki and whats not.
To all of you who do it alone, what ever the reason may be for doing it, please make sure you have a good communication, and understanding with the lifeguards, what is oki to do.
We dont want to have another tragedy like the one in Sweden.

Stay safe and have great dives, preferably with a divebuddy.