Starting Training on Dynamic

[lomaguindo]

Hi.

I've tried starting a training program in the pool in hopes of improving my dynamic. I'm doing short and long fins dynamic departing every 0:50 to 1:00for a length of the pool (around 25m).

I am not used to the hands up position since I have a stiff back but I've realized that it is indeed more efficient. So even if it takes more oxygen out of me maintaining the position I'm still trying to get used to it.

My question is on how I do my laps. Should I be maximizing my glide and do the laps with less kicks but more time underwater or be continuously finning but getting to finish the lap faster? I get more of a workout sprinting it, and gliding gets the urge to breathe more early on the lap.

Thanks,
Carlo

 

[wes]

Carlo,

The most important thing to do and train "correctly" is to do it safely. Depending on your fitness level and efficiency you could be black out even doing only 25m every 50 seconds. The safest way to train dynamics is with a partner who is trained in feediving safety. Assuming you have a partner and can "push it" a bit safely, I recommend the following:

Training 25m every 60 seconds for 20 min.
When this gets easy do 25m plus 10 sec hold every 2 min for 20 min
When this gets easy do 25m plus 20 sec hold every 2 min for 20 min
When this gets easy do 25m plus 30 sec hold every 2 min for 20 min
When this gets easy do 25m plus 40 sec hold every 2 min for 20 min
When this gets easy do 2 x 25m every 2 min for 20 min
When this gets easy do 2 x 25m plus 5 sec hold every 2 min for 20 min
When this gets easy do 2 x 25m plus 10 sec hold every 2 min for 20 min
When this gets easy do 2 x 25m every 90 seconds for 20 min
I am not sure what to do after this!!

The reason I recommend going from 2 min to 90 seconds and doing it for 20 minutes is that its easy to have a stopwatch and start it when you start and just watch the time count up and leave every 2 min or 90 seconds and you don't have to pay attention so much to what time it is and you can also see how long you have gone. If you want to do 50 second intervals then you need to do some fancy math or have a card made out or a fancy watch and it can get complicated and confusing.

At first holding your breath at the end of the pool will seem very hard, it is very good to conquer this "fear" as often it will feel like you are dying to breathe underwater and then when you come up and can relax can find you can easily hold 10 seconds more.

When you are doing your sets try and do whatever speed feels the best and easiest, this is the most efficient. You will see when you do the same intervals which techniques work better for you as you will be able to compare. Also when you are done with your 20 min workout then rest for 3 or 4 minutes and then one set of sprints as your final lap. This is good for your muscles though its not good to mix the sprints in with the intervals as this "ruins" your recovery, so you can do it at the end after resting a bit.

Sometimes also I go more than 20 minutes, the most I have done this way is to do 60 minutes, mainly to see if I could. I think the most benefit comes from doing this 20 minutes. I also recommend to do dry statics at home on the couch as these can be done safely without a partner, its better to use your time with a partner to do pool dynamic training.

Cheer Wes Lapp

 

[lomaguindo]

Thanks wes.

I have someone looking over me when I do this. Though I'd really like to attend some course on safety if I get the time. There isn't much courses offered where I live.

I've reached the 50 sec after starting with 1:30 for around 15 laps each short and long fins. The 50 is still managable, though I stopped here because I didn't want to push it too much.

I'll try the list you mentioned regarding the breatholds at the end. Seems safer than going directly for farther distances.

Thanks again.

Carlo