Training. Advice needed

[calledpaul]

Hello,

Few words about my self and actually what's the problem.
I am kind of new to freediving, but extremely motivated. I am fit enough and have good resistance to lactic acid, because i am also rockclimber/mountaineer.
My STA PB dry - 3:30, STA in pool - 3:00, DNF - 50...m, DYN - 75, max depth tried - 15m
I am from Ukraine, so i don't have an easy access to clear deep water and mainly train in pool. Also i plan to get AIDA course, but no is available close to me before spring. And unforunatelly i have no trainer close to my city(
Now i train in 50m sport pool with pretty cold water (24C), that's why i use 3mm open cell suite with weightbelt and neckweight as well. Just to make a better picture of my self: for sure i train with buddies, so i feel really comfortable and calm in water. I've read tons of this great forum threads, and tried stuff like: no warmup's, swimming only legs/only arms, etc.
Also i am doing CO2(1:45..0:15)/O2(up to 2:50) tables twice a week and also train in pool twice a week.
I think i have quite good(at least not worst) DNF technique:
25m in 30-35 sec and also can do 25m in 3 full strokes+push off. But i still feel that i need to improve foot stroke.
Pool DNF training usually look like: no warmup swimm, some STA, than training with arms/legs only 25m, then few times 50m and after that 10x25m CO2.

The problem is that i am getting really strong contractions when i swimm 50m and it only takes 1:10m, which is more than twice less my PB(( I train for two months already and it doesn't seem to be any better/easier.
Maybe i should swimm faster? But in this case i get a feeling that i am ruining my glide.
That's why i think that my training is wrong. Also read somewhere on the forums that increasing STA won't help for the dynamics... but to honest too much information and really hope that you can help me sort it out.

Also i am waiting for my fins to arrive and planned to start fins training in few weeks, but actually i have no idea how it will affect my dynamic time, and what's better to train...

Thanks for any advice!

 

[Kars]

I read you have strong contractions when they start, and want to have less strong ones?

Part of dealing with contractions is learning how to deal with them. Static is a great way to do that. How to do it? Well first do not attempt to block or postpone them, allow then unhindered, or even all help them along a bit. After one goes through, relax all those muscles involved again.
In order to have a more fluent contraction one can improve chest, and diaphragm flexibility. With this also control and relaxation over those muscle groups improve.

During dynamics you incorporate 'relax diaphragm' in your swimming 'mantra'.
Also instead of concentrating on and anticipating contractions, focus on rhythm and relaxation. The anticipation creates tension, which cost O2 and creates CO2 triggering earlier contractions.

Also to break your programming of having contractions at a certain time/distance you can try swimming at a different pace, or with a small static before you start swimming.

BTW your English is excellent!

Kars

 

[HLanger1955]

There are many training protocols available in the literaturs, such as Pelizzari's Manual of Freediving. BTW, I like dynamic sessions with SLOW movements, such as 25 (40"), pause underwater (20") and 25 (40"), recover 50". This helps me getting along with the contractions but also to move a smooth as possible.

 

[doyenofcastle]

I think after sometimes you will notice the improvement just give your body enough time to used for the new change ,also a great training under buddy watching is the real situation in spearfishing , bond a suction cup to the middle of the 50 meter pool then start doing dynamic all 50 meter but when you are in the middle hold the cup lets say 10 sec then try to reach to steady increment(10+) then move again to the pool end it simulation to the spearfishing day but you are hunting at 25 meter .