training apne stamina

[sjurba]

Im a non competing recrational freediver/spearo.Ive been diving for a couple of years now and my average dive time is between 45 sec to 1,5 minute.I do a bit of pool training,I have the possibility to train with a partner once a week in the winter.Last session I managed a 75m dynamic with fins,but I used aprox the same time as on my 50ms, 1min 20 sec.The pool im training in is a 50x25 with a 5m deep end,this is where I swim 25m laps.So far I do some simple co2 tables almost every evening,hold for as long as I can,breath out,in, hold...and I usually go to the pool for just swimming,both nofin and with fins once a week aswell.I am looking for any suggestions to how I can make my training more effective.

 

[cdavis]

You sound like you are at the point where improvements in technique, surface dive, weighting, finning, relaxation, etc can make a significant difference in the time you can spend at depth. Good time to take a course. That will expose you to great technique and advice on which areas you need the most work in. Your pool access is a great resourse for improving technique. Recognize that it takes years and enjoy the process.

Surface dive: Lots of efficiency to be gained here that translates into dive time. With a 5 m pool, you have plenty of depth for pool practice. Read up on efficient surface dives, practice and see how deep you can get with a simple dive plus one arm stroke. Find the most efficient for you and practice till its automatic.

Same thing on the other areas above. Good technique in all of these reduces 02 consumption and lengthens dive time.

The big thing in all of this is relaxation. Everything you do should be very relaxed, nothing is moving except what has to be. A great drill is, while diving, think about tension in each part of the body. Start at the head and relax anything not being used, go to the neck, shoulders, core, upper legs, lower legs, etc. Then do it again. You will be surprised at how much tension has returned. Do this over and over until things stay relaxed. If you go to sleep between dives, you are getting there.

All of this brings a series of small improvements in dive time, which, in total, can be substantial.

Another area is breathup. Learn to take down more c02 when you dive, less ventilation, the "no warmup" idea. For serial diving the process is a bit different, but it still works, bas- ackwards as it sounds.

Finally, you might consider learning to dive FRC. It takes quite a bit of practice, but you have access to what you need. Once semi- mastered, FRC can give you a substantial increase in bottom time, provided your diving style fits FRC. Lots of other advantages. One disadvantage, it reduces you depth capacity substantially, although much of that comes back with time.

 

[sjurba]

Thanks,the relaxsationbit is something Im working on,got a lot to go on there I think.
As for duckdives,I can usually get to the bottom of the pool on one finstroke,I did alot of freediving/scubadiving in my teens,but thats twenty years ago now though...
FRC, is that diving without air in the lungs?I usually do some forced exhale dives in the beginning of the session to get my dive reflex to kick in,also good for practizing mouthfill equialisation.
Ive done three star cmas freediver and one star aida course,would like to go on a more advanced aida course,with more deep diving,so far Ive onely dived to 18 meters and that was during spearing,not realising how deep I was untill I checked my computer upon surfacing.Unfortunately there is nobody around here that does any advanced courses,so I have to save up and travel.