Weekly STA&DYN training

[mattbigblue]

Hello.
At the moment i`m doing 3 days a week dry statics (CO2 session,O2 session,CO2 session)
and 2 sessions of Dynamic Apnea on a swimming pool.
I also do 1 session of pure swimming.
Week ago, before my DYN session I tried max. DYN and i did 110m on a 25m swimming pool (using gara 3000 HB, but dolphin swimming style, because i`m waiting for a new mono)
My best dry static apnea is 5:01 (I made a great progress from 4:08 to 5:01 within a week since i`m doing tables)
I`m using apnea.cz tables for CO2 (hypercapnic Cyrnéa - contractions)
and for O2 (hypoxic Cyrnéa - hypoxia), funny is my PB in static i`ve always achieved during O2 tables doing last try from Cyrnéa O₂ table [4x], when I try to do 2-3 exhale warmup apnea i can`t go even to 4 minutes.

For dynamic apnea (both sessions) i`m using apnea.cz DYN session Cyrnéa - Pascal's dynamics.
My question is, is it good session for me? or should i do different DYN sessions on each training?
What sessions should I do to maximize my dynamics?

About pure swimming where can I found tables suitable for me?? I`m doing some Umberto`s Pellizari which can be found in his book, but i didn`t find them really beneficial for hypercapnic or hypoxia training.

Best Regards

 

[trux]

As for swimming, I highly recommend looking at the drills at GoSwim!

For the apnea training, there were many threads here on DB coping with the topic. There are of course different methods, but usually there are different periods during the season, where competitors focus on different issues (cardio, endurance, hypercapnia, hypoxia, technique, relaxation, ...) and do not always repeat the same exercises all year long. On the other hand, I like doing the same table all year long once each 1-3 weeks as a reference. It helps me seeing better my progress. This is necessary for me because the safety policies in our club do not permit doing max attempts regularly - we do them only about twice a year (plus the competitions), so I can see better the progress on the reference tables, than on max attempts. I use the same tables as you for the reference.

I have many more exercises on papers or in files from instructors of our club, but do not find enough time for entering them into the database. As time allows I plan adding them, and also creating several season training plans in the ATM at APNEA.cz. There are already several full session plans (each mostly around 1 hr) in the database, but I did not complete any multi-session or seasonal plan.

As I wrote, there are many excellent threads here on DB, addressing such plans, so you will certainly find sufficient inspiration if you read through it. One of the threads I remember, is this one (but there are many others):
http://forums.deeperblue.com/freedi.../75046-how-improve-freediving-rec-comp-2.html

At the end of the thread, there is also a link to the training plan of Anelie Pompe, that may be quite useful: Annelie Pompe attempts a world record