From June I have done a few exercises to prepare for the World Championship in a way that suits me.
I've chosen the same (dry) approch as I did for my other two competitions, only this time I knew I needed to add more water training. I have tried to make all training a little more focused. So rather 1 Apnea Walk a day with good focus and good concentration than do two almost good enough. Fewer sessions/ better focus and tougher training.
Again I did not do any "tables" with a down spiral rest time like 1 min, 50 sec, 40 sec...
Instead I kept it short from the first one and constant. Like 1 min Apnea/ 10 sec recovery x 5-10.
In the pool I've only done 50 meters technique swims and 6 swims over 100 meters, so no "tables" there at all.
I feel like I should have done more work in the pool as I pretty much started freediving from scratch with no swimming experience at all, but as I've rarely have had the chance to train with somebody it has never really been an issue. The times I've had a buddy I have tried the longer swims.
This time I have also worked a lot more on flexibility and streching.
During 122 possible training days I have trained 113 days and on 212 occasion.
I have been to the pool 18 times.
I have improved my DNF max from 134 meter to 171 meter.
Static max have not been improved.
Static max
5-6 min 11 times
6-7 min 19 times
7-8 min 7 times
8 min 2 times
Walking Apnea
Co2 43 times
1 min/10 sec X 5-10
45 sec/5 sec X 10
1.15 min/15 sec X 5-7
No Warm Up
2-3.30 min 25 times
plus Static Co2 training(3 min/10 sec X 5-7), stretching, max packing, strength set, light jogging.
It may not be the best way to train but I feel like it suits me quite well. I should have done more 7 min plus static but I hit the wall in Static in August. Started with No Warm up/No Breathe Up but I kept giving up breathold like I'd never done before. So I took a big step back and started with warm up again and decided to always stop the breath hold in full control and with more left in the the tank. To take back control. To keep it positive.
With this training I feel I have a good ground to stand on and have confidence going into the water.
But on the other hand I felt I had prepared well for the Finnish Championship also, and there I hit rock bottom. Literally! But the main thing with good preparation is that you feel confident and you also don't have to hope for a good result. The result is the receipt of the preperation. Nothing more.
The swim in Finland was bad not because I had bad technique or missed a turn there etc.
I missed a turn and had bad technique because I failed in the preparation (didn't try the pool before, got stressed when things didn't go as planed).
What works in one pool doesn't always work in another one. Lesson learned...
Showing posts with label dry training. Show all posts
Showing posts with label dry training. Show all posts
Thursday, September 29, 2011
Tuesday, August 2, 2011
Dry training for competition 2
Between my first and second competition I had 46 days to train and most important, to figure out how to train. Although my dry training approach made me confident in my breathhold and lungs, I knew I had to start doing some wet training.
Main focus was on DNF. I wanted to find a good technique and a speed that would suite a longer swim than my 110 meter in the Swedish Championship. That was done in 2.30 min which is just way too slow. But I also didn't want to give up on the dry training, only wanted to focus on longer breath holds, longer Apnea Walks and shorter recovery time on the Co2 walks.
Out of 46 possible days I trained 43 days, and on 82 occasions.
During the training time I,
increased my Static PB from 7.45 min to 8.15 min (dry)
increased my DNF PB from 110 meter to 125 meter
- I went to the pool 11 times. Did mostly 50 meters technique swims with long rest times.One 125m swim.
- Did 20 Apnea Walk Co2 "tables" The Co2 Apnea walks consisted of 1 min breathhold/5-15 seconds recovery, or 45 seconds breathold/ 1 breath recovery.
All between 5 - 10 sets. Again kept walking during the recovery.
- And did 21 Apnea Max Walks 2.30-3 min 10 times
3-4 min 11 times
- 20 Static Max dry breatholds 5-6 min 6 times
6-7 min 7 times
7-8 min 5 times
8+ min 2 times
Again I trained up until the day of the competition.
Results the Finnish Pool Freediving Championship
DNF 134 meter STA 6.12min DYN (DNF) 111 meter
Thoughts?
I need to spend alot more time in the water. It has been a consious decision to this dry approach, but from here and to the World Championship I really need to get to know the water. Even if i can stick out a pretty grusome 3.30 min Apnea walk in decent speed, I am not close to pushing myself that hard in the water. Fear? Respect? Probably. Inexperience? Absolutely.
And I'm still struggling to find good weighting , so to keep great hydrodynamics. On the 134 meter dive I tried with 1 kg on the waist belt, plus extra on the neckweight. I had only tried that on one occasion before and I got much more push in everything.
This time....I went straigt to the bottom. I mean really the bottom. After the first push my belly was rubbing against the pool floor so I had to keep swimming fast strokes so not to sink. It was not pleasent. Kind of ridiculous. My hole dive plan went down the toilet after 10 meters. From the first 25 meter I just thought I needed to get the hell out of there. In the end it was by far my worst technical swim and the least enjoyable one so far.
There is only one way to sort all of this out, right?
As my fly-fishing brother say...»Wet the fly»
Also, I think I will have to get some more rest in the last week before a competition as this time I got really drained out. 3 events in one day and the last DNF in the 50 meter pool was 1 hour after my Static and I could really feel it. Plus the random rookie mistakes that I will have to deal with (mixing up the Static warm up so there was 4 min from the last warm up to OT).
But I really like watching and learning from others and how they do it.
If you look at the video during my DNF you see one young and skinny Danish diver preparing in the warm up lane. Concentrating. Focusing. 5 min after he swam 200 meters DNF. That is probably the most interesting thing I learned watching the video.
I have thought of freediving in a more physical oriented way I guess. If you want to do 6-7 minutes in Static, make sure you can do 8 min. So you don't need perfect circumstanses to do 6-7 min. And now and then hit 8min. And so on.. You know you could always do that. I don't go into a swim thinking I want to enjoy it. I'm thinking that I have «this» in me so HOW could I get to that. I try to treat it as any other swim that I know I could do. I try not to make it into this otherworldy thing that needs extraordinary preparations.
I don't aim at 200m. Or 9 min. I'm not there. It's not for me now. Maybe it will be. It's only up to me.
But I will treat the numbers I know I CAN achieve like it's mine. Like I own them. If I attend a competition I do it to see how I behave away from my ordinary training comfort. And to get a good results out of it.
But I also really would liked to have been inside Runes head those 5 minutes before OT when he knew he could swim 200 m but still hadn't done it. Those are interesting minutes...
Main focus was on DNF. I wanted to find a good technique and a speed that would suite a longer swim than my 110 meter in the Swedish Championship. That was done in 2.30 min which is just way too slow. But I also didn't want to give up on the dry training, only wanted to focus on longer breath holds, longer Apnea Walks and shorter recovery time on the Co2 walks.
Out of 46 possible days I trained 43 days, and on 82 occasions.
During the training time I,
increased my Static PB from 7.45 min to 8.15 min (dry)
increased my DNF PB from 110 meter to 125 meter
- I went to the pool 11 times. Did mostly 50 meters technique swims with long rest times.One 125m swim.
- Did 20 Apnea Walk Co2 "tables" The Co2 Apnea walks consisted of 1 min breathhold/5-15 seconds recovery, or 45 seconds breathold/ 1 breath recovery.
All between 5 - 10 sets. Again kept walking during the recovery.
- And did 21 Apnea Max Walks 2.30-3 min 10 times
3-4 min 11 times
- 20 Static Max dry breatholds 5-6 min 6 times
6-7 min 7 times
7-8 min 5 times
8+ min 2 times
Again I trained up until the day of the competition.
Results the Finnish Pool Freediving Championship
DNF 134 meter STA 6.12min DYN (DNF) 111 meter
Thoughts?
I need to spend alot more time in the water. It has been a consious decision to this dry approach, but from here and to the World Championship I really need to get to know the water. Even if i can stick out a pretty grusome 3.30 min Apnea walk in decent speed, I am not close to pushing myself that hard in the water. Fear? Respect? Probably. Inexperience? Absolutely.
And I'm still struggling to find good weighting , so to keep great hydrodynamics. On the 134 meter dive I tried with 1 kg on the waist belt, plus extra on the neckweight. I had only tried that on one occasion before and I got much more push in everything.
This time....I went straigt to the bottom. I mean really the bottom. After the first push my belly was rubbing against the pool floor so I had to keep swimming fast strokes so not to sink. It was not pleasent. Kind of ridiculous. My hole dive plan went down the toilet after 10 meters. From the first 25 meter I just thought I needed to get the hell out of there. In the end it was by far my worst technical swim and the least enjoyable one so far.
There is only one way to sort all of this out, right?
As my fly-fishing brother say...»Wet the fly»
Also, I think I will have to get some more rest in the last week before a competition as this time I got really drained out. 3 events in one day and the last DNF in the 50 meter pool was 1 hour after my Static and I could really feel it. Plus the random rookie mistakes that I will have to deal with (mixing up the Static warm up so there was 4 min from the last warm up to OT).
But I really like watching and learning from others and how they do it.
If you look at the video during my DNF you see one young and skinny Danish diver preparing in the warm up lane. Concentrating. Focusing. 5 min after he swam 200 meters DNF. That is probably the most interesting thing I learned watching the video.
I have thought of freediving in a more physical oriented way I guess. If you want to do 6-7 minutes in Static, make sure you can do 8 min. So you don't need perfect circumstanses to do 6-7 min. And now and then hit 8min. And so on.. You know you could always do that. I don't go into a swim thinking I want to enjoy it. I'm thinking that I have «this» in me so HOW could I get to that. I try to treat it as any other swim that I know I could do. I try not to make it into this otherworldy thing that needs extraordinary preparations.
I don't aim at 200m. Or 9 min. I'm not there. It's not for me now. Maybe it will be. It's only up to me.
But I will treat the numbers I know I CAN achieve like it's mine. Like I own them. If I attend a competition I do it to see how I behave away from my ordinary training comfort. And to get a good results out of it.
But I also really would liked to have been inside Runes head those 5 minutes before OT when he knew he could swim 200 m but still hadn't done it. Those are interesting minutes...
Thursday, June 2, 2011
Dry training for competition
Before my first competition I had't sat my foot in a pool in a few years and my overall fitness was far from good. I had some training to do.
From the 3rd of January until the 25th of March I wrote down all training I did that has to do with breath hold training. I did no cardio training. No weight training. And during this time I only went to the pool 5 times. During these pool sessions I did 50 x 25 meters under water. I built a neck weight the week before the competition and did 2 sessions with this. 14 x 50 meter and one 75 meter swim during those sessions. All swims with long resting times just to try to find a decent technique and the right buoyancy.
What I have done is dry training. (Inspired by Sebastian Näslunds document "50 hours Freediving training)"find it here
Instead of going to the pool 1-4 times a week practicing for 2 hours, I decided to train often, but in small doses. During this period’s 80 possible training days I trained 69 days and on 136 occasions. Sometimes 1 max. Other times 10 sets.
Mostly I have done Walking Apnea and Dry Statics.
When training Co2 resistance I very seldom did a down spiral table in rest time. Instead I did 5-10 sets of constant breath hold time and a different constant rest time. But a short one.
A Co2 Static table could be like 3 min hold/10-30 seconds ventilation x 5-10. All to get contractions right away on the first set,and finding a way to work through it. But most Co2 training were done during the Apnea Walks. Same thing there.
Hold for example 1 minute / 10-30 seconds ventilation x 5-10 . Always in a fairly good tempo and never stop during the ventilation but keep walking in the same tempo. Never packed.
On the fourth week of training I started experimenting with No Warm Ups. Both in Static and Apnea Walks. The last month I increased the numbers of No Warm Up max Apnea Walks, as to simulate the competition dive. These were always I set with full packing.
One common thing in all training has been to do it as competition-like as possible. When doing a Static I always had 5 min as a minimum. Or, today I am going to do 6 min. Or to day over 7 min. Never do less. Build confidence And it was always done in far from perfect conditions. A loud TV, a dog playing with you, in bright lights, after a meal, with people watching e.t.c. Just to get confidence in the lungs and mind. Not to rely on harmony. I always looked at the watch when the first contraction came so to make the first “nice phase” shorter and make the “ fight phase” longer. All this to make it easier to deliver on competition even if you don’t feel great. And always start with a one minute countdown, and finish with 3 hook breath and a clear SP.
My Static PB was 6.10 min before the training period, and was done six month earlier. I increased that with 1.35 min to 7.45 min, which I did the week before the competition.
I trained up until the day before the competition. I always enjoyed the training. Never thought it was hard to do and wanted to skip it. In my mind it was because of easy access to the practise space. Just walk out the front door. Or hit the living room floor. Keep it simple. Repeat. And repeat. Know progress. Keep getting it.
During 69 days I did:
Walking Apnea:
Co2 (no pack) 5-10 rep 39
No Warm Up 1.30-3.00 min 25
Static:
5 - 6 min. 22
6 - 7 min. 11
7 - 7.45 min. 4
Static:
Co2 “tables” 12
O2 “tables” 19
My PB before January 2011:
STA: 6.10 min
DNF: 62 m
DYN: 0
My PB January – March:
STA: 7.45 min
DNF: 75 m
DYN: 0
Results Swedish Pool Championship: (5th place overall)
STA: 6.31min (Silver Medal)
DNF: 110 m
DYN: 122
From the 3rd of January until the 25th of March I wrote down all training I did that has to do with breath hold training. I did no cardio training. No weight training. And during this time I only went to the pool 5 times. During these pool sessions I did 50 x 25 meters under water. I built a neck weight the week before the competition and did 2 sessions with this. 14 x 50 meter and one 75 meter swim during those sessions. All swims with long resting times just to try to find a decent technique and the right buoyancy.
What I have done is dry training. (Inspired by Sebastian Näslunds document "50 hours Freediving training)"find it here
Instead of going to the pool 1-4 times a week practicing for 2 hours, I decided to train often, but in small doses. During this period’s 80 possible training days I trained 69 days and on 136 occasions. Sometimes 1 max. Other times 10 sets.
Mostly I have done Walking Apnea and Dry Statics.
When training Co2 resistance I very seldom did a down spiral table in rest time. Instead I did 5-10 sets of constant breath hold time and a different constant rest time. But a short one.
A Co2 Static table could be like 3 min hold/10-30 seconds ventilation x 5-10. All to get contractions right away on the first set,and finding a way to work through it. But most Co2 training were done during the Apnea Walks. Same thing there.
Hold for example 1 minute / 10-30 seconds ventilation x 5-10 . Always in a fairly good tempo and never stop during the ventilation but keep walking in the same tempo. Never packed.
On the fourth week of training I started experimenting with No Warm Ups. Both in Static and Apnea Walks. The last month I increased the numbers of No Warm Up max Apnea Walks, as to simulate the competition dive. These were always I set with full packing.
One common thing in all training has been to do it as competition-like as possible. When doing a Static I always had 5 min as a minimum. Or, today I am going to do 6 min. Or to day over 7 min. Never do less. Build confidence And it was always done in far from perfect conditions. A loud TV, a dog playing with you, in bright lights, after a meal, with people watching e.t.c. Just to get confidence in the lungs and mind. Not to rely on harmony. I always looked at the watch when the first contraction came so to make the first “nice phase” shorter and make the “ fight phase” longer. All this to make it easier to deliver on competition even if you don’t feel great. And always start with a one minute countdown, and finish with 3 hook breath and a clear SP.
My Static PB was 6.10 min before the training period, and was done six month earlier. I increased that with 1.35 min to 7.45 min, which I did the week before the competition.
I trained up until the day before the competition. I always enjoyed the training. Never thought it was hard to do and wanted to skip it. In my mind it was because of easy access to the practise space. Just walk out the front door. Or hit the living room floor. Keep it simple. Repeat. And repeat. Know progress. Keep getting it.
During 69 days I did:
Walking Apnea:
Co2 (no pack) 5-10 rep 39
No Warm Up 1.30-3.00 min 25
Static:
5 - 6 min. 22
6 - 7 min. 11
7 - 7.45 min. 4
Static:
Co2 “tables” 12
O2 “tables” 19
My PB before January 2011:
STA: 6.10 min
DNF: 62 m
DYN: 0
My PB January – March:
STA: 7.45 min
DNF: 75 m
DYN: 0
Results Swedish Pool Championship: (5th place overall)
STA: 6.31min (Silver Medal)
DNF: 110 m
DYN: 122
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