DYNAMIC POOL TRAINING
Never Freedive Alone!!
Always dive with a trained buddy!
Each exercise should take around 20 mins for you and a buddy pair. Tailor your session to the time you have in a pool. Ideally you should be able to achieve 3 drills each during a 1 hour session.
Warm Up
Warm up
Unders & Overs (Wind Rushes)
2 min relxation/breathing
8 x 25m DYN - 25m swim / recovery at surface
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Traditional Dynamic CO2 table
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20 x 25m DYN / DNF or 10 X 50m DYN / DNF (increase / decrease time based on experience)
1st 4 lengths 45sec recovery
2nd 4 lengths 40sec recovery
3rd 4 lengths 35sec recovery
4th 4 lengths 30sec recovery
Last 4 lengths 25sc recovery
12 x 25s or 6 x 50s
12 x 25m /Â 6 x 50m (dependant on experience)
12 x 25m DYN / DNF, 30 - 45 sec surface intervals
6 x 50m DYN / DNF 45 - 60 sec surface intervals
50m Dynamic 50/50 Slow/Sprint
8 x 50m ½ slow ½ sprint DYN 1 minute intervals
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Variable Distance Table
2 min relxation / breathing - 75m DYN / 50m DNF
4 min relxation / breathing - 50m DYN / 25m DNF (+ turn)
1 min relxation / breathing - 50m DYN / 25m DNF (+ turn)
1 min relxation / breathing - 50m DYN / 25m DNF (+ turn)
1 min relxation / breathing - 50m DYN / 25m DNF (+ turn)
1 min relxation / breathing - 75m DYN / 50m DNF
Oxi -Morons (personal favourite)
The best of both worlds, the comfortable part the static and swimming through contraction phase
Static Breath hold until first contraction, straight into a dynamic swim.
As you improve the Static will become longer, you'll also swim further
3 rounds per buddy.
