Improving my personal best performance

As I’m back into training again, working my way to a few personal bests, I’ll be scheduling and reporting about my training and progress towards personal goals.

Personal Bests
DYN_Accomplished.jpgThe personal bests I’m training to improve are my DYN: 125m, DNF: 109m, STA in competition: 5m 33s. To achieve these goals I make use of different training exercises and techniques, which consist of:

  • Dry-walks
  • Dry-statics
  • Statics
  • Crawl without breath
  • DNF/Breaststroke technique
  • MAX-attempts in all 3

Exceeding PB’s
I want to exceed my personal bests within the next 4 months, this time I will not be focussing on a set distances or time. I will have my focus on doing maximum attempts again and thus improving my personal bests.

200706_Project13_Training.jpgWhy this change in approach?” you might ask. Well; In the past few months I’ve been looking back at why I cease to do maximum attempts. I believe one of my restraints is my mind not allowing me to perform to my limits. When looking back on the past year; I’ve seen myselfย  perform in competitions and everytime I’m in a competition it looks like I’m backing out on my own beliefs and set out paths.

mind1.jpgJorg, Marieke and I have been trying to pinpoint the reason why I’m backing out of it. Where I have to conclude that it includes a certain fear for blacking out and performing badly in front of a crowd. Although I’m only training for personal bests, my mind is always aware of the fact that a bad performance is witnessed and going over the top is a thing I’m not willing to experience.

So how to find a balance in all of this is my main question I’ll be struggling with this next period. Because my body might be ready for a good performance, but how will I convince myself to actually do that max performance?

twitter_logo.pngI will write about my progress and for the short updates right after training or the morning after I’ll be using Twitter to communicate the results of the training. I added the twitter feature to the site in the Mini-Blog on the right in the main section, this is where the latest training news appears.

Schedule / Upcoming events
I will be scheduling and planning my training sessions through Google Calendar which is also available on this site, view this public calendar or you can subscribe to the shark-bait calendar with your own Google-account by adding it with the button on the bottom-right.

Here’s a preview from the upcoming days in training:

Stay up to date through the rss-feeds or by reading this site.

13 thoughts on “Improving my personal best performance”

  1. Hi Sanne,

    Great stuff to read!

    BTW. Have you tried a CO2 table while drywalking already? Makes for some good (occasional) alternative to regular drywalks.

    cheers, Eric

  2. At the moment I’m just doing a drywalk empty and full lungs and that’s it. But how do you do your drywalks then? Example table?

    Grtz Sanne

  3. Hi Sanne,

    This is the last training of this type I did. I hope they are clear enough!?!? I keep walking at my regular pace, also during the recovery periods. After such a training I drink a whey (protein) shake and take some antioxidants.

    6 * 50 seconds hold with 15 seconds recovery…
    00:00-00:50 01:05-01:55 02:10-03:00 03:15-04:05 04:20-05:10 05:25-06:15

    7 * 45 seconds hold with 10 seconds recovery…
    06:30-07:15 07:25-08:10 08:20-09:05 09:15-10:00 10:10-10:55 11:05-11:50 12:00-12:45

    7 * 45 seconds hold with 5 seconds recovery…
    12:55-13:40 13:45-14:30 14:35-15:20 15:25-16:10 16:15-17:00 17:05-17:50 17:55-18:40

    7 * 45 seconds hold with 10 seconds recovery…
    18:45-19:30 19:40-20:25 20:35-21:20 21:30-22:15 22:25-23:10 23:20-24:05 24:15-25:00

    6 * 50 seconds hold with 15 seconds recovery…
    25:10-26:00 26:15-27:05 27:20-28:10 28:25-29:15 29:30-30:20 30:35-31:25

  4. That’s an extensive schedule, but looks like a thing I would be willing to give a try. When I do I’ll report about it on the site ๐Ÿ˜‰

    What’s your motivation to drink the Whey protein?

    The anti-oxidants are good indeed and will help get rid of the free radicals.

  5. I noticed that doing intensive O2, but also CO2 training like this, my legs feel ‘heavy’ up to 24 hours afterwards. This has probably mostly to do with the free radicals and adding some regular walking works best for me to get rid of this feeling. Taking the whey feels like a good addition to this. Personally I see no effect of the anti-oxidant pill I take ๐Ÿ™‚ so when the package is finished I will try something else.

    I think Will, during the DNF course, mentioned this anti-oxidants and whey combination.

    I would like to be able to walk around with my mp3 player (instead of with a stopwatch and paper) and be dictated when to breath and when not. So I started to write something like this for my new iPhone toy. ๐Ÿ™‚

  6. Ofcourse you can do this with your iPod, but another useful tool could be the heart rate monitor. I got a RS400 from Polar, which you can set to certain times to beep and give you a message what to do. It will record these parts as laps and in the software-interface you can get an overview table with data per lap. You can create/design these pre-programmed schedules on a Pc or Laptop. Furthermore the RS400 is also capable of capturing per second heartrate, well worth it’s investment.

  7. I don’t really see how the whey protein will help recover specifically for freediving. As a general sports recovering method it’s ofcourse a well known fact. If you have anymore info about this I would really like to know more about it.

    Eric, you schedule you described above, do you do this all in one training?

    I find that a heartbeat monitor is a must have for drywalk training. Time is of no essence during drywalk training. Heartbeat is!

  8. Hi Jorg,

    Will repeated this recommedation in an email to me. I will PM you the line about this, though it doesn’t give a scientific explanation.

    Yes, this is all in one training. The training is quiet intense but it lasts about 30 minutes.

    I don’t agree that a heartrate monitor is a must have for drywalks. It all depends on what you want to achieve with your drywalks. In this case I want to learn mentally (and if possible physically) to ignore higher CO2 levels. In this case I don’t care what my heartrate is, nor do I see what relevance it has.

  9. Hi Sanne,

    I will definitely have a good look at the RS400 or it’s future follow-up when my Suunto T4 has lived its live. The T4 has served me well so far, but the extra’s of the RS400 sound tempting.


  10. I do similar drywalk as Eric and they definately seem to help in my weak point of beeing able to withstand longer periods of very high CO2 levels/contractions.
    Depending on the total length of the program a significant buildup of waist products in your leg musles (and in my case also arm muscles since i simulate DNF movements while walking) is to be expected.
    So an anti oxidant suplement could help in taking care of that and the whey shake could help with the repairing of muscle tissue altough that is debatable in this context.
    Heartrate is irrelevant in this type of excercises and highly dependant on mental relaxation. CO2 concenration is the key. The higher the better.
    If you have problems with too high a heartrate , which I think could be an issue with Sanne’s high resting rate, a modified program could do the trick. For example a combination of a static followed immediately (wthout breathing) by a dynamic walk could keep it down to more comfortable levels. (static for bringing down the rate and slowly increasing the CO2 and then when the contractions start , start to walk for the training effect). I actualy realy like this excercise in the water. It helped me increase my bottom time while swimming. Most of the times a single 50 meter DNF swim feels more difficult than a 3 minute static (or until the first contraction) followed by a 50 meter swim which i understand but still feels amazing.

  11. Hey Glenn,

    Thanks for commenting, appreciate it! These are interesting things to try and test, as we also have tested some things related to the heart rate.

    The hypothesis we want to prove is: “Maybe you can only withstand a certain amount of heartbeats before your body gives in.” Which would support your advise on trying to slow down my resting heart rate and in most cases the first period of apnea during performances.

    I found one way to lower my heart rates faster when doing static, which were always sky-high ca. 100 bpm for at least a minute and then gradually dropping down, until the first real contraction where it makes it drop like it should to ca. 50 bpm.

    What I do now is do my static’s without any facial equipment just let the water run up my nostril. I also extend this way to my dynamic’s now, which does seem to do the trick.

    Major problem at the moment seems to be my mental limiter, which I need to break…

  12. Mental bariers tend to only get higher when you confront them straight on. Try and be creative. I break a static mental barier by starting to swim just before I want to give up my static. Then it suddely becomes different and i cross the barier with ease (make sure you buddy know this. I had Peter chasing me thru the pool franticly since I had not told him on one of the occasions ๐Ÿ˜‰
    With dynamics you could do the opposite. Swim to just before the mental barier point. Then grab the wall and do a small static at that point . Again a very fast a good buddy needed. Or what we do in some advanced classes do a simulated resque of someone on the bottom of the pool at the end of a mental heavy swim.
    But I bet you can think of a million other ways to use this approach.

    Of course only do this with clear MENTAL barriers. If you start swimming after an 8 minute static things will end up different ๐Ÿ˜‰

  13. Oh shit Glenn – I wish I read that last sentence 10 minutes ago! ๐Ÿ˜‰

    Mental barriers… I have plenty of those. Really wanting to cross them usually doesn’t work for me. It’s very hard for me not to keep trying. ๐Ÿ™‚ ‘Really wanting’ is such a mental process in itself that I’m quickly running/swimming in circles. I have not often tried the things Glenn wrote but they might work well for me with my future mental barriers.

    What does work for me is different every time. Often it has to do with getting more sleep. Othertimes it can be any random thing that makes me feel better about myself (cleaning up my room is one strange thing that comes to mind). Very often my mental barriers tell me I do not deserve some success. When I do improve myself I always reward myself with a new monovin, a piece of chocolate, some very nice wine, or whatever.

    The best mental barriers for me are the ones where I spend many months trying to get somewhere without success and than one day, for no particular reason, I tell to myself – ‘fuck it!’ – and shatter the old barrier. ๐Ÿ™‚ Oh man – I wish you many of those days!

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