DNF Pyramid Schedule

20080622_CNF_Clinic_Trubridge_39.jpgLast night I went out to the tongelreep with a tweaked Pyramid schedule for DNF training. It’s a shortend version of the one William Trubridge tought in his CNF course. Not the whole schedule, but half-way into his schedule. The complete schedule featured a build up phase to a certain plane and after that it would gradually go back to the start of the schedule.

Freediving 25 meters of DNF I take about 24-25 secondes, on which the following schedule is based.

  • 6 x 25 meter starting every 1 minute 10 seconds
  • 6 x 25 meter starting every 1 minute
  • 6 x 25 meter starting every 50 seconds
  • 4 x 25 meter starting every 45 seconds

Totalling 550 meter in 21 minutes and 550 seconds immersed.

This is a very good schedule to start with. During the following weeks I’ll be adjusting it to a level William Trubridge made me do in his course.

dnf1.jpgThe 25 meter pool in the Tongelreep is perfectly in distance, but the pool depth is 5 meters. This makes it all a little harder as you really have to worry about your altitude in the water. On the other hand, what better training circumstance could I have for improving my awareness of altitude.

2 thoughts on “DNF Pyramid Schedule”

  1. My speed is quite high, I think it’s about 1 m/s (24-25s for 25m). So for the 25m pool at the tongelreep in Eindhoven, I look at the countdown clock, start at 00 and swim the DNF lane of 25m and come up at 24-25s, wait the rest of the 1m 10s to start again.

    Are you doing such a schedule as well?

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