Step By Step

Great session yesterday evening! It was the first freedive training after our snowboard vacation, so we were curious high the high altitude training would have helped us with our performances. At the moment Sanne and I are trying to accomplish two things in the pool.

The first is to increase monofin technique. We already came from far with this one. The first quarter of this year was really dedicated to using the monofin and I’m glad to say that both Sanne and I are finally using the monofin in such an easy way that turning back to bifins for dynamic performance dives would only be done of nostalgia.

The basic technique is there and there is even room to play around and experiment with this technique in the form of amplitude changes, body position adjustment, power and kick cycles. We both agree that for the moment our best strategy to go by is a kick-kick-kick-glide cycle in the pool we are using now. As this is a 25 meter pool we need 3 complete kkkg cycles for one length, which feels good compared to effort put in.

Now we need to start working on our weighting stuff. With the technique in the body, it is time to start fine tuning it and because a neck weight is even more uncomfortable for me then it is for Sanne, it is time to fix this this month.

Our preferred way of propulsion: Waterway Glide Fin

The second part is increasing comfortable performance (CP) so that it reaches closer to our maximum distance (MX). Increasing performance is always a trick by itself, and we tried already a lot of methods in the past for this. Reading back all our training logs from the past years one thing comes to mind; speed! The one variable we didn’t use to much is the speed were we would go to the next step. We used weeks, number of repeated performances and other variables to determine if we could make the next step, and the one thing that comes to top that still could be tweaked is going slower with the steps we take.

We still maintain the idea that we should be able to perform near our limits all the time without any big warm-ups and strange techniques. So that together with a program of increasing our CP nearer to our MP, brings us the current schedule we are  doing.

My own comfort distance is a 40-45 meter dive. No contractions, still good technique and the ability to relax underwater at the end. As soon as I turn at 50, I tense my body but especially my mind. So my task is to make sure I can do 45 meter dives without any tension and yesterday was the first time I could accomplish this, which I’m very happy with. I’ve never been able to keep so relaxed at this distance, so a big break through for myself. As I’m not as experienced myself with the no warm-up routine as Sanne is, I do a total of 4 dives like this with around 2 minute rests between and that’s it for me. So at the moment my CP=45 while my MP=75, which brings my CP/MP ratio to 60%

Sanne is already much further with his no warm-up routine and his CP. Yesterday he did 95 meters and make it look so easy. He stopped underwater at 95, made a stop gesture with his arms and slowly surfaced. His MP=125 meters, so his CP/MP ratio is 0,76 which is already great. And we are just getting started. This one dive is everything Sanne does for performance training. He is already so tuned in this no warm-up routine that this is sufficient for him.

The rest of our training is dedicated to technique and helping other freedivers improve. So still a minimum time invested in performance training for maximum results and still a lot of time left to enjoy the water. I just love this method!

2 thoughts on “Step By Step”

  1. Jorg, how do you define ‘comfortable performance’? Distance that you can do very time you decide to and still feel good?
    With my new Glidefin I’ve been doing one 100m dive at each training (last 6-7 sessions)- and feel fine, with air left for more (last week I made the turn and came up at 115-pb)… 100/115 is quite high, so I guess 100m is either not comfortable for me, or it’s time for a max attempt 🙂

  2. @Lubomir Stefanoff Good question! For me a comfortable distance is a distance that:
    – I can achieve always!
    – I can do 4 times in a row with 2 minutes rest in between, during this rest I don’t do a breathup and just talk with sanne, until 10 seconds before I have to go.
    – doesn’t give me the mental tension a maximum performance will give me.
    – at the end of the dive, which has a pre-determined end, I can decide to hang still for a moment underwater before surfacing.

    Just a few examples to make my point and to give some idea. The above goes the same for Sanne, I guess.

    100/115 is indeed pretty high. Try to do 2-4 times 100 with small rest of 2-3 minutes in between and see if you still are comfortable with the distance…. 😉 Let me know!

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