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  • Free Dive Training Schedules - CO2 and O2 Training Tables & Pool Interval Dive Training

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    sjf540
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    Free Dive Training Schedules - CO2 and O2 training tables Pool Training Pool Session– CO2 tables Info source: Jasmine Bastow (Australian Champ Female freediver) http://www.diversworld.com.au/lady-of-the-lake-1.html Difficulty Level – 2 (set your level to match your ability) Purpose • Improve endurance and ability to deal with CO2 build up and lactic acid build up • Learn your dive limits in a safe environment Duration • ~1.5hrs to 2hrs total training time Frequency • Once a week Timing • Any time (before or after work) Equipment: • Stop watch (waterproof) • 50m pool • Snorkel & mask • Long free diving fins or a monofin, • A dive buddy or safety spotter and lifeguard Method: • Warm up o Stretch of muscles in arms, legs, back and abdominals- 5 minutes o 50m breast stroke, 50m crawl at a slow speed/pulse • CO2 tables as per the spreadsheet. Do at least 2 sets. • Cool down o 50m breast stroke, 50m crawl at a slow speed/pulse, relaxed and easy Pool Training Pool Session– O2 tables Info source: Jasmine Bastow (Australian Champ Female freediver) http://www.diversworld.com.au/lady-of-the-lake-1.html Difficulty Level – 2 (set your level to match your ability) Purpose • Improve endurance and ability to deal with low oxygen levels • Learn your dive limits in a safe environment • WARNING – Low O2 levels risk samba or blackout. ALWAYS ensure your training buddy is watching and ready to rescue you if you samba. For more info about samba watch the video at http://vimeo.com/2060317 Duration • ~1.5hrs to 2hrs total training time Frequency • Once a week Timing • Any time (before or after work) Equipment: • Stop watch (waterproof) • 50m pool • Snorkel & mask • Long free diving fins or a monofin, • A dive buddy or safety spotter and lifeguard Method: • Warm up o Stretch of muscles in arms, legs, back and abdominals- 5 minutes o 50m breast stroke, 50m crawl at a slow speed/pulse • O2 tables as per the spreadsheet. Do at least 2 sets. • Cool down o 50m breast stroke, 50m crawl at a slow speed/pulse, relaxed and easy Pool Session – Interval dive training Info source: http://www.apneamania.com/code/training_sel.asp?catID=1&tipID=7 Peter Pedersen Difficulty Level – 4 (freediving champions level) Purpose • Improving freediving swimming techniques • Improve fitness (of freediving muscle groups) • Improve endurance and ability to deal with CO2 build up and lactic acid build up • Learn your dive limits in a safe environment Duration • ~1.5hrs to 2hrs total training time Frequency • Once a week Timing • Any time (before or after work) Equipment: • Stop watch (waterproof) • 50m pool • Snorkel & mask • Short rubber dive fins • Long free diving fins or a monofin, • A dive buddy or safety spotter and lifeguard Method: • Warm up o Stretch of muscles in arms, legs, back and abdominals- 5 minutes o 100m breast stroke, 100m crawl at a slow speed/pulse • Without fins, diving: 5 laps. Start with 15 butterfly kicks (while diving) for a max. 25m then surface and swim to the end. When it gets easy, try doing it on the back and the side. o Video 1 Butterflykick wo fins.wmv o Video 2 Butterflykick wo fins side(1).wmv o Video 3 Butterflykick wo fins back.wmv • 1min rest • 200m Out/Under 3 breaths. : 4 x 50m laps max speed mixed styles (front, side, back and spinning) With small rubber fins, diving with your arms straight in front of you. 3 breaths on surface then underwater until fatigued, then surface and 3 deep breaths then return underwater. No rest until 200m completed. o Video 4 small fins back.wmv o Video 6 small fins normal.wmv o Video 8 small fins side.wmv o Video 9 small fins spinning.wmv • 1min rest • 200m Out/Under 1 breath. 3 x 50m laps max speed mixed styles (front, side, back). With small rubber fins, start by diving 15-20m then surface for only 1 breath be

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    Free Dive Training Schedules - CO2 and O2 training tables Pool Training Pool Session– CO2 tables Info source: Jasmine Bastow (Australian Champ Female freediver) http://www.diversworld.com.au/lady-of-the-lake-1.html Difficulty Level – 2 (set your level to match your ability) Purpose • Improve endurance and ability to deal with CO2 build up and lactic acid build up • Learn your dive limits in a safe environment Duration • ~1.5hrs to 2hrs total training time Frequency • Once a week Timing • Any time (before or after work) Equipment: • Stop watch (waterproof) • 50m pool • Snorkel & mask • Long free diving fins or a monofin, • A dive buddy or safety spotter and lifeguard Method: • Warm up o Stretch of muscles in arms, legs, back and abdominals- 5 minutes o 50m breast stroke, 50m crawl at a slow speed/pulse • CO2 tables as per the spreadsheet. Do at least 2 sets. • Cool down o 50m breast stroke, 50m crawl at a slow speed/pulse, relaxed and easy Pool Training Pool Session– O2 tables Info source: Jasmine Bastow (Australian Champ Female freediver) http://www.diversworld.com.au/lady-of-the-lake-1.html Difficulty Level – 2 (set your level to match your ability) Purpose • Improve endurance and ability to deal with low oxygen levels • Learn your dive limits in a safe environment • WARNING – Low O2 levels risk samba or blackout. ALWAYS ensure your training buddy is watching and ready to rescue you if you samba. For more info about samba watch the video at http://vimeo.com/2060317 Duration • ~1.5hrs to 2hrs total training time Frequency • Once a week Timing • Any time (before or after work) Equipment: • Stop watch (waterproof) • 50m pool • Snorkel & mask • Long free diving fins or a monofin, • A dive buddy or safety spotter and lifeguard Method: • Warm up o Stretch of muscles in arms, legs, back and abdominals- 5 minutes o 50m breast stroke, 50m crawl at a slow speed/pulse • O2 tables as per the spreadsheet. Do at least 2 sets. • Cool down o 50m breast stroke, 50m crawl at a slow speed/pulse, relaxed and easy Pool Session – Interval dive training Info source: http://www.apneamania.com/code/training_sel.asp?catID=1&tipID=7 Peter Pedersen Difficulty Level – 4 (freediving champions level) Purpose • Improving freediving swimming techniques • Improve fitness (of freediving muscle groups) • Improve endurance and ability to deal with CO2 build up and lactic acid build up • Learn your dive limits in a safe environment Duration • ~1.5hrs to 2hrs total training time Frequency • Once a week Timing • Any time (before or after work) Equipment: • Stop watch (waterproof) • 50m pool • Snorkel & mask • Short rubber dive fins • Long free diving fins or a monofin, • A dive buddy or safety spotter and lifeguard Method: • Warm up o Stretch of muscles in arms, legs, back and abdominals- 5 minutes o 100m breast stroke, 100m crawl at a slow speed/pulse • Without fins, diving: 5 laps. Start with 15 butterfly kicks (while diving) for a max. 25m then surface and swim to the end. When it gets easy, try doing it on the back and the side. o Video 1 Butterflykick wo fins.wmv o Video 2 Butterflykick wo fins side(1).wmv o Video 3 Butterflykick wo fins back.wmv • 1min rest • 200m Out/Under 3 breaths. : 4 x 50m laps max speed mixed styles (front, side, back and spinning) With small rubber fins, diving with your arms straight in front of you. 3 breaths on surface then underwater until fatigued, then surface and 3 deep breaths then return underwater. No rest until 200m completed. o Video 4 small fins back.wmv o Video 6 small fins normal.wmv o Video 8 small fins side.wmv o Video 9 small fins spinning.wmv • 1min rest • 200m Out/Under 1 breath. 3 x 50m laps max speed mixed styles (front, side, back). With small rubber fins, start by diving 15-20m then surface for only 1 breath be

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    1K vizualizări4 pagini

    Free Dive Training Schedules - CO2 and O2 Training Tables & Pool Interval Dive Training

    Încărcat de

    sjf540
    Free Dive Training Schedules - CO2 and O2 training tables Pool Training Pool Session– CO2 tables Info source: Jasmine Bastow (Australian Champ Female freediver) http://www.diversworld.com.au/lady-of-the-lake-1.html Difficulty Level – 2 (set your level to match your ability) Purpose • Improve endurance and ability to deal with CO2 build up and lactic acid build up • Learn your dive limits in a safe environment Duration • ~1.5hrs to 2hrs total training time Frequency • Once a week Timing • Any time (before or after work) Equipment: • Stop watch (waterproof) • 50m pool • Snorkel & mask • Long free diving fins or a monofin, • A dive buddy or safety spotter and lifeguard Method: • Warm up o Stretch of muscles in arms, legs, back and abdominals- 5 minutes o 50m breast stroke, 50m crawl at a slow speed/pulse • CO2 tables as per the spreadsheet. Do at least 2 sets. • Cool down o 50m breast stroke, 50m crawl at a slow speed/pulse, relaxed and easy Pool Training Pool Session– O2 tables Info source: Jasmine Bastow (Australian Champ Female freediver) http://www.diversworld.com.au/lady-of-the-lake-1.html Difficulty Level – 2 (set your level to match your ability) Purpose • Improve endurance and ability to deal with low oxygen levels • Learn your dive limits in a safe environment • WARNING – Low O2 levels risk samba or blackout. ALWAYS ensure your training buddy is watching and ready to rescue you if you samba. For more info about samba watch the video at http://vimeo.com/2060317 Duration • ~1.5hrs to 2hrs total training time Frequency • Once a week Timing • Any time (before or after work) Equipment: • Stop watch (waterproof) • 50m pool • Snorkel & mask • Long free diving fins or a monofin, • A dive buddy or safety spotter and lifeguard Method: • Warm up o Stretch of muscles in arms, legs, back and abdominals- 5 minutes o 50m breast stroke, 50m crawl at a slow speed/pulse • O2 tables as per the spreadsheet. Do at least 2 sets. • Cool down o 50m breast stroke, 50m crawl at a slow speed/pulse, relaxed and easy Pool Session – Interval dive training Info source: http://www.apneamania.com/code/training_sel.asp?catID=1&tipID=7 Peter Pedersen Difficulty Level – 4 (freediving champions level) Purpose • Improving freediving swimming techniques • Improve fitness (of freediving muscle groups) • Improve endurance and ability to deal with CO2 build up and lactic acid build up • Learn your dive limits in a safe environment Duration • ~1.5hrs to 2hrs total training time Frequency • Once a week Timing • Any time (before or after work) Equipment: • Stop watch (waterproof) • 50m pool • Snorkel & mask • Short rubber dive fins • Long free diving fins or a monofin, • A dive buddy or safety spotter and lifeguard Method: • Warm up o Stretch of muscles in arms, legs, back and abdominals- 5 minutes o 100m breast stroke, 100m crawl at a slow speed/pulse • Without fins, diving: 5 laps. Start with 15 butterfly kicks (while diving) for a max. 25m then surface and swim to the end. When it gets easy, try doing it on the back and the side. o Video 1 Butterflykick wo fins.wmv o Video 2 Butterflykick wo fins side(1).wmv o Video 3 Butterflykick wo fins back.wmv • 1min rest • 200m Out/Under 3 breaths. : 4 x 50m laps max speed mixed styles (front, side, back and spinning) With small rubber fins, diving with your arms straight in front of you. 3 breaths on surface then underwater until fatigued, then surface and 3 deep breaths then return underwater. No rest until 200m completed. o Video 4 small fins back.wmv o Video 6 small fins normal.wmv o Video 8 small fins side.wmv o Video 9 small fins spinning.wmv • 1min rest • 200m Out/Under 1 breath. 3 x 50m laps max speed mixed styles (front, side, back). With small rubber fins, start by diving 15-20m then surface for only 1 breath be

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    Dive Training Schedule Session - CO2 Tables

    Purpose: To get your body trained to manage high levels of CO2. To learn to work through the urge to breathe when fatigued

    Always dive with a buddy - one safety watch and timer, one training; then swap Complete the tables at least twice each

    Regime A
    Start rest interval (sec): Reduced time amount (sec): Swim Distance (m): Time to dive the distance (sec): Number of times to complete the tables (each) Total dive distance (each) Total Time to complete the training (you & buddy) 120sec 15sec 50m 60sec 2 1000m 84.0min 1.4hrs

    Regime B
    Start rest interval (sec): Reduced time amount (sec): Swim Distance (m): Time to dive the distance (sec): Number of times to complete the tables (each) Total dive distance (each) Total Time to complete the training (you & buddy) 120sec 15sec 30m 40sec 2 600m 70.7min 1.2hrs

    Regime C
    Start rest interval (sec): Reduced time amount (sec): Swim Distance (m): Time to dive the distance (sec): Number of times to complete the tables (each) Total dive distance (each) Total Time to complete the training (you & buddy) 90sec 10sec 50m 60sec 2 1100m 80.0min 1.3hrs

    Dive No.

    Dive No.

    Exercise

    Distance

    Comments

    Exercise

    Distance

    Comments

    Exercise

    Distance

    Dive No.

    Duration / Interval

    Duration / Interval

    Duration / Interval

    Comments

    CO2 Table Totals Initial rest/preparation Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive 21.0min 120sec 60sec 120sec 60sec 105sec 60sec 90sec 60sec 75sec 60sec 60sec 60sec 45sec 60sec 30sec 60sec 15sec 60sec 00sec 60sec 00sec 00sec 00sec 00sec 00sec 00sec 00m 13 00m 12 00m 11 50m 10 50m 9 50m 8 50m 7 50m 6 50m 5 50m 4 50m 3 50m 2 50m 1 500m

    CO2 Table Totals Initial rest/preparation Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive 17.7min 120sec 40sec 120sec 40sec 105sec 40sec 90sec 40sec 75sec 40sec 60sec 40sec 45sec 40sec 30sec 40sec 15sec 40sec 00sec 40sec 00sec 00sec 00sec 00sec 00sec 00sec 00m 13 00m 12 00m 11 30m 10 30m 9 30m 8 30m 7 30m 6 30m 5 30m 4 30m 3 30m 2 30m 1 300m

    CO2 Table Totals Initial rest/preparation Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive Rest Interval Dive 20.0min 90sec 60sec 90sec 60sec 80sec 60sec 70sec 60sec 60sec 60sec 50sec 60sec 40sec 60sec 30sec 60sec 20sec 60sec 10sec 60sec 00sec 60sec 00sec 00sec 00sec 00sec 00m 13 00m 12 50m 11 50m 10 50m 9 50m 8 50m 7 50m 6 50m 5 50m 4 50m 3 50m 2 50m 1 550m

    \\vboxsrv\conversion_tmp\scratch1676\68887303.xls.ms_office

    Dive Training Schedule Session - O2 Tables

    Purpose: To get your body trained to manage low levels of O2. NOTE: DANGER OF SAMBA OR BLACKOUT IF PUSHED TOO FAR

    Always dive with a buddy - one safety watch and timer, one training; then swap Complete the tables at least twice each

    Regime A
    Rest interval (sec): Start static hold time (sec): Increased static hold time amount (sec): Swim Distance (m): Time to dive the distance (sec): Max hold + dive duration (sec): Number of times to complete the tables (each) Total dive distance (each): Total Time to complete the training (you & buddy): 90sec 15sec 15sec 30m 40sec 150sec 2 360m 83.7min 2.5min 1.5min

    Regime B
    Rest interval (sec): Start static hold time (sec): Increased static hold time amount (sec): Swim Distance (m): Time to dive the distance (sec): Max hold + dive duration (sec): Number of times to complete the tables (each) Total dive distance (each): 1.4hrs Hold + dive Distance Durations Total Time to complete the training (you & buddy): 120sec 15sec 15sec 30m 40sec 121sec 2 300m 118.7min 2.0min 2.0min

    Regime C
    Rest interval (sec): Start static hold time (sec): Increased static hold time amount (sec): Swim Distance (m): Time to dive the distance (sec): Max hold + dive duration (sec): Number of times to complete the tables (each) Total dive distance (each): 2.0hrs Hold + dive Distance Durations Total Time to complete the training (you & buddy): 60sec 15sec 15sec 30m 40sec 150sec 2 360m 73.0min 2.5min 1.0min

    1.2hrs Hold + dive Distance Durations

    Dive No.

    Dive No.

    Exercise

    Comments

    Exercise

    Comments

    Exercise

    Dive No.

    Duration / Interval

    Duration / Interval

    Duration / Interval

    Comments

    CO2 Table Totals Initial rest/preparation Interval Static breath hold Dive Rest Interval Static breath hold Dive Rest Interval Static breath hold Dive Rest Interval Static breath hold Dive Rest Interval Static breath hold Dive Rest Interval Static breath hold Dive Rest Interval Static breath hold Dive Rest Interval Static breath hold Dive Rest Interval Static breath hold Dive Rest Interval Static breath hold Dive 20.9min 90sec 15sec 40sec 90sec 30sec 40sec 90sec 45sec 75sec 90sec 60sec 40sec 45sec 75sec 30sec 90sec 90sec 40sec 75sec 105sec 60sec 90sec 120sec 40sec 90sec 135sec 40sec 90sec 150sec 40sec 3.2min 00m 10 2.9min 00m 9 2.7min 00m 8 2.8min 00m 7 2.2min 30m 6 1.8min 30m 5 1.7min 30m 4 2.0min 30m 3 1.2min 30m 2 0.9min 30m 1 180m

    CO2 Table Totals Initial rest/preparation Interval Static breath hold Dive Rest Interval Static breath hold Dive Rest Interval Static breath hold Dive Rest Interval Static breath hold Dive Rest Interval Static breath hold Dive Rest Interval Static breath hold Dive Rest Interval Static breath hold Dive Rest Interval Static breath hold Dive Rest Interval Static breath hold Dive Rest Interval Static breath hold Dive 29.7min 120sec 15sec 40sec 120sec 30sec 40sec 120sec 45sec 40sec 120sec 60sec 40sec 120sec 75sec 40sec 120sec 90sec 40sec 120sec 105sec 40sec 120sec 120sec 40sec 120sec 135sec 40sec 120sec 150sec 40sec 3.2min 00m 10 2.9min 00m 9 2.7min 00m 8 2.4min 00m 7 2.2min 00m 6 1.9min 30m 5 1.7min 30m 4 1.4min 30m 3 1.2min 30m 2 0.9min 30m 1 150m

    CO2 Table Totals Initial rest/preparation Interval Static breath hold Dive Rest Interval Static breath hold Dive Rest Interval Static breath hold Dive Rest Interval Static breath hold Dive Rest Interval Static breath hold Dive Rest Interval Static breath hold Dive Rest Interval Static breath hold Dive Rest Interval Static breath hold Dive Rest Interval Static breath hold Dive Rest Interval Static breath hold Dive 18.3min 60sec 15sec 40sec 60sec 30sec 40sec 60sec 45sec 40sec 60sec 60sec 40sec 60sec 75sec 40sec 60sec 90sec 40sec 75sec 105sec 60sec 60sec 120sec 40sec 60sec 135sec 40sec 60sec 150sec 40sec 3.2min 00m 10 2.9min 00m 9 2.7min 00m 8 2.8min 00m 7 2.2min 30m 6 1.9min 30m 5 1.7min 30m 4 1.4min 30m 3 1.2min 30m 2 0.9min 30m 1 180m

    \\vboxsrv\conversion_tmp\scratch1676\68887303.xls.ms_office

    Dive Training Schedule Session - Interval Dive Training

    Always dive with a buddy and with a life guard on duty

    Purpose: i) Improve fitness (of freediving muscle groups) ii) Improve endurance and ability to deal with CO2 build up and lactic acid build up
    Pool length: Total Training time: Total Training distance: Total underwater distance:
    50m 5.7min Surface or Dive (S,D) 200m 65.0min 1552m 940m UW distance: 00m

    1. Warm up - mask only


    Totals 4 Laps Speed (S,M,H)

    Exercise

    Duration / Interval

    Distance

    Comments

    Video

    Breast Stroke Rest Interval Front Crawl Rest Interval Breast Stroke Rest Interval Front Crawl Rest Interval

    S S S S S S S S

    70sec 00sec 70sec 00sec 70sec 00sec 70sec 60sec

    50m 50m 50m 50m

    S S S S

    2. Up/Under - Dolphin kicks - 25m under / 25m up - medium speed - mask, snorkel only
    Totals Surface or Dive (S,D) 7.5min 200m 4 Laps Speed (S,M,H) UW distance: 100m

    Exercise

    Duration / Interval

    Distance

    Comments

    Video (click on hyperlink)

    10 x Butterfly kicks - hands in front Front Crawl Rest Interval 10 x Butterfly kicks on left side - hands in front Front Crawl Rest Interval 10 x Butterfly kicks on back - hands in front Front Crawl Rest Interval 10 x Butterfly kicks on right - hands in front Front Crawl Rest Interval

    D S S D S S D S S D S S

    30sec 30sec 30sec 30sec 30sec 30sec 30sec 30sec 30sec 30sec 30sec 120sec

    25m 25m

    M Surface after 10 kicks or 25m H Full speed

    ideo 1 Butterflykick wo fins.wmv

    25m 25m

    M Surface after 10 kicks or 25m H Full speed

    ideo 2 Butterflykick wo fins side(1).wmv

    25m 25m

    M Surface after 10 kicks or 25m H Full speed

    http://www.apneamania.com/scripts/video 3 butterflykick wo fins back.wmv

    25m 25m

    M Surface after 10 kicks or 25m H Full speed

    3. Up/Under - Alternate Dolphin & Scissor - 25m under / 3 breaths up - max speed - mask, snorkel & fins
    Totals Surface or Dive (S,D) 5.7min 207m 4 Laps Speed (S,M,H) UW distance: 200m

    Exercise

    Duration / Interval

    Distance

    Comments

    Video

    Butterfly (dolphin) kicks - hands in front 3 surface breaths Scissor kicking hands in front 3 surface breaths Butterfly (dolphin) kicks - hands in front 3 surface breaths Scissor kicking hands in front 3 surface breaths Butterfly (dolphin) kicks - hands in front 3 surface breaths Scissor kicking hands in front 3 surface breaths Butterfly (dolphin) kicks - hands in front 3 surface breaths Scissor kicking hands in front Rest Interval

    D S D S D S D S D S D S D S D S

    25sec 03sec 25sec 03sec 25sec 03sec 25sec 03sec 25sec 03sec 25sec 03sec 25sec 03sec 25sec 120sec

    25m 01m 25m 01m 25m 01m 25m 01m 25m 01m 25m 01m 25m 01m 25m 00m

    H 25m or until fatigued S No more than 3 deep breaths H 25m or until fatigued S No more than 3 deep breaths H 25m or until fatigued S No more than 3 deep breaths H 25m or until fatigued S No more than 3 deep breaths H 25m or until fatigued S No more than 3 deep breaths H 25m or until fatigued S No more than 3 deep breaths H 25m or until fatigued S No more than 3 deep breaths H 25m or until fatigued S Rest when 200m completed

    ideo 6 small fins normal.wmv

    \\vboxsrv\conversion_tmp\scratch1676\68887303.xls.ms_office

    Page 3 of 4

    4. Up/Under Dolphin & Scissor - 15m under / 1 breath up - max speed - mask, snorkel & fins
    Totals Surface or Dive (S,D) 4.1min 95m 2 Laps Speed (S,M,H) UW distance: 90m

    Exercise

    Duration / Interval

    Distance

    Comments

    Video (click on hyperlink)

    Butterfly (dolphin) kicks - hands in front 1 breaths only Scissor kicking hands in front 1 breaths only Butterfly (dolphin) kicks - hands in front 1 breaths only Scissor kicking hands in front 1 breaths only Butterfly (dolphin) kicks - hands in front 1 breaths only Scissor kicking hands in front Rest Interval

    D S D S D S D S D S D S

    15sec 01sec 25sec 01sec 15sec 01sec 25sec 01sec 15sec 01sec 25sec 120sec

    15m 01m 15m 01m 15m 01m 15m 01m 15m 01m 15m 00m

    H Start with 15m, reduce if nec S Only 1 breath, no rest H + or - dist to keep 1 breath only S Only 1 breath, no rest H Start with 15m, reduce if nec S Only 1 breath, no rest H + or - dist to keep 1 breath only S Only 1 breath, no rest H Start with 15m, reduce if nec S Only 1 breath, no rest H + or - dist to keep 1 breath only S Rest when 100m completed

    5. Up/Under - Dolphin kicks - 25m under / 25m up - max speed - mask, snorkel & fins
    Totals Surface or Dive (S,D) 7.5min 200m 4 Laps Speed (S,M,H) UW distance: 100m

    Exercise

    Duration / Interval

    Distance

    Comments

    Video (click on hyperlink)

    Butterfly (dolphin) kicks - hands in front Butterfly (dolphin) kicks - hands in front Rest Interval Scissor kicking - hands in front Scissor kicking - hands in front Rest Interval Butterfly (dolphin) kicks - hands by side Butterfly (dolphin) kicks - hands by side Rest Interval Scissor kicking - hands by side Scissor kicking - hands by side Rest Interval

    D S S D S S D S S D S S

    30sec 30sec 30sec 30sec 30sec 30sec 30sec 30sec 30sec 30sec 30sec 120sec

    25m 25m

    H 25m or until fatigued H rest at one end of pool

    ideo 6 small fins normal.wmv

    25m 25m

    H 25m or until fatigued H rest at one end of pool

    25m 25m

    H 25m or until fatigued H rest at one end of pool

    25m 25m

    H 25m or until fatigued H rest at one end of pool

    6. Long Dives - Dolphin & Scissor kicks - 50m & max - variable speed - mask, snorkel & fins
    Totals Surface or Dive (S,D) 34.5min 650m 13 Laps Speed (S,M,H) UW distance: 450m

    Exercise

    Duration / Interval

    Distance

    Comments

    Video (click on hyperlink)

    Rest Interval Butterfly (dolphin) kicks - hands in front Rest Interval Scissor kicking - hands in front Rest Interval Butterfly (dolphin) kicks - hands in front Rest Interval Scissor kicking - hands in front Rest Interval Butterfly (dolphin) kicks - hands in front Rest Interval Scissor kicking - hands in front Rest Interval Butterfly (dolphin) kicks - hands in front Rest Interval Scissor kicking - hands in front Cool down session as per warm up but slower

    S D S D S D S D S D S D S D S D S

    120sec 50sec 120sec 50sec 120sec 60sec 120sec 50sec 120sec 70sec 120sec 70sec 180sec 80sec 180sec 80sec 600sec 75m 200m 75m 50m 50m 50m 50m 50m 50m

    rest at one end of pool H 50m or until fatigued rest longer if required H 50m or until fatigued rest longer if required M 50m or until fatigued rest longer if required M 50m or until fatigued rest longer if required S 50m or until fatigued rest longer if required S 50m or until fatigued rest longer if required M Max distance for you rest longer if required M Max distance for you Nice & relaxed
    ideo 6 small fins normal.wmv

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    Page 4 of 4

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