Free Dive Training Schedules - CO2 and O2 training tables & Pool Interval Dive Training
Short Description
Free Dive Training Schedules - CO2 and O2 training tables Pool Training Pool Session– CO2 tables Info source: J...
Description
Dive Training Schedule Sess Sessio ion n - CO2 CO2 Tabl Tables es
Purp Purpos ose: e: To get get your our body body trai traine ned d to mana manage ge high high leve levels ls of CO2. CO2. To lear learn n to work ork thro throug ugh h the the urge urge to brea breath the e when hen fati fatigu gued ed
Always dive with a buddy - one safety watch and timer, one training; then swap Complete the tables at least twice each
eg me
eg me eg
eg me
Start rest interval (sec):
120sec
Start rest interval (sec):
120sec
Start rest interval (sec):
90sec
Reduced time amount (sec):
15sec
Reduced time amount (sec):
15sec
Reduced time amount (sec):
10sec
Swim Distance (m ):
50 50m
Swim Distance (m ):
30 30m
Swim Distance (m ):
50 m
Time to dive the distance (sec):
60sec
Time to dive the distance (sec):
40sec
Time to dive the distance (sec):
60sec
Num ber of tim es to com plete the tables (each)
2
Num ber of tim es to com plete the tables (each)
Total dive distance (each)
1000m
Total Time to complete the training (you & buddy)
84.0min
Total dive distance (each) 1.4hrs
Duration / Distance Interval
Exercise
Total Tim e to com plete the training (you & buddy)
. o N e v i D
Com m ents
21.0min
Initial rest/preparation Interval
120sec
Dive Rest Interval
600m 70.7min
1.2hrs
. o N e v i D
60sec
500m 50m
1100m
Total Tim e to com plete the training (you & buddy)
80.0min
Com m ents
17.7min
Initial rest/preparation Interval
120sec
Dive
120sec 60sec
Rest Interval 50m
Dive
2
105sec
Dive
60sec
Rest Interval
90 9 0sec
Dive
60sec
Rest Interval
75 7 5sec
Dive
60sec
Rest Interval
60 6 0sec
Dive
60sec
Rest Interval
45 4 5sec
Dive
60sec
Rest Interval
30 3 0sec
Dive
60sec
Rest Interval
15 1 5sec
Dive
60sec
Rest Interval
00 0 0sec
Dive
60sec
Rest Interval
00 0 0sec
Dive
00sec
Rest Interval
00 0 0sec
Dive
00sec
Rest Interval
00 0 0sec
Dive
00sec
Rest Interval 50m
3
50m
4
50m
5
50m
6
50m
7
50m
8
50m
Dive
50m
10
00m
11
00m
12
00m
13
Totals Initial rest/preparation Interval
30m
1
120sec 40sec
30m
2
105sec 40sec 90 9 0sec
Dive
40sec
Rest Interval
75 7 5sec
Dive
40sec
Rest Interval
60 6 0sec
Dive
40sec
Rest Interval
45 4 5sec
Dive
40sec
Rest Interval
30 3 0sec
Dive
40sec
Rest Interval
15 1 5sec
Dive
40sec
Rest Interval
00 0 0sec
Dive
00 0 0sec
Dive
00sec
Rest Interval
00 0 0sec
Dive
00sec
Rest Interval
00 0 0sec
Dive
00sec
3
30m
4
30m
5
30m
6
30m
7
30m
8
30m
40sec
Rest Interval
30m
9
30m
10
0 0m
11
0 0m
12
0 0m
13
\\vboxsrv\conv \\vboxsrv\conversion_tmp\scratch1676\68887303.xls.ms_office ersion_tmp\scratch1676\68887303.xls.ms_office
Dive Training Schedule Ses Session - O2 Tabl ables
Pur Purpose ose: To get get your our body ody train ained to man manage low levels of O2. NOT NOTE: DANG DANGER ER OF SAM SAMBA OR BLAC BLACKO KOUT UT IF PUSH PUSHED ED TOO FAR
Always dive with a buddy - one safety watch and timer, one training; then swap Complete the tables at least twice each
Re ime A
Re ime B
Re ime C
Rest interval (sec):
90sec
Rest interval (sec):
120sec
Rest interval (s ec):
60sec
Start static hold time (sec):
15sec
Start static hold time (sec):
15sec
Start static hold time (sec):
15sec
Increased static hold time amount (sec):
15sec
Increased static hold time amount (sec):
15sec
Increased static hold time amount (sec):
15sec
Swim Distance (m):
30 m
Swim Distance (m):
30m
Swim Distance (m):
3 30 0m
Time to dive the distance (sec):
40sec
Max hold + dive duration (sec):
150sec
Number of times to complete the tables (each) Total dive distance (each): Total Time to complete the training (you & buddy):
2.5min
2
40sec
M ax hold + dive duration (sec):
121sec
Total dive distance (each): 1.4hrs
Total Time to complete the training (you & buddy):
Hold + dive Distance Durations
. o N e v i D
CO2 T able T otals
Time to dive the distance (sec): Number of times to complete the tables (each)
360m 83.7min
Duration / Interval
Exercise
1.5min
Comments
2.0min
180m
29.7m in
90sec
Initial res t/preparat ion I nterval
120sec
Static breath hold
15sec
St atic breath hold
15sec
D ive
40sec
Dive
40sec
30 m
1
150sec
Total Time to c omplete the training (you & buddy):
Hold + dive Distance Durations
. o N e v i D
Comments
150m
T otals Init ial rest/preparation Interval
0.9min
30 m
1
40sec
90sec
Rest Interval
12 1 20sec
Rest Int erval
60sec
30sec
St atic breath hold
30sec
Static breath hold
30sec
D ive
40sec
Dive
40sec
1.2min
30 m
2
2.0min
30 m
3
90sec 45sec
D ive
75sec
Dive Rest Interval
40sec
1.2min
30 m
2
1.4min
30 m
3
12 1 20sec
St atic breath hold
45sec
Dive
40sec
Rest Int erval
45sec
Dive
40sec
Rest Interval
90sec
Rest Interval
12 1 20sec
Rest Int erval
60sec
60sec
St atic breath hold
60sec
Static breath hold
60sec
D ive
40sec
Dive
40sec
Rest Interval
1.7min
30 m
4
1.8min
30 m
5
45sec
Dive Rest Interval
75sec
D ive
30sec
Rest Interval
90sec
Rest Interval
Static breath hold
90sec
St atic breath hold
D ive Rest Interval Static breath hold D ive Rest Interval Static breath hold D ive Rest Interval Static breath hold D ive Rest Interval Static breath hold D ive
40sec
2.2min
30 m
6
2 . 8 mi n
00 m
7
75sec 1 05sec 10 60sec 90sec 1 20sec 12 40sec
2 . 7 mi n
00 m
8
2 . 9 mi n
00 m
9
90sec 1 35sec 13 40sec 90sec 1 50sec 15 40sec
3 . 2 mi n
00 m
10
40sec 75sec
Dive
40sec
Dive
30 m
4
1.9min
30 m
5
Rest Int erval
75sec
Dive
40sec
12 1 20sec
Rest Int erval
60sec
90sec
Static breath hold
90sec
40sec
Rest Interval
12 1 20sec 105sec 40sec
2.2min
00 m
6
2.4min
00 m
7
Dive Rest Int erval Static breath hold Dive
Rest Interval
12 1 20sec
Rest Int erval
St atic breath hold
120sec
Static breath hold
Dive
40sec
Rest Interval
12 1 20sec
St atic breath hold
135sec
Dive
40sec
2.7min
00 m
8
2.9min
00 m
9
Dive Rest Int erval Static breath hold Dive
Rest Interval
12 1 20sec
Rest Int erval
St atic breath hold
150sec
Static breath hold
Dive
40sec
3.2min
00 m
10
Dive
30m
1
1.2min
30m
2
1.4min
30m
3
1.7min
30m
4
1.9min
30m
5
60sec
Static breath hold
St atic breath hold Dive
1.7min
12 1 20sec
St atic breath hold
180m
0.9min
60sec
Static breath hold
Static breath hold
Static breath hold
. o N e v i D
60sec 15sec
Dive
Rest Interval
Rest Interval
1.2hrs Hold + dive Distance Durations
18. 3m in
Static breath hold
Static breath hold
Static breath hold
2.5min
2 360m 73.0min
Duration / Interval
Exercise
1.0min
CO2 T able
T otals
Init ial rest/preparation I nterval
0.9min
40sec
M ax hold + dive duration (s ec): Total dive distance (each):
2.0hrs
CO2 T abl e 20.9m in
Time to dive the distance (sec): Number of times to c omplete the tables (each)
300m 118.7min
Duration / Interval
Exercise
2.0min
2
Duration / Distance Interval
Exercise
300m
40sec
Rest Interval
9
1.3hrs
. o N e v i D
CO2 Table
Totals 1
2
Total dive distance (each)
CO2 Table
Totals
Rest Interval
Num ber of tim es to com plete the tables (each)
Duration / Distance Interval
Exercise
CO2 Table
Dive
2
40sec
2.2min
30m
6
2 . 8 mi n
00m
7
2 . 7 mi n
00m
8
2 . 9 mi n
00m
9
3 . 2 mi n
00m
10
75sec 105sec 60sec 60sec 120sec 40sec 60sec 135sec 40sec 60sec 150sec 40sec
Comments
20.0min
550m
90sec
Dive
60sec
Rest Interval
90sec
Dive
60sec
Rest Interval
80sec
Dive
60sec
Rest Interval
70 7 0sec
Dive
60sec
Rest Interval
60 6 0sec
Dive
60sec
Rest Interval
50 5 0sec
Dive
60sec
Rest Interval
40 4 0sec
Dive
60sec
Rest Interval
30 3 0sec
Dive
60sec
Rest Interval
20 2 0sec
Dive
60sec
Rest Interval
10 1 0sec
Dive
60sec
Rest Interval
00 0 0sec
Dive
60sec
Rest Interval
00 0 0sec
Dive
00sec
Rest Interval
00 0 0sec
Dive
00sec
50m
1
50m
2
50m
3
50m
4
50m
5
50m
6
50m
7
50m
8
50m
9
50m
10
50m
11
00m
12
00m
13
Comments
Dive Training Schedule Ses Session - O2 Tabl ables
Pur Purpose ose: To get get your our body ody train ained to man manage low levels of O2. NOT NOTE: DANG DANGER ER OF SAM SAMBA OR BLAC BLACKO KOUT UT IF PUSH PUSHED ED TOO FAR
Always dive with a buddy - one safety watch and timer, one training; then swap Complete the tables at least twice each
Re ime A
Re ime B
Re ime C
Rest interval (sec):
90sec
Rest interval (sec):
120sec
Rest interval (s ec):
60sec
Start static hold time (sec):
15sec
Start static hold time (sec):
15sec
Start static hold time (sec):
15sec
Increased static hold time amount (sec):
15sec
Increased static hold time amount (sec):
15sec
Increased static hold time amount (sec):
15sec
Swim Distance (m):
30 m
Swim Distance (m):
30m
Swim Distance (m):
3 30 0m
Time to dive the distance (sec):
40sec
Max hold + dive duration (sec):
150sec
Number of times to complete the tables (each) Total dive distance (each): Total Time to complete the training (you & buddy):
2.5min
2
Time to dive the distance (sec):
40sec
M ax hold + dive duration (sec):
121sec
Number of times to complete the tables (each)
360m 83.7min
Duration / Interval
Exercise
1.5min
Total dive distance (each): 1.4hrs
Total Time to complete the training (you & buddy):
Hold + dive Distance Durations
. o N e v i D
Comments
CO2 T able T otals
2.0min
2
Time to dive the distance (sec):
40sec
M ax hold + dive duration (s ec):
150sec
Number of times to c omplete the tables (each)
300m 118.7min
Duration / Interval
Exercise
2.0min
Total dive distance (each): 2.0hrs
Total Time to c omplete the training (you & buddy):
Hold + dive Distance Durations
. o N e v i D
Comments
CO2 T abl e 20.9m in
180m
29.7m in
90sec
Initial res t/preparat ion I nterval
120sec
Static breath hold
15sec
St atic breath hold
15sec
D ive
40sec
Dive
40sec
30 m
1
150m
T otals Init ial rest/preparation Interval
0.9min
30 m
18. 3m in 15sec
Dive
40sec
1
Rest Interval
90sec
Rest Interval
12 1 20sec
Rest Int erval
60sec
30sec
St atic breath hold
30sec
Static breath hold
30sec
D ive
40sec
Dive
40sec
Rest Interval
1.2min
30 m
2
2.0min
30 m
3
Dive
90sec 45sec
D ive
75sec
Rest Interval
40sec
1.2min
30 m
2
1.4min
30 m
3
12 1 20sec
St atic breath hold
45sec
Dive
40sec
Rest Int erval
45sec
Dive
40sec
Rest Interval
90sec
Rest Interval
12 1 20sec
Rest Int erval
60sec
60sec
St atic breath hold
60sec
Static breath hold
60sec
D ive
40sec
Dive
40sec
Rest Interval
1.7min
30 m
4
1.8min
30 m
5
Dive
45sec
Rest Interval
75sec
D ive
30sec
Rest Interval
90sec
Rest Interval
Static breath hold
90sec
St atic breath hold
D ive Rest Interval Static breath hold D ive Rest Interval Static breath hold D ive Rest Interval Static breath hold D ive Rest Interval Static breath hold D ive
40sec
2.2min
30 m
6
2 . 8 mi n
00 m
7
60sec 90sec 40sec
2 . 7 mi n
00 m
8
2 . 9 mi n
00 m
9
90sec 3 . 2 mi n
00 m
30 m
4
1.9min
30 m
5
Rest Int erval
75sec 40sec
12 1 20sec
Rest Int erval
60sec
90sec
Static breath hold
90sec
40sec 12 1 20sec 105sec 40sec
2.2min
00 m
6
2.4min
00 m
7
Dive Rest Int erval Static breath hold Dive
Rest Interval
12 1 20sec
Rest Int erval
St atic breath hold
120sec
Static breath hold
40sec
Rest Interval
12 1 20sec
St atic breath hold
135sec 40sec
2.7min
00 m
8
2.9min
00 m
9
Dive Rest Int erval Static breath hold Dive
Rest Interval
12 1 20sec
Rest Int erval
St atic breath hold
150sec
Static breath hold
40sec
3.2min
00 m
Dive
10
180m
0.9min
30m
1
1.2min
30m
2
1.4min
30m
3
1.7min
30m
4
1.9min
30m
5
60sec
Dive
Rest Interval
Dive
10
1.7min
Static breath hold
St atic breath hold
Dive
1 50sec 15 40sec
40sec
Dive
90sec 1 35sec 13 40sec
75sec
Dive
Dive
1 20sec 12
40sec 12 1 20sec
St atic breath hold
Dive
75sec 1 05sec 10
Comments
60sec
Static breath hold
Static breath hold
Static breath hold
. o N e v i D
60sec
Static breath hold
Static breath hold
Static breath hold
1.2hrs Hold + dive Distance Durations
CO2 T able
T otals
Init ial rest/preparation I nterval
0.9min
2.5min
2 360m 73.0min
Duration / Interval
Exercise
1.0min
40sec
2.2min
30m
6
2 . 8 mi n
00m
7
2 . 7 mi n
00m
8
2 . 9 mi n
00m
9
3 . 2 mi n
00m
10
75sec 105sec 60sec 60sec 120sec 40sec 60sec 135sec 40sec 60sec 150sec 40sec
\\vboxsrv\conversion_tmp\ scratc h1676\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: 50m Total Training time: 65.0min Total Training distance: 1552m Total underwater distance: 940m
1. Warm up - mask only Totals
5.7min e v i D r ) o D , e S c ( a f r u S
Exercise
200m
Duration / Distance Interval
Breast Stroke
S
70sec
Rest est Inte Interv rval al
S
00se 00sec c
Front Crawl
S
70sec
Rest est Inte Interv rval al
S
00se 00sec c
Breast Stroke
S
70sec
Rest est Inte Interv rval al
S
00se 00sec c
Front Crawl
S
70sec
Rest Interval
S
60sec
4 Laps ) H , M , S ( d e e p S
50m
S
50m
S
50m
S
50m
S
UW distance:
00m
Comments
Video
2. Up/Under - Dolphin kicks - 25m under / 25m up - medium speed - mask, snorkel only Totals
7.5min e
200m
4 Laps )
UW distance:
100m
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: 50m Total Training time: 65.0min Total Training distance: 1552m Total underwater distance: 940m
1. Warm up - mask only Totals
5.7min e v i D r ) o D , e S c ( a f r u S
Exercise
200m
Duration / Distance Interval
Breast Stroke
S
70sec
Rest est Inte Interv rval al
S
00se 00sec c
Front Crawl
S
70sec
Rest est Inte Interv rval al
S
00se 00sec c
Breast Stroke
S
70sec
Rest est Inte Interv rval al
S
00se 00sec c
Front Crawl
S
70sec
Rest Interval
S
60sec
4 Laps ) H , M , S ( d e e p S
50m
S
50m
S
50m
S
50m
S
UW distance:
00m
Comments
Video
2. Up/Under - Dolphin kicks - 25m under / 25m up - medium speed - mask, snorkel only Totals
7.5min e v i D r ) o D , e S c ( a f r u S
Exercise
10 x Butterfly kicks - hands in front
D
200m
Duration / Distance Interval
4 Laps ) H , M , S ( d e e p S
UW distance:
Comments
30sec
25m
M Surface after 10 kicks or 25m
25m
H Full speed
Front Crawl
S
30sec
Rest Interval
S
30sec
10 x Butterfly kicks on left side - hands in front
D
30sec
25m
M Surface after 10 kicks or 25m
25m
H Full speed
Front Crawl
S
30sec
Rest Interval
S
30sec
10 x Butterfly kicks on back - hands in front
D
30sec
25m
M Surface after 10 kicks or 25m
Front Crawl
25m
H Full speed
S
30sec
Rest Interval
S
30sec
10 x Butterfly kicks on right - hands in front
D
30sec
25m
M Surface after 10 kicks or 25m
Front Crawl
S
30sec
25m
H Full speed
Rest est Inte Interv rval al
S
120s 120sec ec
100m
Video (click on hyperlink)
ideo1 Butterflykick wofins.wmv
ideo2 Butterflykick wofins side(1).wmv
http://www.apneamania.com/scripts/video3 butterflykick wofins back.wmv
3. Up/Under - Alternate Dolphin & Scissor - 25m under / 3 breaths up - max speed - mask, snorkel & fi Totals
5.7min e v i D r ) o D , e S c ( a f r u S
Exercise
Butterfly (dolphin) kicks - hands in front
207m
Duration / Distance Interval
4 Laps ) H , M , S ( d e e p S
UW distance:
Comments
D
25sec
25m
H 25m or until fatigued
3 surface breaths
S
03sec
01m
S No more than 3 deep breaths
Scissor kicking hands in front
D
25sec
25m
H 25m or until fatigued
3 surface breaths
S
03sec
01m
S No more than 3 deep breaths
Butterfly (dolphin) kicks - hands in front
D
25sec
25m
H 25m or until fatigued
3 surface breaths
S
03sec
01m
S No more than 3 deep breaths
Scissor kicking hands in front
D
25sec
25m
H 25m or until fatigued
3 surface breaths
S
03sec
01m
S No more than 3 deep breaths
Butterfly (dolphin) kicks - hands in front
D
25sec
25m
H 25m or until fatigued
3 surface breaths
S
03sec
01m
S No more than 3 deep breaths
25m
H 25m or until fatigued
Scissor kicking hands in front
D
25sec
3 surface breaths
S
03sec
01m
S No more than 3 deep breaths
Butterfly (dolphin) kicks - hands in front
D
25sec
25m
H 25m or until fatigued
3 surface breaths
S
03sec
01m
S No more than 3 deep breaths
Scissor kicking hands in front
D
25sec
25m
H 25m or until fatigued
Rest Interval
S
120sec
00m
S Rest when 200m completed
\\vboxsrv\conversion_tmp\scratch1676\68887303.xls.ms_office
200m
Video
ideo6small fins normal.wmv
Page 3 of 4
4. Up/Under Dolphin & Scissor - 15m under / 1 breath up - max speed - mask, snorkel & fins Totals
4.1min e v i D r ) o D , e S c ( a f r u S
Exercise
95m
Duration / Distance Interval
2 L a ps ) H , M , S ( d e e p S
UW distance:
Comments
Butterfly (dolphin) (dolphin) kicks - hands in front
D
15sec
15m
1 breaths only
S
01sec
01m
S Only 1 breath, no rest
Scissor kicking hands in front
D
25sec
15m
H + or - dist to keep 1 breath only
1 breaths only
S
01sec
01m
S Only 1 breath, no rest
Butterfly (dolphin) (dolphin) kicks - hands in front
D
15sec
15m
H Start with 15m, reduce if nec
90 m
Video (click on hyperlink)
H Start with 15m, reduce if nec
1 breaths only
S
01sec
01m
S Only 1 breath, no rest
Scissor kicking hands in front
D
25sec
15m
H + or - dist to keep 1 breath only
1 breaths only
S
01sec
01m
S Only 1 breath, no rest
Butterfly (dolphin) (dolphin) kicks - hands in front
D
15sec
15m
H Start with 15m, reduce if nec
1 breaths only
S
01sec
01m
S Only 1 breath, no rest
Scissor kicking hands in front
D
25sec
15m
H + or - dist to keep 1 breath only
Rest Interval
S
120sec
00m
S Rest when 100m completed
5. Up/Under - Dolphin kicks - 25m under / 25m up - max speed - mask, snorkel & fins Totals
7.5min e v i D r ) o D , e S c ( a f r u S
Exercise
200m
Duration / Distance Interval
4 La p s ) H , M , S ( d e e p S
UW distance:
Comments
Butterfly (dolphin) (dolphin) kicks - hands in front
D
30sec
25m
H 25m or until fatigued
Butterfly (dolphin) (dolphin) kicks - hands in front
S
30sec
25m
H
Rest Interval
S
30sec
Scissor kicking - hands in front
D
30sec
25m
H 25m or until fatigued
Scissor kicking - hands in front
S
30sec
25m
H
Rest Interval
S
30sec
Butterfly (dolphin) kicks - hands by side
D
30sec
25m
H 25m or until fatigued
Butterfly (dolphin) kicks - hands by side
S
30sec
25m
H
100m
Video (click on hyperlink)
ideo6 small fins normal.wmv
rest at one end of pool
rest at one end of pool
Rest Interval
S
30sec
Scissor kicking - hands by side
D
30sec
25m
H 25m or until fatigued
rest at one end of pool
Scissor kicking - hands by side
S
30sec
25m
H
Rest Interval
S
120sec
rest at one end of pool
6. Long Dives - Dolphin & Scissor kicks - 50m & max - variable speed - mask, snorkel & fins Totals
34.5min e v i D r ) o D , e S c ( a f r u S
Exercise
Duration / Distance Interval
Rest Interval
S
120sec
Butterfly (dolphin) (dolphin) kicks - hands in front
D
50sec
Rest Interval
S
120sec
Scissor kicking - hands in front
650m
D
50sec
Rest Interval
S
120sec
Butterfly (dolphin) (dolphin) kicks - hands in front
D
60sec
Rest Interval
S
120sec
Scissor kicking - hands in front
D
50sec
Rest Interval
S
120sec
Butterfly (dolphin) (dolphin) kicks - hands in front
D
70sec
Rest Interval
S
120sec
Scissor kicking - hands in front
D
70sec
Rest Interval
S
180sec
Butterfly (dolphin) (dolphin) kicks - hands in front
D
80sec
UW distance:
Comments
450m
Video (click on hyperlink)
rest at one end of pool 50m
H 50m or until fatigued
50m
H 50m or until fatigued
50m
M 50m or until fatigued
50m
M 50m or until fatigued
ideo6 small fins normal.wmv
rest longer if required
rest longer if required
rest longer if required
rest longer if required 50m
S 50m or until fatigued rest longer if required
50m
S 50m or until fatigued
75m
M Max distance for you
M Max distance for you
rest longer if required
Rest Interval
S
180sec
Scissor kicking - hands in front
D
80sec
75m
Cool down session as per warm up but slower
S
600sec
2 00 m
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1 3 La ps ) H , M , S ( d e e p S
rest longer if required
Nice & relaxed
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