Gym, March 3, 2005

Cardio

60 minutes on treadmill, started at incline level 5 and added .5 step every five mintues to 30 minutes, then subracted .5 every five minutes until end, speed at 2.8mph. Total calories burned 760.

Gym Training Tuesday March 1, 2005

Cardio
15 minutes on Eliptical trainer = 200 calories

55 minutes on stairmaster incline at 4.5 speed at 2.7 for 600 calories and 2.5 miles

Gym Training, Monday Feb 28, 2005

Started with Apnea Weights 3 sets to max reps while holding breath
Calf raises - 90lbs
Leg extensions - 135 lbs
incline hammer press - 90lbs
hammer back pull downs - 90lbs
shoulder press - machine - 70 lbs
leg curls - 105lbs
ab machine - 105lbs

Followed by 60 minutes on treadmill at incline of 5 and speed of 2.8 heartrate around 145.

Pool Freedive Training

Well it was overcast and cool today but I forced myself out to the pool anyway. It really wasn't that bad in the water, colder than the ocean on saturday for sure but I warmed up to it quick!

10 laps front crawl warmup
10 laps with fins alternating one fast and one slow
10 lengths dynamic with fins slow speed - 8,8,7,7,6,6,5,5,4,4 breaths before each length, lengths done after exhaling all air
8 lengths dynamic with fins fast speed - 6 breaths after each, exhale before diving

Light stretching afterwards.

Apnea 02 Training, Sunday Feb 27, 2005

Apnoe trainer settings
Intro 180
Breath hold max 180
Increase hold time by 15
Initial rest time 120
decrease rest time 0

1:15 - No Problem (np)
1:30 - np
1:45 - np
2:00 - np
2:15 - np
2:30 - Interrupted, lost focus but finished ok
2:45 - 5 or 6 contractions lost focus last 30 sec
3:00 - 10 contractions last 30 sec were a moderate difficulty

Notes: I unwisely did these tables about 45 minutes after finishing supper. This made it much much more difficult to finish. 3:00 was moderately hard, may up to 3:05 for next session or may drop to 10 sec increase in hold time.

Freedive Training Schedule, Week of Feb 27

Sunday - O2 Tables
Monday
AM - pool training as per prior week
PM - gym - apnea weights + 1 hour of cardio

Tuesday
AM - CO2 Tables
PM - Gym 20 minutes of interval training - 1 hour of cardio

Wednessday PM - O2 Tables

Thursday
AM - pool training as per prior
PM - gym - apnea weights +1 hour of cardio

Friday
AM - CO2 tables
PM - gym 20 minutes interval + 1 hour of cardio

Saturday
Depth training... hopefully ;)

Freediving, Saturday February 26, 2005

Met Michael Antinori (USA National Dynamic record holder - until today congrats to Kevin) at the pier at Lake Worth, just south of Palm Beach. We lugged his two person kayak, our masks, fins, and snorkels down to the beach and past the portion patrolled by the lifeguard. Michael threw on a 5mm top and 3mm bottom and I wore a 3mm shortie, you can tell whose lived here longer!

After a couple failed attempts for us both to mount his two person kayak (yes my balance sucks). We decided Micheal would paddle and i would swim behind. I did my best to kick to keep up but he ended up pulling me most of the trip...

We kayaked out past the end of the pier and started diving in about 30 ft of water. The current was pushing us south and inland and the water depth fluctuated from 15 to 30 ft, depending. We both did a number of exhale (me) and negative dives (michael) until I started feeling a touch seasick. Their really wasn't a lot to see other than sand and sand dollars, but it was fantastic just to get out and start re-acclimating to ocean diving.

We kicked the kayak back to shore and then dragged it back north to the pier. It was actually a fairly easy swim back, but I'm glad my legs got such a good workout swimming the whole day.

Thanks again to Michael for taking out his Yak. Can't wait to do it again!