Freedive Training Log

Training - Friday July 27

2007-07-28T09:52:00.000-05:00

150m front crawl
50m breaststroke
200m kicking w/ fins
4 X 25 - underwater fast w 1:30 in between
4 X 25 - underwater slow w/ 10, 9, 8 ,7 breaths before lap 50 m cooldown kicking w/ fins

Wednessday - July 25

2007-07-28T09:51:00.000-05:00

6am pool session ymca

150m front crawl
50m breaststroke
200m kicking w/ fins
4 X 25 - underwater fast w/ 10 breaths in between
2 X 25 - underwater slow w/ 10, 9 breaths before lap
100 m kicking with fins

Training - Monday July 23

2007-07-28T09:49:00.000-05:00

6am Pool session at the YMCA:

150m front crawl
50m breaststroke
200m kicking w/ fins
4 X 25 - underwater fast w/ 10 breaths in between
4 X 25 - underwater slow w/ 10, 9, 8 ,7 breaths before lap

Back..... again, ;)

2006-04-12T07:20:00.000-05:00

OK so, this is a bit rediculous but I'm finally back in action, although I've moved to Calgary, Alberta and I'm moving this blog on over to www.freshairfiend.blogspot.com.

See you all there!

BACK

2005-12-01T08:51:00.000-05:00

Wow, what a layoff. I've been doing mostly scuba diving through the summer to now. While I've been doing some swimming and whatnot there hasn't really been any concerted effort to train.

Starting today I'm back in the groove. Went for a 15 minute run this morning and will hit the pool this afternoon, and the tables tonight.

Planning to attend a freedive trip to bluesprings December 10,11 organized by conner off deeperblue so need to get the lungs back for that.

Run, Monday April 25, 2005

2005-04-25T08:09:00.000-05:00

Went for a 12 minute run this morning was nearly a mile.

Rest, Sunday April 24, 2005

2005-04-25T08:08:00.000-05:00

I was still recovering from the flu/seasickness on sunday so spent most of the day resting, and eating whatever small snacks I could get down without feeling too sick!

Freediving, Saturday April 23, 2005

2005-04-25T07:47:00.000-05:00

The day started at the FIU pool. Martin ran us through some basic stretches which was excellent as I haven't stretched properly in years. After that quick warmup we hopped in the water to do statics. I supervised my buddy while he did his statics and after a half hour in the pool with only a 3mm shortie I was cold.

I started my statics with a 1:30, 2:30 and 3:00 minute warmup. My last static I had hoped to go to 4:00 minutes but unfortunately I quit early. My buddy started the signals a half minute early so I couldn't decide if I was at 3:45 or 4:00 already. Erring on the side of caution I came up at 3:45.

After finishing our static warmup we left to meet at the boat. We met at the hillsborough inlet boat ramp at 2:30 and after a quick load took off for the gulf stream. The wave action looked fine when we got there, but the wind was picking up.

We got into the water and started with 4 pulldowns, one to each of 5m, 10m, 15m, 20m. It seems like my comfort in the water is limited to about 1 minute as each of the 4 pulldowns was to about that time. Definitely something to work on!

With the water action picking up and nausea setting in for me we started practicing counting our kick cycles to 10 and 20 m. I managed 3 dives to 10m for 10, 7 and 6 kick cycles but was feeling more and more nauseous everytime. On my first dive two 20m which should have been 7 kick cycles to 10m and 7 smaller to 20 m my mask came off underwater. On the next dive I bailed at 10m as I was feeling really sick and my ear was sticking.

I waited while the others finished their dives and while we pulled up the ropes, had a small bout of seasickness and got back on the boat. The ride in was manageable, and I felt better for having emptied my stomach into the ocean.

All in all it was an excellent learning experience. I recommend the performance freediving course (link above) to anyone with an interest in freediving.

Freediving, Thursday April 21, 2005

2005-04-22T07:11:00.000-05:00

Went out with Gary at 3pm out of the 15th street boat ramp. We cruised over the shelfs just off of sloppy joe's but the vis looked terrible. We decided to hit the second reef balls. There was a snorkel boat anchored and a dive boat moored to the balls when we got there so we tied off. Visibility was a good 30 feet, but somewhat murky. Spence and I hopped in immediately while gary collected his gear.

Upon entering the water we came across a school of grunt with some yellowtail snapper and a trumpet fish mixed in. We swam around for a half hour until spence was ready for a break.

He handed me my weight belt and I did a series of about 5 dives to 30 feet. Today I was working on looking back instead of down, focusing on good technique for the dive.

After doing those dives spence was warmed up so we got back in and swam around some more. After another 20 minutes or so he was cold again. I went back to working on my dives and exploring the reef. After another 30 minutes or so of diving the waves were picking up and we were all ready to head in.

Swim, Thursday April 21, 2005

2005-04-22T07:09:00.000-05:00

Frontcrawl - 2o laps - aprx 400m 15 minutes
Breaststroke - 15 laps - aprx 300m 12 minutes
Fins on - 15 laps - aprx 300m 12 minutes

total 1km in 39 minutes

CO2 Training Tables, Tuesday April 19, 2005

2005-04-19T16:28:00.000-05:00

Apnoe Trainer settings
Intro 120 sec
Breath hold (max) - 75 sec
Increase hold by - 0 sec
initial rest time - 120 sec
Decrease rest time by - 10 sec
Loops 8

This was no problem will increase the max hold to 90 seconds on next go round.

Swimming, Tuesday April 19, 2005

2005-04-19T13:54:00.000-05:00

frontcrawl 20 laps - aprx 400m - 15 minutes
breaststroke 15 laps - aprx 300m - 10 minutes
Freediving Fins 12 laps - aprx 240 m - 8 minutes

Totals 940m in 33 minutes.

o2 Tables, Monday April 18 2005

2005-04-18T17:41:00.000-05:00

Swim

2005-04-18T17:39:00.000-05:00

20 laps front crawl - aprx 400m - 15 minutes
10 laps breaststroke - aprox 200m - 8 minutes
10 laps with fins - aprox 200m - 7 minutes

Decided to add breast stroke in case i do some no fins training. Bailed on last 10 laps with fins due to sore ankle.

Training Plan Week of April 18 2005

2005-04-18T09:29:00.000-05:00

Monday
- Swim 25 laps front crawl 25 laps with fins
- O2 Tables

Tuesday
- Swim 25 laps front crawl 25 laps with fins
- CO2 Tables
- Apnea swimming in PM if Lydija is home to supervise

Wednessday
- Swim 25 laps front crawl 25 laps with fins
- Apnea walking

Thursday
- Swim 25 laps front crawl 25 laps with fins
- 02 Tables
- Supervised apnea pool practice

Friday
- Swim 25 laps front crawl 25 laps with fins
- C02 Tables

Saturday
- performance freediving open water clinic

Sunday
- performance freediving open water clinic

Update

2005-04-13T10:28:00.000-05:00

Sunday after scuba diving (shallow well within NDL) and an hour break we went out to freedive the reefs. The reef is in about 10 to 15 ft of water and has a decent population of reef fish, trumpet fish, nurse sharks, and stingrays. It was a real nice dive, and interesting to note that I saw at least as much freediving as I did diving.

Monday I swam 20 laps in the pool, frontcrawl.

Tuesday we went out freediving with Gary on his boat. Again the reef was in about 15 to 20 ft of water. As spence was along I only managed about 5 dives, but it was good to get wet again.

Wednessday - This morning I did 25 laps frontcrawl in the pool. The plan is to do some tables tonight and perhaps get in and do some traingin, if lydija is available to supervise.

Update Tuesday, March 8, 2005

2005-03-08T10:54:00.000-05:00

It's been awhile posting. This weekend was devoted to finding and purchasing a new vehicle (check out www.freshairfiend.blogspot.com for details) and while I squeezed in a run saturday morning the rest of my spair time has been occupied getting it going.

This week will continue to be a wreck with the exception of friday. Today I've got to get the new vehicle inspected and pick up 2 new seats. Tommorrow is school, then parkday for the homeschoolers and thursday we are off to orlando.

Friday we are hoping to go to Bluesprings where we will freedive for a couple of hours. I really like this park it's a lot of fun in the crystal clear water!

Saturday and Sunday we're still out of town.

In short I don't anticipate much real training getting done this week ;)

Stay posted for the trip report from friday!

Gym, March 3, 2005

2005-03-03T19:44:00.000-05:00

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

2005-03-01T18:05:00.000-05:00

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

2005-02-28T22:22:00.000-05:00

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

2005-02-28T13:31:00.000-05:00

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

2005-02-27T21:15:00.000-05:00

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

2005-02-27T15:46:00.000-05:00

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

2005-02-27T10:12:00.000-05:00

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!

Friday, Evening Gym - Canceled

2005-02-26T12:22:00.000-05:00

Well after 5 days of a vegetarian, non dairy diet and the exercise routine listed below I hit a bit of a lag. Friday afternoon I felt nauseous. I tried to eat some pasta figuring I'd just overdone it but that really really didn't sit well. After an hour resting in bed I felt much better and got down some crackers and bread.

Writing this Saturday I feel much better. I ate a large helping of hash browns for breakfast and a few apples for lunch. I'm going to eat again before going diving this afternoon. Dive report to follow this evening.

I also weighed myself this morning and I've lost 8 lbs this weeks. Far too much, I will definitely try to add a little more calories next week.

CO2 Apnea Training, Friday Feb 25, 2005

2005-02-25T14:28:00.000-05:00

Apnoe Trainer Settings
Intro 180 sec
max breathhold 75 sec
increase breathhold by 0
initial rest time 120 sec
decrease rest time 10 sec
Loops 8

This was still too easy of a setting I will up the decrease in rest time to 15 sec on next c02 table runs.

Site Maintnence

2005-02-25T11:25:00.000-05:00

I added a counter, bottom of page, and essential freediving links section, at right.

Gym Thursday Feb 24, 2005

2005-02-24T19:35:00.000-05:00

Apnea Weights
All were done for three sets reps from 10 to 15 as many as could be accomplished on a breathhold using the Atlantis or Hammer strength machines.

quads - 135 lbs
hams - 120 lbs
Back - 120 lbs
shoulders - 90 lbs
chest - 100 lbs
bi's - 70 lbs
tri's - settin 6
abs - 110lbs

Cardio 60 minutes at incline of 4 and pace of 2.5 mph heartrate at around 140 throughout.

O2 Training Table, Wednessday Feb 23, 2005

2005-02-23T15:35:00.000-05:00

Apneo Trainer settings
Intro 180 sec
Breath hold max 165 sec
Increase hold by 15 sec
Initial rest time 120 sec
decrease rest time by 0 sec
loops 8

1:00 - no problems (np)
1:15 - np
1:30 - concentration off was a struggle
1:45 - np
2:00 - np
2:15 - 2 minor, very minor contractions
2:30 - np
2:45 0 3 contractions but comfortable most of the way

Will definately up the time 3:00 next time around. Was comfortable but warm (left screen door open).

Gym, Tuesday Feb 22, 2005

2005-02-22T17:59:00.000-05:00

Cardio
60 minutes treadmill, incline of 5, speed of 2.7mph average heartrate 145 - 150 bpm

New Diving Date

2005-02-22T12:58:00.000-05:00

We're scheduled to be at Blue Springs on Sunday March 13 for some freediving, snorkling and BBQ.

CO2 Training Table, Tuesday Feb 22, 2005

2005-02-22T12:53:00.000-05:00

Apnoe Trainer settings
Intro 120 sec
Breath hold (max) - 60 sec
Increase hold by - 0 sec
initial rest time - 120 sec
Decrease rest time by - 10 sec
Loops 8

This was set with either too low a breath hold or too small a decrease in rest time. I will up both for the next training routine. Performed with laptop on pillow on lap, while reclining in chair with trance music through headphones. Very relaxing, but not challenging enough.

Gymn Workout February 21, 2005

2005-02-21T20:40:00.000-05:00

Apnea weight training
3 sets of each for 15 - 20 reps and 20 sec of breathhold
donkey raises (calf's) - 90 lbs
leg curls - 70 lbs
leg extensions - 135 lbs
chest press - 50 lbs
shoulder press - 50 lbs
ab curls - 90lbs

Cardio
1 hour on treadmill incline at 4.5, heartrate at 140 to 150, speed at 2.5 mph

O2 Table Training, Sunday February 20, 2005

2005-02-20T20:53:00.000-05:00

Apnea Trainer Settings
initial rest 180 s
max 180s
rest 120s
decrease to rest 0s
increase in hold 15s
Cycles 8

First hold 1:15 no problems
Second hold 1:30 bailed at 1min - inhaled too deeply
third hold 1:45 - no problems
fourth hold 2:00 - no problems
fifth hold 2:15 - no problems
Six Hold 2:30 - no problems
seventh hold 2:15 - bailed
eigth hold - called it quits after problem with 7th hold

Pool Workout, Sunday February 20, 2005

2005-02-20T13:24:00.000-05:00

Stretching
2 min breath up - 1st exhale static to 25 seconds
2 min breath up - 2nd exhale static to 25 seconds (exhaled more forcefully)
2 min breath up - 1st static to 1:45
2 min breath up - 2nd static to 2:00

pool
10 laps front crawl
10 laps with fins 1 fast 1 slow
10 lengths with breathing pattern 12,10,9,7,6,5,4,3,2,1 - slow swimming
10 lengths with 15 seconds between - fast swimming 15 sec dash, 15 sec breathing

Lie in Sun :)

Notes:

First pool workout of 2005 so i dropped from laps to lengths on swimming. I think laps would be ok and will try for next workout. First 5 of fast swim laps were on exhale. Air Temp was 75F, unsure of water temp but felt cold.

Pool lengths = aprx 12m laps = aprx 25m

Workout Schedule Week of Feb 20, 2005

2005-02-20T10:41:00.000-05:00

Sunday
AM
Laps in pool (supervised)
Stretch
2 empty lung statics
3 warmup statics
10 laps frontcrawl warmup
10 laps with fins alternating 1 fast 1 slow
10 laps with countdown breaths starting at 15,14,13.... slow
10 laps with 30 sec pause after each - fast
10 lengths no fins
PM
Static Tables - O2

Monday
AM
Stretch
Static Tables C02

PM
apnea strength routine
1 hour cardio

Tuesday
AM
Yoga

PM
1 hour Cardio

Wednessday
AM
Stretch
Apnea tables O2

PM
Swim routine (supervised) - as above

Thursday
AM
Stretch
Apnea Tables CO2

PM
Apnea strength workout
1hour cardio

Friday
AM
Yoga

PM
1 Hour Cardio

Saturday
Pool / open water