Dynamic Training @ Richmond

Thursday night i met with the Richmond Guy's & Girls again, this time to go through my dynamic safety brief with Mark Harris, all good stuff. I had no pre-conceptions of what i wanted to do this week in terms of distance, i just wanted to see what a 33mtr pool felt like and get used to the pool. It was taking me 4-5 kicks per length and the slope at the deep end was a little confusing the first time. I usually train in a 25mtr, constant depth pool, so you just follow the line and turn after 3 kicks. I found my goggles stuck to my face at the deep end and bashing my head on the way back as the slope goes back up to the shallow end! After the session i went to the deep end of the pool and realised i had been turning at the bottom of the pool which i why i felt my turns were feeling slightly strange? All in all i completed 9 x 66mtr swims which all felt fine and relatively easy, i do usually do an hour of static before i train in dynamic but it was good to go straight into the dynamics with no warm up's. Next session i will push between 3-4 lengths. It will be good to get to 132mtrs which is 1mtr short of P.B. Less turns to make as this would only be 4 lengths verses my normal 5 and a bit. Can't wait to get back next week!

This Weeks Training So Far....

I haven't been doing too much this week in terms of training, just going through contraction start times. These have been slightly worse than last week and i haven't pushed my statics at all. Thursday training at London Freedivers went well, Mark Harris took myself and a couple of other guys through all the safety stuff, it was good to see a couple of familiar faces up there also. The environment was just wanted i needed. I am so used to training under my own steam and need to get out of my comfort zone, train somewhere different and with different people. When i competed for the 1st time this year it was that exact same feeling i got when i trained at Richmond. Slightly nervous! Of what you may ask, i have no idea?

This week I'm doing my intro to Dynamic with Mark Harris again and cover off all the safety aspects of this discipline, this will be good for me.

6mins 05secs....

Another 6min static tonight, this is the first time i have ever done two consecutive 6min holds. Again no breath up, just nice slow full inhale/exhales. Contractions started a few seconds earlier this time but again the contractions were quite and manageable.

Hold 1 : 2mins 30sec (1st contraction)
2mins rest
Hold 2 : 3mins (1st contraction)
2mins rest
Hold 3 : 3mins 30sec (1st contraction) 4 packs
3mins rest
Hold 4 : 6mins 05secs (1st contraction at 3min 35sec) 4 packs

I took only 40 contractions this time, nice and slow. I also increased my rest to 3mins before the 4th and final hold. Very happy chappy tonight. This week i will be, for the first time, training with Mark Harris at Richmond (http://www.londonfreediving.org/) who have been so kind to let me train with them. For the first time i will be training in dynamic and static with people who know what they are doing. I have up to this point been training at my local pool with a great bunch of divers who give me generous time in the pool but from a safety point of view i never push my performances as i would never of wanted to give them a scare! Training at Richmond will allow me to push things slightly harder and help me improve. Thanks Mark!

Success 6min 01sec..

At last some success, over the past week or so i have cut out the big breath up's and found success in slow, deep inhales. exhales. Tonight whilst training i hit 6mins once again. I had a complete weekend off
work and relaxed with my Daughter, hadn't trained since last Tuesday and wasn't really expecting much at all. I started again by just timing when the first contraction kicked in on each hold.

Hold 1 : 2min 30sec (1st contraction)
2min rest
Hold 2 : 3min (1st contraction)
2min rest
Hold 3 : 3min 15sec (1st contraction) 4 packs
2min rest
Hold 4 : 6min 01sec (4 packs)

My 1st contraction started at 3min 35sec on hold 4 and i took the first 10 nice and slowly which took me round to 4min 35sec, the next 10 contractions took me to 5min 15sec. I was going to stop but remembered i had hit 5min 30sec a few weeks ago so thought i should at least go to that point. When i hit 5min 30sec i had already taken 40 contractions so just pushed for another 31secs just past 6mins. I took 50 contractions in total but they felt o.k and fairly light and manageable.

I still believe that the hyperventilating was having some negative effects on my performances and that i may of been over training this year. I never give my body time to rest or recover. Over the past couple of months due to my performances going backwards i have laid off the hard training and rested as i was losing motivation. After tonight, my motivation is back, I'll crack back into the same tomorrow and Wednesday and see what each session brings?

Just say "NO" to hyperventilating?

As you can probably tell if you read through my blog, since my first competition i have been slowly going backwards. I've had the odd bit of success but still nowhere near where i thought i would be at the end of 2009! I really targeted myself with 7mins static at the end of this year as i had been over 6mins five or six times but nothing was working for me since May.

I've tried max attempts everyday, yoga, no warm up's and FRC holds but again no progress? I went into lots of Co2 tables, crazy tables, you name it, I've tried it.

I believe that hyperventilating has great immediate effects on your performance but if you rely on them they have a bad effect on your long term development. With this in mind i continued my training this week but cut out the 2/4/2 breath up's and replaced with relaxed, slow deep breaths before each hold. The aim was to take each hold up to the point of the 1st contraction and rest for 2mins and repeat.

Day one
2min hold
2min 30sec hold
3min hold
3min 15sec hold

Day two
2min 30sec hold
2min 45sec hold
3min 15sec hold
3min 30sec (1st contraction) continued to 5mins with 19 contractions

Only doing three warm up's, no packing, no 2/4/2 breathing saw my contraction kick in time only 15secs behind where i was when i was doing over 6min holds. My contractions earlier this year did not start until 3min 45sec. I know that i need to take more control of the contractions and slow them down, this was key earlier this year. I have started to mouth fill during a static hold at the point of 1st contraction and also in between contractions to delay each one as long as possible.

Off to the pool tomorrow, this time with no pre-conceptions of what i want to achieve although i must say i will be happy to say goodbye to the whole "4mins something" sessions...

Involuntary week off...

I had to go away last week for a few days to Marbella in Spain at the Andalucia hotel and was ordered to drink copious amounts of alcohol by my hosts, bummer! For those that know me well, will be aware that i don't do drinking very well. Anyway it was a great few days and also nice to take a bit of a break away from training.

I went back to training tonight and went for a good ride in the blustery weather we having at present, my times were way down but then i never trained in 60mph head winds.

I did some Co2 tables when i got back which went surprisingly well and i got through them with ease. Tomorrow will bring another similar days training and hopefully convert into a good pool session on Wednesday?

Max Attempts vs. Performance

Well, i thought i would try lots of max attempts in the hope of boosting my times back to where they should be but after doing a nice 5min 30sec STA, i went to the pool and it didn't go great. I used the same breath up as i did the day before and i gave up at 4min 30sec! I did place a 1min 40sec FRC hold before my last one but it just didn't work.

I have read before that max attempts should only be done once a week but i thought i would give it a try two days in a row and i felt tired. I'm going to try two or three max attempts next week in dry training to give it a bit more time but not the day before i train wet.

Dynamic session went o.k, again only 100mtrs but working on my turns which were really poor last week. This week they had improved.

5mins 30sec..Getting Back on Track.

The last weeks training has gone well, plenty of cycling, dry statics and tables with good results. One of the main things I'm doing is getting back to what worked for me last year and earlier this year. I have also just started max attempts which i'm going into everyday! (started today)

Breath up's were all 2/4/2 and i extended them each time to delay the build up of Co2...

2/4/2 breathing for 2mins (hold for 2min 30sec) no contractions
1min rest NTB
2/4/2 breathing for 3mins (hold for 3min 15sec) 2 contractions
1min rest NTB
2/4/2 breathing for 4mins (hold for 3min 30sec) 2 contractions
1min rest NTB
2/4/2 breathing for 5mins (hold for 5min 30sec) 27 contractions 8 packs

Whole exercise took just less than 32mins from beginning to end. I was really happy with the results and tomorrow I'm off to the pool to do the same, i might put in one FRC hold at the end before the last one to see what happens.

Tonights Pool Results

I only targeted myself with a 5min static and a 100mtr dynamic tonight which i carried off with no problems. I went back to doing things the way i used to and tonight was the beginning of getting back on track.

I'm not going to see immediate results from this but I'm sure in a month or so i will be back on the right track and tonight's performance was better than the last few weeks.

Static sessions went like this...
2min breath up no goggles with snorkel - 1min 50sec hold (no contractions)
2min breath up no goggles with snorkel - 2min 03sec hold (no contractions)
2min breath up no goggles with snorkel - 1min 19sec hold (no contractions) FRV HOLD
2min breath up no goggles with snorkel - 1min 36sec hold (no contractions) FRV HOLD
2min breath up 2/4/2 (face out of water) 3min hold (no contractions)
2min breath up 2/4/2 (face out of water) 3min 15sec hold (no contractions)
3min breath up 2/4/2 (face out of water) 5min hold (30 contractions)

The last hold felt a little ruff after 18 contractions and i packed slightly too much on the last hold which caused some discomfort for the first few minutes, overall i was fairly happy.

Dynamic was o.k but my turns were awful. I just couldn't get any of them right over the 100mtrs in covered. I then went into practicing my turns and again i found my legs and mono-fin flapping about out of the water! It felt very awkward and not at all smooth. Again i have to weight myself correctly now i am using the Foor Suit. Practice Practice Practice!!

Good Week...

A good week training so far, I've been doing the Co2 tables everyday and always following up with a crazy tables.

Bike stats were...
Ave Sp - 16mph
Dist - 4.99miles
Time - 18min 38sec
Max Sp - 22.3mph

All in all a good solid week getting back to some basics, into the pool tomorrow, I'm going back to some serious warm up holds and FRC warm up's.

Back to tables Back to basics...

Last night when i got home i had a good read through my blog and although I've never been a lover of tables i realised that my times and performances were always better after doing them. Sounds obvious i know but with that in mind i thought i would go back to some hard work on Co2 tables.

I went for a ride on my bike which went great, really enjoying my new route and i also put on a tri-athlete bar which i found helped massively on the straights, i could really get my head down and bring the speed up.

Bike stats were..
Ave Sp : 16.1mph (fastest yet)
Dist : 4.97miles
Time : 18.31sec
Max Sp : 22.3mph

I've totalled up 15 hours on my bike this year and covered 202 miles

As soon as i got home i went straight into Co2 tables and then straight into a 4min crazy table after. It felt good and i took 3mins of contractions on the crazy table which should put me back on track if i carry on. I did 2min 30sec holds (not 50% of PB but i will work up to this) and i also knew i wanted to do the crazy table at the end. Contractions started at 45sec on the crazy table as you start with empty lungs then i had one or two little sips of air every 15secs all the way up to 4mins until i was fully packed. Not my best but a good start.

Felt great after, i will carry on like this till the end of the year and get back in the pool next week.

Brick Wall......

My training tree has produced very little fruit over the past couple of months. I've tried changing things around, I've listened to all sorts of people, their advice and none have worked, in fact i have gone backwards!

Over the past couple of weeks i have even invested in some pranayama private lessons and done some pretty intense yoga lessons with a great guy called Paul, and whilst i understand the reasoning behind these techniques i have found no use for them at all apart from being a little more relaxed than i usually feel before a hold or dive.

For those that know me any type of this kind of training is laughable but i had to give it a try and it's not for me. Many people swear by it and make great gains with it and fair play to them. I'm more about physical gains, numbers and results. We are all born with the same body, internal organs etc we just have to work at it to be good. Some lucky people make it happen by strength of mind, others like myself have to work at it. After all Co2 is Co2 no matter what i do to my mind it's always going to build up and I'm going to have to deal with it.

I am changing things around as of next week and cracking on with what i know best, after all it got me 6mins 20sec STA and 133mtrs in DYN this year, i also won my first competition and ranked No1 in the UK in dynamic and No3 (same time as No1 but penalty points added) in static this year, my first year, so it must be working some how.

The main aim is to gain a higher base level of performance before year end and then go into 2010 at that level and build on it till April for a competition. Clarity in thinking is everything and over the past couple of months I've been as confused as a doorman with no one to punch!

Samba time....

Last week was a mad week at work and i found that i had no time to train at all, no tables, no bike rides, sod all! I got down to the pool on Wednesday night and found my static time down to 4min 05secs which was a joke, don't think it had anything to do with no training as 5 min's is usually always on the card no matter what i do but i think the work load had played on my mind and i couldn't get into my stride. Dynamic session went well, the pool was very busy with the Diving club but i was still trying to weight myself correctly so it wasn't an issue.

Training this week has been virtually non-existent, i did get out on my bike which was great and i smashed my old times...

Ave Sp - 15.8mph
Dist - 4.98m
Time - 18.53sec
Max Sp - 21.8mph

I went down to the pool last night after fasting for 12hrs!! I had some squeezed lemons (1st time for ages) as i wanted to really push my statics for the first time in ages. I did the same breath up's as in previous weeks, two small warm up's followed by one long breath up and then onto the big one. I lifted at 5min 02sec as i knew i wasn't going to do very well and missed my recovery breaths completely! My arm started to shake and i nearly punched myself in the face then i went into a full samba. Oops!

Not sure what's going on with my performances lately, I've just hit a wall and haven't moved forward for ages. Again I'm going to change things around a bit and see what happens? I going to have to dig deep! A good friend gave me some great advice tonight and i know what i have to do, be more relaxed, take the pressure off and get back to some basics. They worked for me earlier this year so they should work now.

Training Updates....

After finally cleaning off the horrible virus on my laptop I'm finally able to to put up some posts. Training has been going well and i found a new route to go on my bike sessions. It's virtually the same distance and a much more enjoyable ride that my old route which i was getting bored of. I found many other cyclists on the route which had amazing bikes and looked the part, i was stuck behind a group and thought "I'd better not over take" they looked awesome in all their kit and expensive bikes. After a few miles i thought this is too slow and went flying past them on my £300 bike and £20 helmet from Halfords. I felt good about myself until i got to the back end of the route which was all up hill and they all flew past me at god knows what speeds! Lesson learnt!

Bike stats on the new route are as follows...
Ave Sp - 15.5mph
Dist - 5.16miles
Time - 19.53sec
Max Sp - 21.2mph

Ride two
Ave Sp - 15.3mph
Dist - 5.17miles
Time - 20.13sec
Max Sp - 21mph

My static session last week went great, when i first went back to training after 5-6wks off my times were down to 3min 30sec! After two session back i hit an easy 5min 15sec and i have left my long extended warm up's behind me.

2min NTB (normal tidal breathing)
2min hold no packing, no purging
Repeated again
3min very slow breathing (3 breaths in 3mins)
2min 2/4/2 breath up with packing - 3min 30sec hold
3min 30sec very slow breathing (3 breaths in 3min 30secs)
4mins 2/4/2 breath up with packing - 5min 15sec hold (27 contractions)

My dynamic session in my new FOOR suit was great, i usually kick 4-5 times per length depending on how well i kick off from the turns but with the new suit i was down to 3 kicks. I used a different neck weight with 2.5kgs in and had a 2kg weight on my belt which seemed to work fine. I'll do a full write up on the suit later as i get used to it and make some small adjustments.

Training Updates

Bike stats
Ave Sp : 15.1mph
Dist : 5.26miles
Time : 20.49sec
Max Sp : 21.4mph

Co2 tables went well which i done as soon as i got of my bike so my heart rate was very high, my resting heart rate is still high which i put down to my 5wk break? I moved straight from Co2 tables into pack stretches and reverse packing which seemed slightly easier than before.

FOOR Quantum Suit

Well i finally got round to ordering my suit which I'm going to be using for my dynamic training and performances. I ordered it from http://triuk.com/web/ which delivered it within 1 working day! I was unsure of my size so i e mailed them and let Emma at Tri-UK know what my chest, height and weight was and the suit she sent fitted perfectly. The wrist and ankle cuffs were taped so i could if required cut them to fit. The suit is 5mm in the body, back and bum and 3mm in the arms which taper down to 2mm, the legs are the same.

The suit was well priced £124.99 and looked great and I'm looking forward to trying it Wednesday in the pool.


Here's a quick write up on the suit....

Designed for maximum buoyancy with unrivalled durability and flexibility –
at an incredible price! No other entry level suit on the market offers full
smooth skin neoprene throughout PLUS ultra flexible neoprene on neck,
arm and back panels. With Foor there is no compromise.

Full SCS neoprene throughout to glide you through the water
Exclusive! Nanomoto Cell 40 SCS neoprene arm/lat/neck/back panels
to ensure no restriction on tired muscles
Aqua Shield Superlite 900 lining delivers maximum buoyancy and flexibility
Low cut anti-rub neck seal Flex-i-Panel minimises water intake and chafing
Lower back Flex-i-Panel allowing freedom of movement for entire stroke phase
ARB Panel to maximise core stability and minimise ‘snaking’
S2T Panel to maximise speed of movement out of water
Extended Hydro Friction forearm panel to ‘grab’ the water
Extended internal taped seams allowing a personalised fit
Hand stitched and glued
Taken from the FOOR web site.
http://www.foor.co.uk/

Quick training update.....

Training tonight went well, bike stats are as follows...

Ave Sp : 15mph
Dist : 5.24miles
Time : 20.53sec
Max Sp : 21mph

I came home and done a good ab workout and then went straight into Co2 tables which went fine. I finished of with pack stretches and some negative diaphragm exercises. I've only just got into these and I'm going to keep extending the time i hold them, so far its not very long at all as i am completely reverse packing. Hopefully it will give my diaphragm some more flexibility and in the long term help in contractions? I'll have to wait and see?

I also looked at another tri suit called "Foor Quantum" which I'm enquiring about.

Holiday finished back on to Winter Training!!

Cyprus was a great break for me and the family, we went to out there for 2wks and are now well & truly rested! I also meet up with Simos who was getting hitched to Katie and when we finally met up it was in the middle of the sea outside of Green Bay. It was great to meet up as we only met up for a few minutes at the Camberwell breath hold comp and have been e mailing each other for ages, We took some pics whilst out in the sea and caught a pipe fish and bite it to death (sorry no spear gun) anyway congrats Mr & Mrs Simos!

I went back to training last Sunday and done some cycling and some relaxation stuff, not really my cup of tea but i know it is key to good performances now after my poor static at my fist comp. This doesn't mean I'm going into meditation, yoga, chanting or anything else, just getting my resting heart rate down and finding tune with my breath.

Both sets of cycle stats although very poor are as follows...

Dist : 5.25miles

Time : 19.34sec

Ave Sp : 14.9mph

Max Sp : 22.1mph

Dist 5.25miles

Time 22.10sec

Ave Sp : 14.2mph

Max Sp : 19.9mph

I was smashing these times up to my comp and holding my breath whilst doing so every 15secs so i have to get my base fitness levels up and improve. I went to the pool on Wednesday and and did my first static session for 5wks and gave up after i hit 3mins 30sec!! I could believe that my times were down that low. I managed some DNF over 50mtrs and went home. Today my bike session still felt hard and i stopped poncing around with relaxation and did some Co2 tables and now i feel a bit more confident about going over 5mins at the pool this Wednesday.

I finally got my Orca suit last week but it was the wrong one and wrong size, there are no size 6 anywhere in the world so I'm shopping around for something else. I met with some Tri-Athlete guys today for some advice and they have pointed me in the direction of 2XU suits which fit my budget and will do the job!

Aqua Sphere

Sorry but my sponsor AD2000 Services have been spoiling me rotten lately and i ordered the new Aqua Sphere eagle interchangeable goggles.

I'll do a write up on them when they get delivered next week.

SaltFree Double Dip Comp Photo's

http://www.flickr.com/photos/niallflinn/sets/72157621800479157/

Lots & lots of very cool pictures from the recent SaltFree Double Dip Comp Courtesy of Mr Niall Flinn, some real corkers on here.

VO2MAX Explained?

This is the first supplement i have been given to try from (S)olo Sport Supplements, i have to go through a 5 day loading phase first so I'm not going to start to use it until this Friday which will give me the full effects before my Wednesday training session. Below is VO2Max explained.....

VO2MAX increases oxygen uptake and ventilary break point, enabling the athlete to push harder for a longer period of time.
It also increases your body’s formation of ATP, which allows your muscles to work for longer periods without fatigue.
Furthermore, it buffers lactic acid, which forms around the muscles following moderate to intense exercise. Lactic acid hampers performance and is responsible for the soreness and stiffness experienced after physical activity.
Various bio available forms of iron have been added, as iron is essential to red blood cell formation and functioning. It is used in the of red blood cells, in order to transport oxygen from the lungs to the tissues and to export carbon dioxide back to the lungs. Furthermore, iron is an essential component of to store oxygen in muscle.

Supplement Facts
Folic Acid 400µg
Vitamin B12(Cyanocobalamin) 20µg
Monosodium phosphate and Di-sodium Phosphate 880mg of which Phosphorus 211mg
Vinburnine 20mg
Magnesium Orotate 350mg of which Magnesium 21mg
Ginseng (10:1 Extract) 200mg
White Willow Bark Extract (15% Salicylate) 150mg
Ferrous sulphate 33mg
Ferrous fumarate 33mg
Ferrous gluconate 33mg of which total elemental iron 21.5mg
Vitamin C 150mg
Theobromine 25mg

No fins training / Vo2 max?

I have been training in dynamic no fins for the last couple of weeks and seemed to be hooked. This all stemmed from trying free immersion and constant weight no fins a little while ago. The picture featured is William Trubridge on his way 88mtr CWNF which looked awesome.
I have been mainly looking at how far i can go rather than technique at this point, i have completed 75mtrs on every training session which i now feel comfortable at.

Once i have weighting sorted to achieve perfect neutral buoyancy and get my gliding & stroke per length sorted i should be fine for 100mtrs dynamic. I have been looking at some of the swim suits which will help with my gliding but then i will have to re-address my weighting as well which should have me gliding like a torpedo!

I think the current NR is 127mtrs so i will have to see what my progress is like in the next month or so and see if this is within my grasp? Watch this space?

Static sessions have been going fine, I'm not trying to beat any PB's in this now but just going through the motions, so I'm only taking these up to the 5min mark at present.

I may of got myself another sponsor too http://www.solosupplements.co.uk/default.asp its a supplement store and I'm going to trial a supplement called Vo2 max which is based of Ph buffers and red blood cell production (or something?) not sure yet but sounds good. It's not something to take everyday but more for loading 5 days prior to a performance. Once I've given it a go I'll post some results up.

Back 2 Training?

Since the competition i have not trained a great deal. I made it down to Chepstow with SaltFree for some depth training as this is what i want to concentrate on this year. The session weekend before last went really well and for the first time i felt quite relaxed throughout my dives and made a good 38mtr CWT dive. Gliding from 12mtr to the plate felt good. I packed slightly more that usual as equalising was hard and mouthfill is not happening yet. Something to work on this year as i know i can go a lot deeper.

Last night i finally got down to the pool for some static training and dynamics. The session went very well seeing as i have done nothing since the comp in these two disciplines. Breath up were nice and slow breathing with a couple of purges before each performance hold and i have keep the amount of warm up holds down to a minimum. I targeted myself with a 5min static and a 100mtr dynamic which i did with ease!

I done a couple of press releases since the competition which was designed to give both my sponsors a good shout out and also Swallows who facilitate my training. Both were pretty poor and didn't mention the stuff that i wanted. You can see one on the following link....the other was printed in the Kent Messenger which was quite good.

http://www.thisislocallondon.co.uk/news/4470410.Freediver_at_Holmes_under_water/

Ideally the press releases will give me better coverage and spur on a couple more sponsors?

Out of the Blue & Into the Green

After the sanitised environment of the pool comp it was time to get back into the green of the lake for some depth.

I took a couple of weeks off after the pool comp and last weekend got myself of to Chepstow with the SaltFree gang for a great weekend of depth training. We all meet up on a very sunny Saturday and got cracking with preparation for the upward coming Double Dip comp.

I left the monofin in the car as i wanted to try my hand at free immersion and constant weight no fins for the whole weekend. These two disciplines are extremely difficult to master and CWNF is considered the purest form of freediving. I guess that not being the deepest freediving in the world i could also do with the 1.3 points per meter this discipline gives you instead of the 1 point per meter the relative easy CWT gives you.

I managed 30mtrs in FIM and 20mtrs in CWNF which i was happy with since it was my first attempt and found equalising and trying to swim my extremely buoyant self down very hard but as soon as i got to 12mtrs i found myself gliding quite well to the plate which could be seen 10mtrs before i got there. The visibility was amazing!!

Pool training on Wednesday night went well also, i changed my breath up again and the amount of warm up holds during my static session, i just got more into relaxing and left the 2/4/2 breath up behind me. I took just 5 breaths over a 2min period before a few deep purge breaths and then straight in to the holds with some packing.

Hold 1 : 2min (no breath up/no packing)
Hold 2 : 2.22sec (no breath up/no packing)
Hold 3 : FRV 1min
Hold 4 : FRV 1min 20sec
Hold 5 : 5 breaths over 2mins (quick purge and pack) 3.45sec
Hold 6 : 5 breaths over 2mins (quick purge and pack) 5mins

The last hold of 5mins went well and i took 27 contractions, usually a 4min hold at this point using my old system but it felt good and more pure (less mechanical) than my old style.

Dynamic went well also, just swimming to 100mtrs and concentrating on technique.

Camberwell Comp Results

Winners
2nd Great Camberwell Breath Hold
31 May 2009
Competition winners

Mens Prizes

Overall 1st place
Chris Holmes (55.2 points in static/66.5 points in dynamic) Total Points 121.7

Overall 2nd place
Alan Barber

Overall 3rd place
Martin Ashkenazy-Jones

Newbie
Alfonso Nanni Costa

Static
Charlie Edwards

Dynamic With Fins
Chris Holmes

Dynamic No Fins
Alan Barber

Womens Prizes

Overall 1st place
Georgina Miller

Overall 2nd place
Liv Philip

Overall 3rd place
Barbara Jeschke

Newbie
Kattie Lussier (Starter)

Static
Georgina Miller (STA National Record)

Dynamic With Fins
Mandy Buckley (DYN National Record)

Dynamic No Fins
Liv Philip (DNF National Record)

1st Place...

On Sunday i entered my first competition. This is what i had been training for and aiming at for so long. Ever since i completed my first freediving course i wanted to compete but never in a million years thought i would win!

The competition was the 2nd Great Camberwell UK Breath Hold organised by Liv Philip (UK National Record Holder)

The list of athletes was very daunting to read and William Trubridge was to make his first attempt at DNF of 150mtrs in a competition! The performance from such an amazing athlete was great to watch (a real master class) unfortunately he made an error in his surface protocol.

I learnt so much about what it's like to compete and what i have to improve on for next time, "my nerves"

My OT was at 12.40hrs for static and i began to warm up 45mins before, i did exactly what i normally do in training and started. The first thing i noticed was my heart rate, normally at 50-55bpm and sometimes as low as 44bpm, felt so much faster and seemed to stay at 100bpm throughout!

All my warm up times were terrible and way out from what they normally are and by the time i reached the performance area i already knew i was in trouble. I had announced a 5min 05sec hold which meant if i was under this i would be given penalty points. I got my count down from 20secs and started my hold at +4secs (something was going right) i started to go through my mental routine, that place you try to disappear in your mind. By the time i started i just knew the contractions were going to start so early.

Normally contractions start at about 4mins but they started at 2min 45sec! I was so gutted as i was hoping for a 6min static. I got my first tap at 4mins, by this time i had already gone through 40 contractions and when i got my second tap at 4min 30sec i had lost count. I slipped my hand underwater to look at the time as the 3rd tap seemed to take forever and i had forgotten to start my stopwatch! I came up early and was given my first orange card for not reaching what should of been a very 5min 05sec.

My dynamic O.T was at 14.49hrs and went much better and i completed a new P.B of 133mtrs. I felt i could of finished the length to reach 150mtrs but decided to come up early and ensure i got a white card. The dynamic felt great and i feel i have alot more to offer in this discipline?

The performances by the women were fantastic and 3 NR were broken by G.Miller/L.Philip & M.Buckley. Alan Barber who holds the NR for dynamic went for a very strong 107mtr DNF performance which he did with ease.

Martin (Yoda Turtle) did an amazing P.B in DNF also and went way over 100mtrs against his old performance of 88mtrs. Amazing and well done Martin.

I will post on the pictures of the event once they come through and also my first AIDA official world ranking.

End of Training...

Today i have been resting up before the competition, no training. I have almost cleared the cold which is great news and my chest feels fairly clear now. Just finished eating a damn good fillet steak and going to get an early night!

My official top time for static is 12:40 and 14:49 for my dynamic so i have been working out my breath up times and hold times so i know when i need to get wet and start preparation before my performance hold. It takes me 46mins to get ready and if i hit the pool at 11:55 i should be fine. I also timed how long it takes to do 5 purge breaths then a full exhale, full inhale + packing. If i start this at -20secs before my OT i will be fine and ready to go within 4secs of my OT.

Here's to an enjoyable first comp, just hope i have done everything i could to be the best i can be?

3 days to go....I've got a cold!

Well i went to the pool last last and took thing nice and easy, didn't want to go over 10 contractions in the last hold but they started early at around the 3min 45sec mark!

I done some technique training for dynamic which went well and practiced my turns again. When i got home i had a very runny nose and woke up this morning sneezing my head off! I've got a cold!


Can't believe my luck, only 3 days out to the comp and this happens. I'm now taking on loads of fluids and going to do double Co2 tables today and again tomorrow just to get my Co2 tolerance up a little as it's now tailing off slightly. Maybe i peaked a couple of weeks ago?

I started taking some garlic, iron and multi-vits to give myself a boost also.

Last Week of Training

It's now only 4 days to competition day, over the last few days i have been training but taking things very easy. Very little dry training and only two bike rides. One of which i tried by breathing through a straw. I have used straws before but never whilst exercising. It was sooo hard! i only managed about 2mins and then gave up.

Bike stats yesterday were...
Ave Speed 14.2mph
Dist 5.28miles
Time 22min.12secs
Max Speed 26.3mph

Not the best stats but the wind was head on all the way and again i done this with 15sec breath holds throughout the first 12mins.

I'm off to the pool tonight to go through my warm up routine and time everything so i get on my Official Top (O.T) dead on time and plan this perfectly? This will be the main aim tonight but also to make this training session have a really positive outcome. Not push things but to take it nice and easy and leave the pool with good thoughts.

It's important not to push hard now and no max attempts until the comp.

Spiro-Meter Test Number 2

It's been a busy few days since training Monday, on top of my training i also managed to get back to the doctors to get my second spirometer test done. Published results at the end of this post, as you can see my FVC (full volume capacity) has gone up from 6.73ltrs to 7.12ltrs. Very happy with the results and also the overall results this week.

Pool session also went great and i completed a good solid 6min 05sec static with only 30 contractions.

Hold 1 : full exhale/ full inhale 2min
Hold 2 : as above
Hold 3 : FRV 1min
Hold 4 : FRV 1min 10sec
Hold 5 : 2/4/2 breath up 3min 45sec
Hold 6 : as above 4min
Hold 7 : FRV 1min 57sec
Hold 8 : 2/4/2 breath up + packing 6min 05sec

As you can see i did not carry out a normal 7th hold but replaced it with a FRV hold this way i get the full 45min in my warm up area before my max attempt when i compete. I was really happy with this performance last night.

Dynamic was hard over only 100mtrs, just could not get into my dynamic tonight but hey hoo, I'm happy with everything else.

Bike Stats (today)
Ave Speed : 14.9mph
Dist : 5.31mile
Time : 21.18sec
Max Speed 24.4mph

Really good bike ride and was carrying out the normal 15sec holds throughout the first 12mins as before.



FEV1 - Forced Expiratory Volume in one second. This is the amount of air you can blow out within one second. With normal lungs and airways you can normally blow out most of the air from your lungs within one second.

FVC - Forced Vital Capacity. The total amount of air that you blow out in one breath.

FEV1 divided by FVC (FEV1/FVC). Of the total amount of air that you can blow out in one breath, this is the proportion that you can blow out in one second.

My results Nov 08....................... My results May 08
FEV1 4.83ltrs (128%)........................... FEV1 4.89ltrs (131%)
FVC 6.73ltrs (149%)............................. FVC 7.12ltrs (159%)
FEV1/FVC 72 (base) 92 (max)........... FEV1/FVC 69 (base) 92 (max)
Lung Age Less than <20yrs................ Lung Age less than <20yrs

Extra Pool Training...

The good people of http://www.swallowsleisure.com/index.html who facilitate all my training needs agreed to give me an additional training session on Monday nights leading into the last two weeks of my training before the pool comp. I spoke to Chris Mortimer who works at the center last week and let him know that i would like to do a write up in the Kent Messenger after the comp to give a big thank you to all at Swallows.

Statics went fine and i completed a nice easy 5min 47sec hold with about 30 contractions. The holds between were not great and all around the 3min 45sec mark at the start of contractions but i did 4 of these with only one minute in between.

Hold 1 : full exhale full inhale 1.50sec

Hold 2 : same as hold one

Hold 3 : FRV (empty lung) 1min

Hold 4 : as above

Hold 5 : 2/4/2 breath up 3.45sec

Hold 6 : 2/4/2 breath up 3.45sec

Hold 7 : 2/4/2 breath up 4min

Hold 8 : 2/4/2 breath up for 3mins 5.47sec

I then practiced some dynamic technique over 100mtrs which i was very happy with especially with the turns.

Another big thank you to swallows for letting me train and lending me some staff to safety!

Crazy Tables....

Well i finally found my bike computer and stats which are as follows...

Ave Sp 15.1mph
Dist 5.27miles
Time 20.56sec
Max Sp 20.4mph

Some really good stats from the ride with 15sec breath holds / 15sec recovery throughout the first 12mins.

I done some crazy tables this afternoon which gave me 4mins of lovely contractions, ouch! Going to use these each day now to get my head consistently into taking them with ease.

Training Updates (blackout!)

The past 4 days training have been o.k, nothing too intense. I done mostly dry static work which has gone well, timing when contractions start. I put in another additional hold which brought the contraction start start time to 4min 15sec. This is good as the first 10 contractions i take, take 1min to go through so by the time this has happened I'm at 5min 15sec already. Still really confident of over 6mins at the competition.

Pool training went well last night, i done a 5min 30sec with all the life guards and instructors in the pool right next to me practicing with the spinal board. This was great as it acted as a realistic distraction. It was hard to visualise my mental routine as they were all talking and splashing about. I also stopped training in between breath up's to talk to the centers operations manager to arrange some extra training over the next fortnight.

Contractions started at 4min 15secs but couldn't get my head around them this time.

Dynamic went really well, no warm up's, no stretching and a very easy 125mtr swim. I planned in my head that when i got to the 125mtr mark would i be able to turn and go for 150mtr? I was happy to find it within me to do this. I'm sure i will hit the 150mtr mark next week!

Training today went o.k, i really pushed my bike ride. I'll post the stats when i find my trip computer (my daughter put it somewhere safe?)

I then went in Co2 tables but pushed hard at the end of them, only taking one exhale before kicking into another 2min hold. I then went into packing stretches which i do standing up. The first stretch i cut short as i started shaking (hypoxia) i took a quick 20sec recovery and then tried again and woke up on the floor with a really sore head....i had blacked out!

Felt like i had a dream about blacking out (if that makes any sense?) and i was still shaking when i come too. This signified to me that i had defiantly B.O'd.

Training Cont...

Quick update this time, Day 25 was spent just doing some dry training and timing when the contractions start and how much time passes from the first to the tenth contraction. It seems that the first 10 take about a minute as they are slow and controlled. With this in mind it would be ideal for the first contractions to start at 4min 15sec then take 10 contractions round to 5min 15sec and then the next 10 would take me round to the 6min mark. Easy to write about not so easy to do. I have had contractions start as last as 4min 15sec so I'm now training purely on delaying this first contraction point.

I'm now entering the hardest 2wks training period and I'm aiming for some extra pool sessions each week (about 3) purely working on contraction start times. Then the 3rd week training up to the Wed prior to competing on the Sun.

Day 26 is rest day....McDonald's, Mmmmm!

Training day 23 - 24

Pool training didn't go to plan on Wednesday night, i experimented with bicarbonate of soda? I took 20gm of the stuff and made myself feel very unwell. Baking soda was used by many athletes at the Beijing Olympics with great effect. It acts as a Ph buffer to acidic problems in the body whilst competing. Unfortunately it did not work for me!

Statics were not great and went like this...




Hold 1: 2min (no breath up)
Hold 2: 2min 15sec (no breath up)
Hold 3: 1min (FRV hold)
Hold 4: 1min 15sec (FRV hold)
Hold 5: 3min 30sec (2/4/2 breath up + packing)
Hold 6: 4min 15sec (2/4/2 breath up + packing)
Hold 7: 5min 35sec (2/4/2 breath up + packing)

The last hold i packed too much and was fighting to keep the air in which made the hold uncomfortable. I took minimal contractions as last week on all the holds but felt really bad stomach pains during training from the baking soda.

Bike stats were
Ave Speed: 14.3mph
Dist: 5.27miles
Time : 22mins
Max Speed : 22.9mph

I am still using the 15sec breath holds for the first 12mins of the ride and came home for some more Co2 tables which went well.

Dynamic training was more like dodge the diver training as the pool was very busy so i concentrated on my turns for about half an hour.

Training day 18 - 22

Training over the bank holiday has been difficult mainly due to work commitments etc but it's gone well. I have carried on with the Co2 tables but changed them slightly at the end. Instead of taking a 15sec break before going into the 2min hold i just breath out at the end of a 2min hold and take one recovery breath and hold again for 2mins. The contractions start very early and are pretty nasty but anything that hurts must be good, right?

Bike stats are as follows..
Ave Speed : 14.5mph
Dis : 5.3 miles
Time : 21.50sec
Max Speed : 21.1mph

Bike stats after this are distorted slightly has i had a puncture and had to walk home but i did this holding my breath in between lampposts....

I carried on doing Co2 tables again today and carrying out repairs to my bike. Training today has been hard as i went out Sat night for my wife's birthday and drank a few old fashions and i don't do drinking well...!

Training day 16 & 17 NEW P.B

Training day 16 i took off as a rest day, i wanted to rest the day before i went into the pool to see what it would do to my performance? Well i did a new P.B in static of 6mins 20sec! I eat muesli 1hr 30mins before training and had my two squeezed lemons an hour before.

Training went like this....

Hold 1 : 2min (full exhale / full inhale) 3-4 contractions
Hold 2 : 2min 15sec (full exhale / full inhale) 4-5 contractions
Hold 3 : 1min 20sec (FRV) 8 contractions
Hold 4 : 1min 30sec (FRV) 8 contractions
Hold 5 : 4min 16sec (2/4/2 breath up for 2mins) + packing 3-4 contractions
Hold 6 : 4min 40sec (2/4/2 breath up for 2mins) + packing 3-4 contractions
Hold 7 : 6mins 20sec (2/4/2 breath up for 2mins) + packing 40 contractions

The whole session lasted 43mins from start to finish.

The biggest thing i changed here was not taking too many contractions in my warm ups. I also got it clear in my mind that for once i would give in to my contractions and just take them nice and slowly. I took the first 30 very slowly and did not look at the time until i did these. This is the most relaxed i have ever been in static. Even when i did my 6min 08sec static i hated it and was not in great shape at the end but this time it was so different.

Dynamic training went well and i practice my turns after a very easy 100mtr dynamic.

Training day 14 & 15

Training day 14- was spent resting (if that makes any sense?)

Training day 15- i was a bit time poor so decided to do dry training only as follows..

Hold 1 : 2mins (normal exhale / full inhale)
Hold 2 : 2mins (normal exhale / full inhale)
Hold 3 : 1min FRV hold
Hold 4 : 1min FRV hold
Hold 5 : 3.50sec 2/4/2 breath up for 2mins (contractions started @ 3min)
Hold 6 : 4.20sec 2/4/2 breath up for 2mins (contractions started @ 3.30sec)
Hold 7 : 5min 2/4/2 breath up for 2mins (contractions started @ 3.40sec)

All holds were taken up to 10 contractions and 20 on the last hold.

Not a great performance!

Training day 12 & 13

I finally got my application pack of to Liv Philip and had to make my pre-announcements for the comp, i decided to peg it back a bit and announced a 5min 10sec static and a 110mtr dynamic. I think most people keep their announcements low as you don't get penalties for going over your times / distances they only matter if you draw with someone else and the highest pre-announcement will win. I just thought i should be confident but careful.

Day 12 was spent just doing a basic Co2 table which went well.

On training day 13 i decided to change things round a bit..again! I don't think i am getting much improvements out of the Co2 tables and never been a fan of them anyway. I went on a ride for 15mins only and did not complete this in apnea as i normally do.

When i got home i rested for about 30mins and then went into dry training but simulating what i do in the pool to see if what happens to my contraction start time if i put an extra hold in to the equation?

I started like this...

Hold 1 : 2mins (full exhale / full inhale) no packing (10 contractions)
Hold 2 : 2mins (full exhale / full inhale) no packing (7 contractions)
Hold 3 : 40sec (FRV empty lung)
Hold 4 : 45sec (FRV empty lung)
Hold 5 : 4mins 2/4/2 breath up for 2mins (full inhale+packing) contractions started at 3,15
Hold 6 : 4.30sec 2/4/2 breath up for 2mins (full inhale+packing) contractions started at 3.45
Hold 5 : 5mins 2/4/2 breath up for 2mins (full inhale+packing) contractions started at 4min

It is evident that i need this extra hold when i warm up as contractions started 15sec later and i completed a very easy 5min hold with only 14 contractions knowing full well i can go on a whole lot more.

I have changed the way i pack also, i used to sip in small amounts up to 20 times but again this is costing me another 10sec or so, so I'm now packing or gulping down 10-13 packs very quickly.

Heart rate was very low for me (56bpm ave) but did drop down to 46bpm during FRV holds!

I'm going to continue with this one now (hopefully) and go for a much larger improvement on Wednesday in the pool.

Training Day 10 & 11

The picture is of the Camberwell pool where the competition is being held on the 31st of May, this picture was taken from the 2008 championship. The competition link is underneath. I went down to see the pool today briefly as it was only 6miles from where i was working, it looked great and had real character. I can wait to get in now!

http://www.geocities.com/samdive/dreamweaversaltfree/cambcomp.htm

Training day 10 was spent in the pool and went well, i was hoping of another 125mtr dynamic but maybe a little ambitious? I managed a fairly easy 100mtr and a 5min 20sec static. Details of which are below.

Hold 1 : full exhale full inhale no packing 2mins
Hold 2 : full exhale full inhale no packing 2min 15sec
Hold 3 : FRV empty lung 1min 30sec
Hold 4 : FRV empty lung 1min 30sec
Hold 5 : 2/4/2 breath up for 2mins and packed 20 times 4min hold
Hold 6 : 2/4/2 breath up for 3mins and packed 20 times 5min 20sec hold

As you can see i changed my breath up's and routine, 5wks close to a competition is not ideal but i think i needed to change something to improve performance so decided to take the gamble. i took 10-15 contractions on each hold apart from the last one which i took 60. It felt good and good to get back into taking higher levels of contractions.

Dynamic went o.k over 100mtrs, nice and comfortable but gutted i never had the heart to turn at 100mtr to get the 125mtr i needed. I came up swearing out loud at everyone.

Training day 11 was back out on the bike with 15sec breath holds for 12mins of the ride.


Bike Stats
Ave Speed 14.8mph
Dist 5.28miles
Max speed 21.6mph
Time 21.22sec

The ride performance was great and far better than when i first started and I'm holding my breath for 12mins of the ride now! I then went into C02 tables which again went well and contractions started at 1min 20sec and over to 1min 40sec on holds 2,3 & 4 but as i started the last holds got harder which is what should happen.

Training Day 7, 8 & 9

I took Sunday off to rest and got back to it on day 8 & 9. Training Day 8 was spent in the gym working on my lower back and stomach muscles as well as my chest and biceps. I went home after the gym and done some more C02 tables which seemed a little easier than last weeks. Contractions started at about 1min 30 - 1min 40 which shows they are working and my tolerance to carbon dioxide is getting better. I done 2min holds as last week and reduced the breath ups down from 2mins - 1min 30 - 1min - 30sec - 15sec and 15sec again.

Training day 9 was spent in the gym again working on my back (inc lower back) stomach and triceps. I am hoping the lower back exercises are going to build some strength to form a better kick in dynamic and improve my performances. I then went home and repeated my C02 tables as yesterday.

I'm not feeling tired at all and finding the training o.k, I'm off to the pool again tomorrow and hopeful of another 125mtr dynamic and hopefully a 5min 20sec static.

I am still trying to arrange a day to go to the Camberwell pool which is where the championships are being held but haven't got an answer back from the organiser yet (Liv Phillips).

I spoke to Ben Noble this week (Australian Record Holder) reference my performances which gave me some confidence. Ben has given me some great advice over the last year or so and has always been there when i need him. It was always something explained to me that all freedivers would help each other out when i started this sport and that advice would always be available, i have found this not to be the case with most. I have a few people that have helped over the short time i have been pursuing my dream who have always been there and Ben is one of them (Thanks Ben)

Sam Kirby sent me over the AIDA rules which i have read reference static and dynamic, this was a great help as i was not sure about most of it!

Training Day 5 & 6

Training in just Co2 tables over the past two days and adding another hold in now between 2min and 1min but carrying on with the 2 reps of 15sec with 2min holds. Contractions starting between 1min 20sec and 1min 30secs. Not sure if i should now take these holds up to 2min 15sec to give myself more contractions?

Packing stretches after both session up to 20 packs, still slightly painful on my right side but these are what unlocks the secret to a good dynamic performance.

I'm gong to start to mix Co2 tables with o2 tables next week.

Sunday (training day 7) rest day.....

Training Day 4...

Training today went well as i think i was still on a high from my 125mtr dynamic set last night. I completed my apnea bike ride with 12mins of 15sec breath holds throughout.

Bike stats as follows..

Ave speed : 14.1mph
Dist : 5.27miles
Time : 22.25sec
Max speed : 22.1mph

I have now completed a total of 6hrs 46mins of cycling over 82.2miles.

Co2 tables went well using 2min holds with two lots of 15sec recovery's at the end and then going into packing stretches after which my daughter tried her hardest to tickle me whilst completing!! Another good day....

125mtrs Dynamic....

Last night at training i finally made my 125mtr dynamic freedive. I was using my new Hyperglide from Leaderfins with a hard blade. The swim felt fantastic and it was great to get to this target with over 5 weeks to my comp. On my first turn my goggles unfortunately filled with water but i carried on regardless. Turns were not great but when i turned at 100mtrs i knew i was going to make it to 125mtr. Before i went in to attempt this is carried out some packing stretches which helped me cope with any stress on my rib cage whilst keeping my hands firmly above my head during the dive although i was a bit out of shape on the last 25mtrs!!

Static training went o.k, i started with 3 FRV holds and then breathed up for 2mins and completed the following..

Hold 1 : 3mins 30sec
Hold 2 : 3mins 59secs
Hold 3 : 5mins 10secs

Breath up's were 2/4/2 for the first 2 holds and then slightly different for my last one were i purged a little more than normal. Contractions were taken to 20 for each hold and 35 for the last hold. I will carry on with the Co2 tables a i have only done them for two days and don't expect to see any significant changes or results just yet.

I'm really happy with the dynamic and hopefully i will be able to train regularly st 100mtrs and hit the 125mtr a few more times before the comp to give me enough confidence to try a 150mtr at the comp. Time will only tell.

Training Day 2

Day two was very similar to day one bike ride stats were as follows..

Ave Speed 13.4mph
Dis 5.29miles
Max Speed 21.2mph
Time 23.10sec

15sec holds / 15sec recovery for 12mins of ride.

Straight after i went into Co2 tables...

2mins NTB
2min hold
1min NTB
2min hold
30sec NTB
2min hold
15sec NTB
2min hold
15sec NTB
2min hold

I then went into packing stretches which felt good but slightly painful this time, i guess it's just stretching out parts i have not stretched before? All in all another good session, tomorrow I'm off to the pool for static training and dynamics which i will be pushing hard to improve on previous weeks.

Training Day 1

Training started today and went something like this....
(publicity of my training schedule will be kept to a minimum over the next 6wks due to comp)

Apnea Bike stats were a bit different than normal as i used a different route than i usually do. I started the ride with 15sec breath holds with 15sec recovery's in between for the first 10mins. Contractions started at about 10secs.

Max speed 24.1mph
Dis 5.59miles
Time 28mins
Ave Speed 13.6mph

The time was affected as i had to pop in to a friend whilst out training so tomorrow i will be back to my normal route, the 15sec holds felt hard but rewarding.

I then done some Co2 tables to start working on my carbon dioxide tolerance levels (i never usually touch tables but i think it's time to start doing something different as training lately has been poor in statics)

2mins NTB (normal tidal breathing)
2mins hold (no purging/hyperventilating) counter productive in tables
1min NTB
2min hold
30sec NTB
2min hold
15sec NTB (if you can call it that at this point!)
2min hold
15sec NTB
2min hold

I then went into packing stretches, packing 18 times and then reaching up/out/behind & sideways to really stretch out the parts of the body other air breathing humans cannot reach and then repeating again. All in all a good 1st training session and looking forward to tomorrow.

SaltFree 3 days Easter Break

Easter weekend at SaltFree was fantastic, We all met up on Friday morning and went down to the platform on a cold, wet morning and began to sort the lines out and get ready for some new P.B's.

The bad weather gave way on Sat and Liv Phillips (National Record Holder) came down to do her 55mtr CWT dive which looked fantastic! Leaving us meir mortals on the 30mtr line.

Sat was a great day and saw some personal new P.B's in CWT & FIM disciplines and also some more on Sun at the end of the day.

Liv gave me all the much anticipated details for my first competition which is being held on May 31st at Camberwell which you can check out here.....
http://www.geocities.com/samdive/dreamweaversaltfree/cambcomp.htm


This is the competition i have been waiting for since last year and after sending off for my BFA Membership i can now get into some training specifically for Dynamic and Static. I have 6wks to prepare now and everyday counts so here goes....

THAT'S SOME BIG FEET!! Quack!