No Warm Up's Necessary!!

Well after my weekend away and the lack of training recently it was time to crack on this week. Still hard to fit training in as work is hard at present. I had a couple of bike sessions out this week.

BIKE SESSION
Ave speed 13.6mph
Dis 5.31miles
Max speed 20.5mph
Time 23mins 16sec

Slightly worse than my last session but that's what a hard head wind does to your time i guess.

Pool training on Wednesday went great on the static side but not so good on my dynamic side. I have been working on reducing the amount of warm up holds it takes to get over the 5min mark and up to about 3wks ago i had my warm ups down from 5 holds to 3 holds and last night i managed a 5min 02sec on my second hold!!

First hold was 4min 17sec
Second hold was 5min 02secs

I used the 2/4/2 breath up for both for only 2mins with 2mins rest in between. I only took 32 contractions on my last hold. The theory is that in a few weeks time i will hit 5mins on my second hold then carry on up to 5 or 6 holds and hopefully pull out a new P.B of over 6mins 08secs which i set last year. Just a theory though?

Picture of me and Jay Cluskey from our weekend at Chepstow! Jay is an accomplished freediver and taught me a few things over the weekend. more importantly Jay is the fastest driving, sword fish killing, non muesli eating lunatic i have meet in a long while (he'll understand)

Great guy and i hope we meet again @ SaltFree.



This picture is my daughter who had her second swimming lesson this week (just before my static session) I was hugely proud of her as she spend most of the lesson underwater and not on top of it (a future freediving champion?)

SaltFree March Constant Weight

A good solid dive at SaltFree last weekend (shown above). The weekend was a great experience and the platform looked amazing thanks to Dave & Sam. It was also great to meet someone who i have been e mailing for the past, god knows how long (Mr Jay Cluskey). I was also glad that he doesn't eat south African peace crisps or muesli bars!!

I am back at SaltFree at Easter time for 3 days to improve my depth part of freediving which will hopefully see me diving to some good solid depths?

I have now secured sponsorship from two people now http://www.ad2000servicesltd.co.uk/ and http://www.9lounge.co.uk/ AD2000 services sponsor me for all my training expenses now which allows me to take time off to train and fund my training needs, they are a fantastic security company who i have used for over 6yrs now as a major service provider to my day job. They operate nationally and are one of those companies that is "small enough to care & big enough to do the job" they have supported me deliver some pretty hard results in my job and employ some of the best security personnel i have ever meet.

Nyne cocktail lounge operate out of Bexley Heath and sponsor me for my equipment and is run by Pete Marshal (world champion cocktail god!!) whom without i simply could not afford the kind of products i need to compete with this year, so a massive thank you to you both for getting behind me and my love for this sport.

Back to Training....Again.

Well it took a couple of weeks off for my muscle injury to sort itself out and now I'm fighting fit again. (sorry picture is not me, i just love it so i stole it!!)

I started the week cycling together with dry statics. The dry statics have been coming on a treat. I have been working on reducing the amount of warm up holds to achieve 5mins or over. Usually it take 5-6 holds to get to this point and in dry training i have reduced this down to 3 holds.

I converted this in the pool last night and completed the following...


Hold 1 : 3mins 15sec
Hold 2 : 4min 15sec
Hold 3 : 5min 01sec

I used 2/4/2 for 2mins as my breath up which seems to be working o.k and I'm managing 15 packs now comfortably instead of my 8-10. The holds felt really comfortable and contractions seemed a lot less with the extra packing.

Dynamic training went well also and i worked for almost 40mins on technique alone. I'm hoping that when i get my new mono-fin from leaderfins from my sponsor http://www.9lounge.co.uk/ this will improve my performance greatly.

BIKE SESSION
Ave speed 14mph
Dis 5.31miles
Max speed 22.5mph
Time 22mins 36sec

Feels good to get back into training as i hate having time off but glad i did as my neck feels great now. I'm looking forward to freediving in Chepstow next weekend with SaltFree and christening the new freedive platform with Sam Kirby & the gang!