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!

New Hyperglide Mono

Well i finally got my new Hyperglide mono from Leaderfins this week which http://www.9lounge.co.uk/ bought for me. I've just got to get the vinyl logo for it done now which i will get done in the next couple of weeks from Craig at http://www.vinylcreations.co.uk/

Training last night was terrible and went some thing like this...

3 x FRV holds 53sec/1min 02secs/1min 05secs
Hold 1 - 3mins 53secs
Hold 2 - 4mins 12secs
Hold 3 - 5mins 02secs (45 contractions)
The whole thing felt wrong and the contractions were painful. I then went in to try my new fin for dynamics and was rather hoping for a 125mtr performance but came up at 75mtrs feeling completely wrong.

Just didn't have my mind in it last night even though i felt so positive before hand. I have now sent off for my BFA membership which will allow me to compete this year, i have only 6wks before the great Camberwell Breath Hold event which is being held on the 31st May (Dynamic & Static)

I am now going to have to make some serious changes to my training to get anywhere in this competition although most people are saying "go along for the experience" i want to go along to be all i can be and do well. After this i have the SaltFree Double Dip in June which is CWT & FIM which i am training for this weekend for 3 days.

Well I'm off to Chepstow now and packing my bags, so here goes....

Training / News & Sponsor Info

My sponsor print has now been completed on my carbon monofin, looks great and can't wait till Easter weekend at SaltFree to give it a go. Thanks to AD2000 Services Ltd.
My training has been good this week. Week before last i had a mild chest infection after a cold (man flu!!) so i wasn't hoping for much in terms of static and dynamic training this week but i was quietly surprised.

I managed a very easy 5min 08sec on my third hold and also managed a very easy (easiest one yet) 100mtr dynamic after.

I started with three FRV holds which were 45secs / 1min / 1min 10sec and then used my normal 2/4/2 breath up for 2mins and packed.

Hold 1 4min 08secs
Hold 2 4min 35secs
Hold 3 5min 08secs

Packing extra is now helping with contractions (15-18 packs) and helping to stretch my lungs well. As i have said before i am training like this to reduce the amount of holds i do to get over 5mins and then i a few weeks time i will string 6 holds together to see what happens to my max time?

The dynamic session was soooo easy over 100mtrs, I'm still awaiting delivery for my hyperglide fin which nYne sponsored me for and i'm sure that with this i will complete a good solid 125mtrs.

A big well done to my Friend Eric van Riet Paap who competed in the AIDA Belgium competition this week and done a 8min 01sec static!! (a new N.R) Well done Eric and well deserved.