The Freedivers Exchange
Welcome to this space where I share my experiences with fellow freedivers and engage in discussions about progress, challenges, and our shared passion. Stay tuned to see what's coming next!
Week 26 | Summary 1️⃣2️⃣5️⃣m DNF 🎉✌️
This week brought major strides in my freediving journey. Without chasing records, I focused on consistency and technique, hitting a personal best of 125m DNF 🎉. Extra gym and pool training are paying off—stronger, more streamlined, and more focused than ever!
Week 25 | Summary ✌️+🟥
This week’s hypoxic training showed real progress. Hitting 108m DNF on a full breath was a huge confidence boost, proving I have more in reserve for max attempts when I will add few air packs. I also repeated my 50m pool sessions with less effort, improved breath control, and better awareness.
Week 24 | Summary ✌️+🟥
This week, I pushed my freediving limits with RV training, refining awareness and control. My 100+ DNF dives felt more conscious, and depth training showed improved efficiency. Even a failed 108m DNF dive taught me valuable lessons—success motivates, but failure teaches best!
My Weekly Training Routine
After 20+ weeks of training, I’ve built a consistent routine, balancing apnea, swimming, gym, and stretching (~10h/week). Small adjustments helped me progress without overtraining. My structured plan fits my busy schedule while maintaining steady improvement.
Week 23 | Summary 0️⃣5️⃣:5️⃣8️⃣ STA ⬜✌️🎉
This week, I hit 5:58 STA (white card) in competition and focused on DNF training (submax and stop-go dives) to improve oxygen tolerance. Adapting to a 50m pool was challenging. Monitoring sleep & HRV has boosted recovery. Shifting focus to training for long-term growth!
Week 21-22 | Summary 1️⃣2️⃣0️⃣m DNF ✌️🎉
The past two weeks have been a deep dive into freediving exploration!
Highlights include buoyancy experiments, tweaking weights (even by 50g!) for efficiency, and hitting a surprise 120m DNF PB. 🩸 I’m also focusing on red blood cells, haemoglobin, and iron levels. More soon!
DNF Puzzles | Perfect Buoyancy in DNF
Perfect buoyancy transforms freediving. It enhances your glide, reduces drag, and optimizes energy use. Dialing in weights for your lung volume and packing can improve posture and streamline performance. Even a 250g adjustment can make a big difference in DNF.
Week 20 | Summary ✌️
Last week was all about recovery and prep: light depth dives, stretching for flexibility, and rest before competition. Highlights included a 3:26 FIM dive with long hang and a challenging 105m DNF dive without a wetsuit. Proud to earn a white card for both!
DNF Puzzles | Stretching to Enhance Flexibility in DNF
Flexibility is key in Dynamic No Fins, improving glide, posture, and efficiency. Poor flexibility can limit movement and relaxation, increasing drag. A 15-20 min daily stretch routine can reduce stiffness, boost muscle elasticity, and even aid lung volume. Invest in flexibility!
Week 18-19 | Summary🎄🎆✌️
The past two weeks brought challenges and growth in my freediving journey. The holiday season pushed me to get creative with dry training using O2 tables, while focused technique drills delivered surprising insights into efficiency and performance
Blueprint | Discover Hidden Patterns in Your Training Data
Optimizing your freediving performance requires more than just physical training—it’s about understanding your data. Learn how to structure your training logs, use formulas, pivot tables, and charts to track progress, analyse efforts, and plan smarter for better results.