Anonymous Freediver (Page 3)

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My Weekly Training Routine

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 ⬜✌️🎉

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 ✌️🎉

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

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 ✌️

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

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🎄🎆✌️

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

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.

DNF Puzzles | Arm Strokes

DNF Puzzles | Arm Strokes

Mastering Dynamic No-Fins is about balancing power and relaxation. Arm strokes drive propulsion, with phases like the catch, glide, and reset. Practice with video analysis, isolated drills, and core focus. Refine often—small tweaks matter!

16-Weeks Journey Recap: Training Data Visualized and Analysed 📊📈

16-Weeks Journey Recap: Training Data Visualized and Analysed 📊📈

Tracking and visualising my freediving data has been essential for gaining real insights into my progress and ensuring I stay on the right path. By analysing key metrics such as distance, apnea time, and success rates, I’ve gained clarity on areas to improve. Here’s a look at how it went.

Week 17 | Summary 🟥+✌️

Week 17 | Summary 🟥+✌️

This week taught me valuable lessons in both training and mindset. After a challenging competition attempt, I realised the importance of rest and quality sleep before pushing for max dives. Focused on refining my technique, I discovered a smoother arm-leg rhythm and gained fresh motivation.

Pool trainings approach poll

Pool trainings approach poll

Reflecting on my self-guided approach to reaching 150m DNF, I explored how others train through a poll. This poll will help to understand why do some work with a coach while others prefer self-training? What’s the ideal approach at different performance levels?