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DNF Puzzles | Mastering efficient glide

DNF Puzzles | Mastering efficient glide

A smooth DNF glide is key to freediving efficiency: fewer strokes, more relaxation, and lower oxygen use. I break down glide phases—turns, kicks, strokes—and share tips to improve: body position, flexibility, and hydrodynamics.

Week 16 | Summary 🟥 + 0️⃣6️⃣:0️⃣0️⃣ STA ✌️🎉

Week 16 | Summary 🟥 + 0️⃣6️⃣:0️⃣0️⃣ STA ✌️🎉

This week in freediving: Reached a PB of 6:00 STA 🎉, improved DNF efficiency (1.5 moves/25m), and learned a vital lesson after a failed 123m dive. Key takeaway? Relaxation is key, and it’s better to surface early than push through a flawed dive.

Week 15 | Summary 1️⃣1️⃣7️⃣m DNF✌️🎉

Week 15 | Summary 1️⃣1️⃣7️⃣m DNF✌️🎉

This week, I embraced calm and mindfulness in freediving, focusing on joy over performance. A slower pace, conscious actions, and intentional routines led to a surprising PB of 117m. The key? Relaxation, presence, and trust in the process. Sometimes, slowing down accelerates growth.

DNF Puzzles | Mental training

DNF Puzzles | Mental training

After two years of refining my DNF freediving technique, I understood the critical role of mental training. Shifting my focus from rigid goals to mindful relaxation transformed my dives, enhancing both performance and enjoyment. Explore my journey and practical strategies here!

Week 14 | Summary 1️⃣1️⃣4️⃣m DNF✌️🎉

Week 14 | Summary 1️⃣1️⃣4️⃣m DNF✌️🎉

This week’s freediving training taught me the power of relaxation and mindset. By improving sleep, nutrition, and rest intervals, I hit 114m DNF and extended dive times. Slowing down and focusing on the moment made a huge difference. Excited to keep experimenting!

What’s Coming Next on the Blog

What’s Coming Next on the Blog

Coming soon: insights into DNF techniques like perfect glide, efficient arm strokes, wall turns, low oxygen tolerance, cross-training, and stretching tips—plus lessons learned and personal milestones. Stay tuned for authentic freediving insights!

Week 13 | Summary ✌️

Week 13 | Summary ✌️

This week, I made strides in technique and nutrition. A Fixed Top Time session with legs-only dynamics highlighted the progress in my leg kick strength. Beetroot juice didn’t show immediate effects but improved my submaximal test. I’m excited to refine my diet for better endurance.

Week 12 | Summary 🟥

Week 12 | Summary 🟥

This week reminded me that freediving progression is more than just mastering leg kicks. It’s about balance—relaxation, timing, arm strokes, and synchronization.

Pool Training | Fixed Top Time dynamics

Pool Training | Fixed Top Time dynamics

This workout, inspired by Umberto Pelizzari's book, focuses on "Top Time" to balance dive effort and recovery. The session builds physical and mental endurance through repeated dynamic dives with controlled recovery times. Adjust the Top Time to suit your fitness level and track progress.

Week 12 | static breath hold 5:45 - pleasant but failed

Week 12 | static breath hold 5:45 - pleasant but failed

Today’s training was about simplicity and presence, not performance. No distractions, just a calm, mindful static breath-hold. The gentle rhythm of the water and the absence of pressure created a peaceful experience. Sometimes, it's not about pushing limits, but finding peace within.

Week 11 | Summary ✌️

Week 11 | Summary ✌️

This week, I focused on relaxation with STOP-GO training and long statics. The calming effect of lying still for two minutes before a 50m DNF swim left me feeling refreshed and connected to the water. Simple, mindful training reminds me of the power of slowing down.

Pool training | Stop-Go with increasing dynamics distances

Pool training | Stop-Go with increasing dynamics distances

This freediving workout involves fixed static breath-holds paired with progressively longer dynamic swims, challenging both physical endurance and mental resilience. It improves oxygen efficiency, builds mental toughness, and simulates the continuous effort of DNF dives.