Week 37-38 | Summary - 1️⃣3️⃣1️⃣ DNF 🎉 + 0️⃣6️⃣:0️⃣9️⃣ STA 🎉

Overcoming Setbacks and Reaching New Milestones

The last two weeks have been a powerful journey of motivation, focus, and progress in my freediving training. After experiencing some personal setbacks and disappointing results in recent competitions—including two blackouts—I was initially disheatrtened. But rather than letting those moments define me, I returned to my core mindset: just like in a dive, I don’t dwell on the failures—I swim farther.

Instead of getting stuck in frustration, I shifted my focus back to consistent training and following my plan. I started to fine-tune the power in my movements, especially my push-offs and arm strokes. I aimed for softer, more frequent strokes with less emphasis on gliding. This shift (softer moves) helped me stay more relaxed in the water, which I believe contributed to the noticeable improvements in my performance.

Dynamic no fins PB

A significant breakthrough came during a dive where I managed a turn at 100 meters DNF and, with deep focus, reached 1️⃣3️⃣1️⃣m DNF 🎉 ✌️ —my new personal best. Just weeks ago, I was struggling to pass 113 meters, so this milestone felt incredibly rewarding. What made it more surprising was that I wasn’t particularly well-rested that day, and I had low expectations going in. It reminded me how much performance can improve when stress is low and I’m in tune with my body. After the dive I realised that it was achieved without packing, so this was ever more exciting to me. 

A week later, I completed another strong dive at 125 meters DNF and surfaced feeling fresh and in control (also without packing). That level of post-dive clarity was a major win, as finishing with full consciousness has been one of my key goals.

Static breath hold PB

Another highlight was a static breath-hold session where I decided to remove my facial gear—no nose clip or goggles—and just focus on relaxation. It was a peaceful experience with soft contractions starting around the four-minute mark, and it led to a new personal best: 0️⃣6️⃣:0️⃣9️⃣ STA 🎉.

Training structure 

In terms of training structure, I also made a few changes. I’ve started incorporating more 75-meter dives instead of 50-meter ones. At this distance, I can better activate my mammalian dive reflex and tune into my body’s responses, especially by monitoring contractions with a hand on my abdomen. This gives me better feedback and a deeper connection with the physiological side of the dive. I thought I don’t have contractions at all, but recently I realised they are very soft, and start around 70m. By putting my hand, I can better monitor them and observe other sensations.

Moving forward, I’ll continue this approach, stay consistent, and focus on progress—not perfection. I’m excited to see how far I can go in the coming weeks.

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Trainings summary

These are my trainings - a blend of structured routines and personal adaptations. If you’re curious about the specifics of each drill type and want tips on how to incorporate them into your own practice, stay tuned for my upcoming posts. There’s much more to share!