Week 69-78 | Summary - Technique Focused Cycle + CNF PB 44m 👌🎉
After weeks focused on technique rather than distance, I faced doubt before a CNF start I didn’t feel ready for. I chose to trust the process, dive within my limits, and prioritize safety. The result: a calm dive, a clean surface protocol, and a new personal best — 44 m CNF with a white card.
The past ten weeks have been both amazing and challenging for me.
After a strong finish to the previous training cycle, I took three weeks to rest and recover before starting the next phase. When I returned to training, my main focus shifted toward refining technique. At the same time, another factor made this period more demanding.
On one hand, I deliberately slowed down my Dynamic No Fins (DNF) training to prioritize technical work and aim to truly peak in about two months. On the other hand, I had already planned to compete in depth at the AIDA minicomp in February, which left limited time to properly prepare — especially for Constant No Fins (CNF), the discipline that has always challenged me the most.
Shortly before the start, I felt fear creeping in — fear of new sensations and of not being fully prepared. There were also many distractions around me. In training, I had done 37 m CNF with some effort. A year ago, I reached 42 m, so logically 44 m shouldn’t be a big deal. I’ve also completed much longer Dynamic No Fins dives. And yet, I didn’t feel ready.
When my start finally came, I managed to calm myself enough to begin cleanly and move into freefall within just a few strokes. At 30 meters I felt good — relaxed and confident enough to continue. With my eyes closed, I listened carefully to my internal state. The alarm reminded me to check in: continue, or turn early?
I chose to continue.
When I grabbed the tag at 44 meters, I knew it was only the beginning of the most challenging part of the dive.
On the way up, my instinct was to get out quickly. I rushed a little — the technique was still good, but the relaxation wasn’t perfect. Still, I surfaced feeling surprisingly fresh. The dive ended with a clean surface protocol and a new personal best - 4️⃣4️⃣ CNF 👌🎉
Most importantly, it ended with a white card. Avoiding blackouts is my highest priority.
Interestingly, the hardest part of this competition happened before I even entered the water. I had to accept that I might miss my goal. I had to mentally prepare myself to turn early if needed — to choose safety over ambition and stay aligned with my overall rule: no blackouts.
Once I truly accepted that I might not reach the announced depth, and that exiting cleanly would be the real success, everything became easier. My nervous system finally relaxed.
I followed my normal daily routine and didn’t overthink the start. I grabbed a cup of coffee, ate a good lunch, and five hours later I made the dive.
That was a huge relief.
In the end, this dive wasn’t only about reaching 44 meters. It was about trust, acceptance, and choosing control over ego.
Seven weeks of trainings focused on the technique
From the training perspective, these weeks were mainly about technique. I focused on arm strokes, leg kicks, and push-offs from the wall. I completed two sessions per week, full of 50 m DNF laps and added several static sessions as well.
This period after the winter holidays and some rest felt particularly interesting. The focus was on relatively short, but demanding distances, as well as surface swimming and improving my feel of the water.
With that in mind, I started shaping the plan for the coming months, aiming to reach top performance in May.
What's comming next
In March, I want to spend most of the time swimming without a wetsuit, building up to 100 m DNF. During the second half of April, I plan to put the wetsuit back on and start working on the longer distances again — approaching or even exceeding 125 m.
The path to peak performance is rarely straight. Sometimes the most important progress comes from slowing down, listening carefully, and trusting the process.
This is also something that I will need to reevaluate - are my dives to fast? Should I slow them down a bit?
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!
Week 69-71
🏖️
Week 72
Training 1 (depth session)
- 30m CNF; 08:00 REST
- 32m CNF; 08:00 REST
- 32m CNF; 08:00 REST
- 38 m CNF; 08:00 REST
Training 2
- 20 × 50 m DNF (total apnea time 00:55); REST 01:00; no wetsuit, focus on the technique
Week 73
Training 1
- 8 × STA (hold 03:15 → 05:15); 01:30 REST; O₂ table
Training 2
- 15 × 50 m DNF (total apnea time 00:55); REST 01:00; no wetsuit, focus on the technique
Week 74
Training 1 (depth session with some fun dives)
- 44 m FIM; REST 08:00
- 44 m FIM; REST 08:00
- 44 m FIM; REST 08:00
Training 2
- 15 × 50 m DNF (total apnea time 00:55); REST 01:00; no wetsuit, focus on the technique
Training 3
- 12 × 50 m DNF (total apnea time 00:55); REST 01:00; no wetsuit, focus on the technique
