increasing bottom time

[Kaalvoet]

Hi spearos

I want to increase my bottom time by means of pool training. Does anyone have any pool training programs they would like to share or perhaps some links to websites where i can get any?

All info much appreciated!

 

[roryf]

Hi Kaalvoet,

I did some training with Fernando from Centurion Freedivers a few years ago and this is the training he gave us.I sure he wouldn't mind it going on here.When I did train I got better bottom time but work just takes up all the time now.

[align=JUSTIFY][font="Arial Black, sans-serif"]Centurion Freedivers:[/font][/align] [font="Arial, sans-serif"]TO BE DONE IN A STANDARD 25m POOL[/font]
[font="Arial, sans-serif"]USE OF FINS, MASK & SNORKEL IS REQUIRED FOR ALL TABLES[/font]
[font="Arial, sans-serif"]NO BREAKS TO BE TAKEN BETWEEN EACH LENGTH OF A TABLE[/font]

[font="Arial, sans-serif"]TABLE 1[/font]

[font="Arial, sans-serif"]FIRST LENGTH LEGS ONLY – SPRINT ON SURFACE, ARMS OUT FRONT[/font]
[font="Arial, sans-serif"]RETURN LENGTH ARMS AND LEGS (FREESTYLE)[/font]
[font="Arial, sans-serif"]NEXT LENGTH LEGS ONLY ON THE SURFACE[/font]
[font="Arial, sans-serif"]RETURN ARMS AND LEGS[/font]
[font="Arial, sans-serif"]NEXT LENGTH UNDERWATER – LEGS ONLY AT MEDIUM PACE[/font]
[font="Arial, sans-serif"]RETURN LENGTH IN FREESTYLE TO RECOVER[/font]


[font="Arial, sans-serif"]TABLE 2[/font]

[font="Arial, sans-serif"] FIRST LENGTH DUCK DIVES[/font]
[font="Arial, sans-serif"] RETURN LEGS ONLY ON SURFACE[/font]
[font="Arial, sans-serif"] NEXT LENGTH DUCK DIVES[/font]
[font="Arial, sans-serif"] RETURN ARMS AND LEGS[/font]
[font="Arial, sans-serif"] NEXT LENGTH UNDERWATER – LEGS ONLY AT SPRINT PACE[/font]
[font="Arial, sans-serif"] RETURN LENGTH IN FREESTYLE TO RECOVER[/font]


[font="Arial, sans-serif"]TABLE 3 [/font][font="Arial, sans-serif"]– TO BE SWUM IN A FIGURE 8 (UNDERS & OVERS) AT MEDIUM PACE[/font]

[font="Arial, sans-serif"] FIRST LENGTH - HALF WAY LEGS ONLY ON SURFACE THEN[/font]
[font="Arial, sans-serif"]UNDERWATER TO END[/font]


[font="Arial, sans-serif"]RETURN ARMS AND LEGS TO HALF WAY THEN [/font]
[font="Arial, sans-serif"] UNDERWATER TO END[/font]


[font="Arial, sans-serif"]NEXT LENGTH LEGS ONLY ON SURFACE TO HALFWAY THEN [/font]
[font="Arial, sans-serif"] UNDERWATER TO END[/font]


[font="Arial, sans-serif"]RETURN ARMS AND LEGS TO HALFWAY THEN [/font]
[font="Arial, sans-serif"] UNDERWATER TO END[/font]


[font="Arial, sans-serif"]AFTER COMPLETING TABLE 3, START AGAIN WITH TABLE 1 AND [/font]
[font="Arial, sans-serif"]REPEAT THE ENTIRE CYCLE 3 TIMES OVER[/font]


[font="Arial, sans-serif"]THEN…….ROLL OVER AND DIE![/font]


[font="Arial, sans-serif"]TOTAL LENGTH: 16 LENGTHS PER CYCLE AT 400M PER CYCLE[/font]
[font="Arial, sans-serif"] 3 CYCLES IS 48 LENGTHS AT 1.2KM PER ROUTINE.[/font]

 

[Kaalvoet]

Thanks roryf!!!

Will give this a go and see what results I get

 

[jensent]

Whatever you do, please don't train on your own in a pool. Far too many divers have died in pools.

 

[roryf]

Yes,Jensent is right.It is too easy to samba or even blackout,always dive practice with at least another person WATCHING you.

 

[Mariusvj]

The guys are right dont train alone.
Anaerobic training to increase your red blood count, or you could do it the Lance Armstrong way with EPO.
Underwater hockey helps, Boland has some clubs.

 

[Nat Piet]

What do you mean by a length of duck dives?