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 🟥
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
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
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 ✌️
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
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.
Week 10 | Summary 🟥
This week was a humbling reminder that progress in freediving isn’t always linear. Despite feeling strong, I failed to complete a familiar distance, which led to an important realization: my CO2 tolerance is high, but my O2 efficiency may need work. Time to refine my technique and energy use!
Week 9 | Summary
This week, I experimented with different leg-kicking techniques in DNF training. While faster kicks and stronger strokes increased speed, they drained energy and made me less comfortable. A new rhythm with one arm stroke and two kicks felt smooth, but the 25m pool limited its potential.
DNF puzzles | Leg kicks in DNF
Leg kicks are vital for efficient Dynamic No Fins (DNF) freediving. They conserve energy, reduce drag, and maintain rhythm. Focus on a smooth, powerful kick with relaxed knees, pointed toes, and aligned ankles. Study pro techniques, record yourself, and refine your form for smoother dives.
Week 7-8 | Summary ✌️
The past two weeks, I’ve focused on modifying my training with varied distances, speeds, and breathing intervals. I added 75m swims, explored power vs. glide focus, and made 100m swims a regular goal. Improved CO₂ tolerance and consistent progress are keeping me motivated.
