Pool training | Stop-Go with increasing dynamics distances
Freediving training often requires us to step outside our comfort zone and challenge ourselves in new ways. One of my favorite—and most demanding—workout types involves starting with a fixed static breath-hold time and progressively increasing the distance I swim in each repetition. This drill has taught me a lot about managing oxygen consumption and staying mentally focused, even when the discomfort rises.
The structure of this drill is straightforward:
- Static Hold: Begin with a fixed breath-hold time while stationary in the water.
- Dynamic Swim: Swim a progressively increasing distance with each repetition.
Since I train in a 25m swimming pool, it’s easy to divide the distances by pool lengths. For example, I might increase the swim by 25m increments (one length at a time) or use a set number of strokes to determine the end point.
The simplicity of the structure is deceptive because the challenge grows exponentially as the distance increases, testing both physical endurance and mental resilience.
Why It’s Demanding
From my experience, this drill is significantly more challenging than the Stop-Go Drill with Increasing Static Time, where you alternate between static holds and swimming but increase the static duration instead of the swimming distance. In the Stop-Go drill, the moments spent lying still in the water during static holds are not just manageable—they’re downright comfortable and joyful.
By comparison, increasing the dynamics distance after each repetition consumes oxygen at a much faster rate. The combination of exertion from the swim and the psychological pressure of longer distances makes this workout far more demanding. Even after I’ve completed longer dynamics in other drills, I often find myself running out of oxygen earlier than planned when doing this type of progression.
Why It’s Worth It
Though challenging, this workout offers immense benefits for DNF training:
- Increased Oxygen Efficiency: By pushing your body to swim longer distances under fixed static times, you train yourself to use oxygen more efficiently.
- Mental Resilience: Each longer swim requires greater focus and determination, helping you build the mental toughness needed for extended dives.
- Realistic Simulation: Unlike the Stop-Go drill, where the rests can feel leisurely, this drill mimics the continuous effort and strain of actual DNF performance.
It’s a workout that pushes you to understand your limits—and then extend them.
Tips for Success
- Start Small: Begin with manageable increments, such as increasing by 5m or 10m instead of full 25m lengths, and work your way up.
- Maintain Good Technique: As the distance increases, your body will naturally want to rush or sacrifice efficiency. Focus on smooth, controlled strokes and streamlined movements to conserve oxygen.
- Listen to Your Body: While pushing limits is important, always stay within your safe zones. If you consistently end earlier than planned, adjust your static times or swimming increments to find the right balance.
- Track Your Progress: Keep notes on the distances and repetitions you complete. Over time, you’ll see improvements that motivate you to keep going.
Here is my example training:
| Serie | Static breathold | Dynamic | Total apnea time | Rest |
|---|---|---|---|---|
| 1 | 0:30 | 50.0m | 1:20 | 5:00 |
| 2 | 0:30 | 62.5m | 1:32 | 5:00 |
| 3 | 0:30 | 75.0m | 1:45 | 5:00 |
| 4 | 0:30 | 80.0m | 1:50 | 5:00 |
| 5 | 0:30 | 85.0m | 1:55 | 5:00 |
Total workout duration: 35 min
If you want to execute this type of workout I recommend using support of the mobile application to control times.
STOP-GO drill example
Final Thoughts
This type of workout is not for the faint of heart—it’s tough, demanding, and sometimes frustrating when you don’t hit your targets. But it’s also incredibly rewarding. By regularly challenging myself with increasing dynamics distances, I’ve gained a deeper understanding of my capabilities and where I can improve.
If you’re looking for a way to push yourself beyond the comfort zone, I highly recommend giving this drill a try. You might not hit your planned distances every time, but the effort you put in will undoubtedly make you a stronger and more resilient freediver.
If you enjoy my blog and find the content helpful, consider supporting me with a one-time tip
Member discussion