Week 20 | Summary ✌️

Last week was all about recovery, light training, and preparing for a small competition. I began with some easy depth sessions, including hangs and a few 40m dives, which helped set the tone for the week. These sessions focused on relaxation and building confidence without overloading my body and nervous system.

I also used this time to improve my sleep and work on a key puzzle in my DNF performance: flexibility. Stretching has become a new addition to my daily morning and training routine, and I’m already noticing its benefits in my dives.

To ensure proper regeneration for the competition at the end of the week, I gave my legs and arms plenty of rest. This strategy paid off. During the competition, I performed two dives:

A 15m depth FIM dive with a long hang near the surface

This dive was incredibly relaxing and enjoyable. Going down to 15m and ascending back to 2m was very easy and I did it very relaxed. The challenge came after reaching 2m, where I had to continue static breath hold. My mind urged me to stop. I pulled my nose clip after 2:40 and that gave me an extra 30–40 seconds of relax. With proper relaxation and stretched respiratory muscles, I managed to hold on and achieve a satisfying result of 3:26.

A 105m DNF dive without a wetsuit

This dive was my second start of the day and a significant challenge. Competing without a wetsuit introduced several variables I wasn’t fully accustomed to:

• Reduced glide: The absence of a wetsuit shortened my glide and required more arm strokes and leg kicks.
• Different rhythm and equipment: I had to adjust my neck weight and adapt my movement pattern shortly before the dive.
• Finding relaxation: Relaxation was harder to achieve without the comfort of a wetsuit, but I focused on adjusting my mindset to stay calm.

Despite these challenges, I achieved a white card ⬜️✌️and a distance of 105m—results I’m very proud of.

This dive highlighted the importance of versatility in training. I now plan to incorporate DNF dives without a wetsuit into my regular practice to get comfortable with these adjustments.

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!