Week 23 | Summary 0️⃣5️⃣:5️⃣8️⃣ STA ⬜✌️🎉
This week, I hit 5:58 STA (white card) in competition and focused on DNF training (submax and stop-go dives) to improve oxygen tolerance. Adapting to a 50m pool was challenging. Monitoring sleep & HRV has boosted recovery. Shifting focus to training for long-term growth!
This week started with a competition, where I chose to perform a static breath-hold (STA). My goal was not only to confirm my current level but also to test myself under additional stress factors.
Strong Static Breath-Hold Performance
Despite having slept less than usual, I felt well-rested, thanks to a few days of lighter training that allowed my nervous system to recover.
Unlike a structured competition preparation, I approached my attempt as I would in regular training. I entered the water four minutes before Official Top (OT), relaxed, and focused on my breathing.
- Around the 4th minute, I felt slight discomfort but no contractions yet.
- I stretched my respiratory muscles, stand on the bottom of the pool, and stayed as relaxed as possible.
- In the 5th minute, I removed my nose clip, opened my eyes, grabbed the pool edge, and took a moment to stretch and relax again.
Hearing the countdown from my buddy, I finished my static with a strong 0️⃣5️⃣:5️⃣8️⃣ ✌️🎉 and received ⬜ white card! This was a much-needed achievement for me, as previous competitions hadn’t gone as well as I had hoped.
Training Highlights: Dynamic No Fins & Foundation Training
Later in the week, I focused on submaximal DNF dives, reaching 107m multiple times. My focus was on volume training and oxygen tolerance using the STOP-GO drill—a method that enhances low O2 tolerance.
I also incorporated other training methods to build both aerobic and anaerobic capacity:
- Strength training at the gym to develop muscular endurance and efficiency.
- Swimming pool sessions to refine technique and improve overall water adaptation.
Adapting to a New Pool: Unexpected Challenges
For the first time in six months, I trained in a 50m pool, which was a surprisingly difficult transition. The change in swimming pattern, tile layout, and overall environment distracted me more than expected. In future competitions or training sessions at new locations, I’ll make sure to do a few warm-up swims to adapt before focusing on performance.
