WEEK 1-4

WEEK 1

Plan for a week – 3 pool sessions (twice DYNb, once STA), 2 gym sessions (bodyweight exercises), 3-morning sessions (breathing/stretching/equalization practice)

Day 1. Morning session – breathing practice (15 minutes) + pool training – STA (1 hr)

Morning session (1) – 5 minutes relaxation breathing, 5 minutes diaphragm breathing (lying on the floor, legs bent) (video coming soon), 5 minutes diaphragm stretching (video)

STA (1) – “No contraction” table 5 times (video), relaxation breathing in between 2 minutes or more. A stopwatch can be used by a safety buddy to check at what time contractions start.

After finishing STA, swimming with a pool buoy – arm stroke only (video)

Day2. Gym/home workout (upper body) + full-body stretching

Gym (1) SET 1. Chest, shoulders, upper back, abdominal. Total time:  15 minutes or less

Full body stretching/mobility routine (stretching video is coming). Total time: at least 30 minutes

Day 3. Morning session – equalization practice (15 minutes) + DYNb (1 hr)

Morning session (2) – neck stretching, glottis control exercises, Frenzel t-position equalization (video)

DYN (1) – 25 meters, up to 10 times, 2 minutes rest in between. No contraction. Focus on buoyancy, adjust the weight if needed (video).

Finish with 10 minutes fins swimming, alternating left and right side, medium speed, focus on correct kicking

Day 4. Gym/home workout (lower body) + full-body stretching

Gym (2) SET 2. Legs, lower back, abdominal. Total time: 30 minutes or less

Video is coming soon

Full body stretching/mobility routine (stretching video is coming). Total time: at least 30 minutes

Day 5. Morning session – breathing practice (15 minutes) + DYNb (1 hr)

Morning session (3) – 5 minutes relaxation breathing, 5 minutes 3 sections breathing (video), 5 minutes diaphragm stretching

DYN (2) – 25 meters, up to 10 times, 1.45 minutes rest in between. No contraction. Focus on head position (chin in neutral position) and buoyancy. Finish with 10 minutes fins swimming, on the back, arms along the body, medium speed, focus on correct kicking

Day 6-7 REST

WEEK 2

Plan for a week – 3 pool sessions (twice DYNb, once STA), 2 gym sessions (bodyweight exercises), 3 morning sessions (breathing technique/stretching/equalization practice)

Day 1. Morning session – breathing practice (15 minutes) + pool training – STA (1 hr)

Morning session (4) – 5 minutes relaxation breathing, 5 minutes diaphragm breathing (lying on the floor, legs bent) (video coming soon), 5 minutes diaphragm stretching

STA (2) – no contraction table 5-7 times, relaxation breathing in between 2 minutes or more. A Stopwatch can be used by a safety buddy to check at what time contractions start.

After finishing STA, swimming 10 minutes, breaststroke kick with a kickboard or arms in a streamlined position

Day2. Gym/home workout (upper body) + full body stretching

Gym (3) SET 1 (same as WEEK 1). Total time:  30 minutes or less

Full body stretching/mobility routine (stretching video is coming). Total time: at least 30 minutes

Day 3. Morning session – equalization practice (15 minutes) + DYNb (1 hr)

Morning session (5) – neck stretching, glottis control exercises, Frenzel k-position equalization

DYN (3) – 25 meters, up to 10 times, 1.30 minutes rest. No contraction. Focus on head position (chin in neutral position) and shoulders’ relaxation. Finish with 10 minutes drills on underwater turnings

Day 4. Gym/home workout (lower body) + full body stretching

Gym (4) SET 2. Legs, lower back, abdominal. Total time: 30 minutes or less

Video is coming soon

Full body stretching/mobility routine (stretching video is coming). Total time: at least 30 minutes

Day 5. Morning session – breathing practice (15 minutes) + DYNb (1 hr)

Morning session (6) – 5 minutes relaxation breathing, 5 minutes 3 sections breathing, 5 minutes diaphragm stretching

DYN (4) – 30 meters, up to 5 times, 3 minutes rest in between. Focus on head position and shoulders’ relaxation. Finish with 10 minutes swimming face down (breathing through snorkel), arms in a streamlining position. Control neck and shoulder relaxation and kicking technique. Medium speed

Day 6-7 REST

Freediving training plan. WEEK 3

Plan for a week – 3 pool sessions (twice DYNb, once STA), 2 gym sessions (bodyweight exercises), 3 morning sessions (breathing/equalization practice)

Day 1. Morning session – breathing practice (15 minutes) + pool training – STA (1 hr)

Morning session (7) – 5 minutes relaxation breathing, 5 minutes diaphragm breathing (lying on the floor, legs bent) (video is coming soon), 5 minutes diaphragm stretching.

STA (3) – Warm-up 2*60 seconds breath-hold (or less, stop before contractions start). Main training – 3*90 seconds breath-hold (or less, no more than 20-30 seconds after the first contraction), 3 minutes relaxation breathing in between. Finish with swimming 10 minutes, breaststroke on the surface (full arms stroke and kick, glide in between). Speed – slow, long glides

Day2. Gym/home workout (upper body) + full-body stretching

Gym (5) SET 1 (same as WEEK 1). Total time:  30 minutes or less

Full body stretching routine (stretching video is coming). Total time: at least 30 minutes

Day 3. Morning session – equalization practice (15 minutes) + DYNb (1 hr)

Morning session (8) – neck stretching, glottis control exercises, Frenzel t-position equalization

DYN (5) – 25 meters, up to 12 times, 1.15 minutes rest in between. Focus on kicking technique in general and on ankle position in particular. Finish with 10*30 seconds of vertical kicking

Day 4. Gym/home workout (lower body) + full-body stretching

Gym (6) SET 2. Legs, lower back, abdominal. Total time: 30 minutes or less

Full body stretching/mobility routine (stretching video is coming). Total time: at least 30 minutes

Day 5. Morning session – breathing technique (15 minutes) + DYNb (1 hr)

Morning session (9) – 5 minutes relaxation breathing, 5 minutes 3 sections breathing, 5 minutes diaphragm stretching

DYN (6) – 25 meters, up to 12 times, 1-minute rest in between. Working on gliding – 2-3 kicks and glide until a complete stop. Adjust the buoyancy if need it. Focus on head position and shoulders relaxation. Finish with 25*5 times fins sprints (on the surface) on the back

Day 6-7 REST

WEEK 4

Plan for a week – 3 pool sessions (twice DYNb, once STA), 2 gym sessions (bodyweight exercises), 3 morning sessions (breathing technique/stretching/equalization practice)

Day 1. Morning session – breathing practice (15 minutes) + pool training – STA (1 hr)

Morning session (10) – 5 minutes relaxation breathing, 5 minutes diaphragm stretching, 5 minutes diaphragm breathing (lying on the floor, legs bent).

STA (4) – “No contractions” table 5-7 times, relaxation breathing at least 2 minutes in between. One long breath-hold (not more than 30-45 seconds after the first contraction). Finish with swimming 10 minutes, arm stroke with a pull buoy or small fins

Day2. Gym/home workout (upper body) + full-body stretching

Gym (7) SET 1 (same as WEEK 1). Total time:  30 minutes or less

Full body stretching routine (stretching video is coming soon). Total time: at least 30 minutes

Day 3. Morning session – equalization practice (15 minutes) + DYNb (1 hr)

Morning session (11) – neck stretching, glottis control exercises, Frenzel t-position equalization

DYN (7) – 30 meters up to 5 times, 2 minutes rest in between. Focus on head position and shoulders’ relaxation. Finish with 10 minutes fins swimming face down (breathing through snorkel), arms in a streamlining position. Alternating speed from medium to fast.

Day 4. Gym/home workout (lower body) + full-body stretching

Gym (8) SET 2. Legs, lower back, abdominal. Total time: 30 minutes or less

Full body stretching routine (stretching video is coming). Total time: at least 30 minutes

Day 5. Morning session – breathing practice (15 minutes) + DYNb (1 hr)

Morning session (12) – 5 minutes relaxation breathing, 5 minutes 3 sections breathing, 5 minutes diaphragm stretching

DYN (8) – Warm-up 2*25 meters, 1-minute rest in between. 3-minute rest, 40 meters. Continue with 50 meters over – 25 under for 10 minutes (video). Finish with drilling underwater turning.

Day 6-7 REST

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