How to train DYN for beginner Freedivers

In one of the last post, we discussed how you can train static (in case if you missed it, read here). And what about dynamic?

If for static you can do dry static apnea, then for dynamic you obviously need a pool.

Normally you can learn DYN on any PADI Freediving courses, but if you haven’t done any dynamic on your course, might be this video can help.

DYN Freediving training
DYN Freediving training

When you do static apnea – it is complete relaxation. The same principle can be applied for DYN – relaxation is the key. But in dynamic obviously you couldn’t relax all your muscles (since you need to move forward), but you should relax all the muscles not involved in this movement (neck, shoulders, etc). And even muscles which involved in the movement should be relaxed at the moment when you finish the kick (gliding phase).

Hopefully, it doesn’t sound too complicated.

How often do you need to train DYN? I think 2-3 times per week is enough for beginner Freediver. How intense? Not intense at all! Progress will come naturally.

There are few things about your technique, you want to be focused on. Choose one of them for a session and work only on it (let’s say be focused on your shoulders relaxation

Freediving technique
Freediving technique

the whole session).

How do you know your mistakes? Ask your buddy to film you (GoPro does the excellent job)!

  • Head position (should be neutral)
  • Relaxation in the shoulder area (quite often too tense)
  • Buoyancy (the first thing which you have to fix!)
  • Kicking both directions
  • Start kicking from your hips
  • Not bending knees too much

And here a couple of examples of DYN training

  1. Main training – do short laps with 100% concentration on technique (mentioned above) and relaxation. If you current MAX less than 50-70 meters, do ONLY this training. Approximate distance 40-50% from your MAX. Amount of repetitions 5-10
  2. Easy classic CO2 training. Let’s say 25 meters with 30-60 seconds rest. 10 repetitions. A bit harder than the previous exercise.
  3. Over-under. Swim short distance (less than 40-50% MAX) underwater and without rest, swim same distance on the surface. Repeat 5-10 times. Can make it a bit harder if decrease surface distance.

Sorry to repeat one more time – focus on the technique and relaxation.

Do it for a month and then can try to increase your PB by 5-10 meters.

All the training should be done ONLY with another Freediver!!