Pool Training

Thanks for the info Oto.

Where do the neck weights figure in all this?

:thumbsup2: Thanks.
On your 25m hold X sec., how many lengths are you doing with how long of a hold. I ask because you said your PB is 110 meter without stops. Seems like it should be more, no? Is this why you think you're psyching yourself out??

Quote from oto

neck wt is very handy to keep a horizontal posture and not have to fight buoyancy, for me 2lbs on neck, 2 lbs on waist keeps me balanced about 3-4' under, makes the swim more relaxed

on the swim/hold/swim, my max is 3:10, which means I swim 25m (30secs), hold for about 2 mins, swim back 25m, total of 3 mins

I think the wall around 100m is mental, however, it does take almost 2 mins to swim 100m, that's constant workload, as opposed to above where 1min is working, 2 mins is static. It will take about 2:45 constant work load to reach 150m

Great workout:thumbsup2: I do something close to that, but make sure you have a spotter, I have lost a few friends that trained alone.
Don Paul

Thanks for the workout! I am looking forward to giving it a try. Definately, don't try this without a spotter. You can and probably will crush your PB static before someone fishes you out.

Quote from griswold

Thanks for the workout! I am looking forward to giving it a try. Definately, don't try this without a spotter. You can and probably will crush your PB static before someone fishes you out.

Like Don & Gris said, the spotter is crucial. I know a couple cases of people dying while pool training. It can happen so quickly...

if you were to blackout with spotter there what's best for the spotter to do? get you out, start talking to you and blow on your eyes?

Protect the airway is most important, remove mask, blow, tap, and talk. Do this all gently so they don't freak out or worse when they come to.

Oto,

Thanks again for the workout.

Started it this week with great results.

PB swim-hold-swim is now 2:20 - no doubt I can greatly increase this - still very easy. Just need to recalibrate my internal clock which is telling me that it's time to go.

PB dynamic is 100m - need lots of work on my turns.

Can't wait to see the progress both in the pool and in the gulf.

i wish i had some near pool in my town. theres only one pool and they dont even open it to the public.

Did 3:10 today on swim 25 - hold - swim 25.

I love this drill because it comes so close to simulating an actual dive.

swim 75 or 90 feet (depending on which side of the pool I'm in)
hold for 2 minutes
swim back
total time 3 minutes

Can't wait to see how it translates for me in the ocean. Of course there's no clearing needed in the pool, but you have to kick the whole way.

Anyone know of a public pool on the south side of puerto rico?? If any local know please let me know..

Quote from oto

I posted about this a while ago and want to share some of my training I've started doing again. I did this last year and my diving really improved. The fact is after I started a new job late last year and with the kids growing up, I kind of stopped training and diving for a while. You must have a buddy though!

I think it's helpful, especially when diving frequency is low. I've never found anything more helpful for diving (other than the diving itself) than dynamic pool training. Tables never did anything for me, however, pool training improved my diving 50%. Examples last year when I was training and diving often, dive times went from 1:10-1:15 avg to 1:45, with many dives between 2-2:30, comfortably diving 80'+

Here is the workout routine, based on some recommended exercises by Pelizzari, and info from Deeperblue members (Mullins)

Start up by relaxing in the water for 3-5 minutes.

try a long swim (not a max), for me now this is between 75-100m

recover 2 mins, do a 75m x2

Recover 2-3 mins, do a 25m, hold (x secs), 25m back x3 or 4 times

this one will really help your reflex kick in strongly. you can hold as long as you can, start with 15-20 secs, work from there. It takes about 30 secs to slowly swim 25m, so your total swim times will be from 1:20 or so up. My PB in this is now 3:10, hoping to hit 4 mins

After you these holds, try a max swim. My PB is approx 110m, I really freak out after the 100m touch, I think it's mental. It takes about 1:50 to do 100m. My partner and I have a goal of 150m by the end of the year

then try some 50m or 75m swims with shorter recovery, say 1-1:30 mins x6-8 times

then do some 25 or 50m sprints with 1 min recovery x6 -8 times

that's it!

be safe

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Next time you train ( make sure you have a buddy) start with a NO Warm-up maximum effort. Just breathe- up and go. The dive reflex kicks in faster and stronger. Dave does no warm-up in all his pool competitions and so do most of the other good divers. The warm- up just reduces the length of your swim. Let me know how you do. We do no warm-ups in depth, as well.

Very similiar to what Martin Stepanek taught us in the winter training sessions, swim under water for 25m to other side of pool...hold 25 seconds...then swim back to other side under water, repeat 4 times and it gets longer each session, said to replicate diving down, then going into sink faze (holding breath stage) then ascending.