Pre-comps statics

Based on suggestions from Alex and Alain to build up to the upcoming comp. The timing should be modified to the diver's target time and how they feel on the day. Adjust at will. Optional warm-up 30s hold, switch 1min hold, switch Plan A - max it out The timing is for...
3-breaths dynamics

3-breaths dynamics

Designed by Ash and tried on 8 May 2023. Warm-up 2 x 150m over and under (swim underwater one way, on the surface the other way) Intermediate DYN 25m DYN, 3 breaths recovery, 25m DYN x 4 times 25m DYN, 1 breath recovery, 25m DYN x 2 times 50m x 2 times 25m slow x 4...
1/2 PB Statics

1/2 PB Statics

Choose either CO2 or O2 table below followed by Wonka Table. Designed by Nate and tried on 1 May 2023. CO2 table Hold 1/2 of your PB or 1:30min, whichever is greater. Repeat the same hold duration with these recovery times: 60s 45s 30s 15s one breath, if you feel...
DNF technique drills

DNF technique drills

By Nate, 24 April 2023 Intermediate Lane Stretching: incorporate some dynamic stretches for the arms, legs, and torso to improve flexibility and range of motion Warm-up: • 4 x 25m surface swimming Technique Drills: • 6x 25m, focusing on proper technique and form for...
Statics: Hypoxic Art

Statics: Hypoxic Art

This session is centered around a single O2 table. Each diver gets to do the entire table uninterrupted to let them focus on relaxation. Survivors will finish with a small art competition - draw something (anything!) underwater. The winning artwork will be auctioned...