This plan simulates depth with extended bottom time. Think safety dives, spearfishing or underwater exploring where you have to dive deep and then wait before going up. This is not everyone's cup of tea, so the plan has multiple variations and escape clauses.
Warm-up for all lanes
A longish dry-face swim, 50% - 75% of PB, 25m minimum.
Easy lane
Start at the shallow end
- 10-30s hold + 25m
- +10s + 25m
- +10s + 25m
- +10s +25m
Start at the deep end
- 25m + 10-30s at the finish
- 25m + prev max start time at the finish
Intermediate lane
Active safety required for all intermediate dives
Start at the shallow end
- 30s hold + 25m
- +10s + 25m
- +10s + 25m
Start at the deep end
- 25m + 10s at the shallow end + 25m
- 25m + 20s at the shallow end + 25m
Start at the shallow end
- 50m + 10s at the finish
- 50m + 30s at the finish
Harder lane
Active safety required for all hard dives
Start at the shallow end
- 30s hold + 50m
- 60s hold + 50m
Start at the deep end
- 25m + 10s at the shallow end + 25m
- 25m + 30s at the shallow end + 25m
Start at the shallow end
- 25m + 10s submerged at the deep end + 25m
- 25m + 30s submerged at the deep end + 25m
- 25m + 60s submerged at the deep end + 25m
Cooper test for all lanes
Make as many dives as you can in 12min. Pause and rest if needed. Do not hyperventilate.
Feedback
Our session on 25 Sep 2023 had at least 6 people per lane. The flow was reasonably smooth with plenty of recovery time in between. It was not too hard and gave everyone a chance to feel what half-way and end-of-dive hangs feel like. That is, they feel pretty unpleasant, but it gets better with practice.