The goal of this session is explore your limits with hangs and exhale swims. The swims are mostly discomfort and O2 exercises.
Warm up
A dry-face 50, 75 or 100m+ DYN depending on your ability.
50m swimmers go first and safety everyone else.
Hangs
Intermediate
- 30s hang, 25m swim, start one at a time
- 60s hang, 25m swim, start at 30s intervals
- 90s hang, 25m swim, start at 1min intervals
- 2min hang, 25m swim, start at 1min intervals
At least 2 min recovery between swims.
Advanced
- 30s hang, 50m swim, start one at a time
- 60s hang, 50m swim, start at 30s intervals, active safety
- 90s hang, 50m swim, start at 1min intervals, active safety
- 2min hang, 50m swim, start at 1min intervals, active safety
At least 3 min recovery between swims.
Exhales
Intermediate: all swims are 25m. 1min+ recovery.
Advanced: all swims are 25m - 50m. 2min+ recovery.
- full lungs, 3 part inhale
- chest only
- full inhale, passive exhale
- full exhale, push it all out (active safety)
- full exhale + a turn at the end (active safety)
End of line hang
Set up a suction caps next to the wall at the deep end of each lane.
Tell the diver behind you how long you want to hang. The follower departs target time - 20s and replaces the lucky diver who is done and can surface and safety the one still holding on.
Spa.