The goal of this session is to find your current limits around various static routines. Keep upping the game until you feel it gets too hard or unsustainable. Feel free to decrease the time. It is all about finding a sustainable training range, not about setting new PBs.
Warm-up
A static breath hold out of the water: sitting or laying on the bench or floor.
- Intermediate: 1 min
- Advanced: 2 min
Longer holds
- Intermediate: 1 min, 2 min, 3 + 10 contractions
- Advanced: 2 min, 3 min, 4 min + 10 contractions
One breath ladder
Start at the nominated time. Increase by 5 or 10 sec if the diver gives a thumb up, decrease if thumb down, same if no thumb. One breath in between holds.
- Intermediate: start at 1min, 5s increments, 10 holds
- Advanced: start at 1min, 10s increments, 10 holds
Full or partial exhale holds
Use the type of exhale you are more comfortable with. Try both if you never tried exhale breath holds before. Come up early if contractions become strong or too discomforting.
- Intermediate: 15s, 30s, 45s, 1min
- Advanced: 30s, 1min, 1:15, 1:30