Tyler as a test try doing underovers. Do the first 25m underwater, then swim back on the surface breathing through your snorkel. Repeat to do a full 10 laps. Use your hand to touch the blue T at each end of the lane on the underwater lengths so as to ensure you're doing full length 25s underwater. The test is to see how long a set of 10 takes (10 laps = 20 lengths, half of which are underwater). This will test your fitness and your ability to recover.

Looks Pretty Cool Weightless, just checked out the hours you guys run your sessions and they really dont work for me, as i attend night school during the week. Otherwise  would have been keen. Another 2 years and yeap.

Really depends what you're training for. That routine is great if you're doing lots of surface swimming and repeat shallow dives e.g. paua, crays etc. If you planned to do fewer, deeper dives you'd need to train accordingly. Training for depth/distance is tough though, not very pleasant.

Cheers Mullins, So What pool Training is Involved for Depth/Distance Training? or can this not be acheived in a pool? Thanks

thanks weightless. is that while doing ten under ten over? or jst in reps of ten with like 30second break between laps? sounds good.

If you want to vary the unders/overs a bit try doing the return lengths on the surface with your ankles crossed over and no leg action - just pull yourself along with your arms (your legs will sink). Also vary the underwater lengths with dolphin and scissor kicking. Good for overall fitness.

Another variation is do the return length as bumps - swim down, touch your chest on the bottom, curl upwards and push off with your arms, and exhale as you surface and roll forward like a dolphin breathing in, and repeat. The secret is to do the whole length with only single breaths each time you surface (don't cheat and take a longer break).

I like to shallow dive currenty points so these exercises work for me.

As prep for a trip where you'll be doing longer dives negatives are hard work but do create good improvement. Also delayed starts where you lie on the surface for an interval (say 30 seconds) then do an underwater 25 on the same breathhold. Repeat and each time increase your static delay by 30 seconds each time until you get too cold to continue. Anything over 2 minutes is good going for me.

 

No you wouldn't train the 10/10 when doing negatives. When doing negatives you'd train more like Mullins describes i.e. do fewer with longer rests for complete recovery between attempts.

Once your comfortable with negatives try the negative crawl. Breathe up,exhale and sink then use only your arms to pull yourself along the bottom of the pool. Make sure when you surface your head is above the water as you'll have a mean vacuum!

Other drills which should help your bottom time are the mid delays. Get your buddy to goto centre of pool (we use a weight to mark the spot) set a time for the delay so your buddy can tap you on the back when time is up. Breathe up -swim to mark -float to surface - hold for delay time - swim to other end. Start with 30 seconds then work up to 1-2mins delay. My theory is it's like swimming to 12.5m depth (without feeling of pressure) with 30-90 seconds bottom time. Once you've nailed that try negative delays but be extremely careful make sure someone is right above you at all times!

Good luck

Tyler, well done on 8.45. Good effort. How deep is your pool?

thanks 4 all the helpful tips guys. pools not very deep barx only bout 1.6metres deep. is jst close to wrk in mount roskil