Dynamic Apnea Safety Rules
Posted By Aharon & MT Solomons on 7 August 2006
Objective 2: To decrease the rest time by 10 seconds throughout. The first ventilation period would be 1:50 and the last would be 0:40 seconds.
NB: The above ratios (in seconds), of change are relevant only to the above example. In much more advanced stages of breath-hold dynamic using Table A, you might be able to achieve a decrease in the rest time from between 15 - 20 seconds, (one or two breaths.) Approach this with caution and a good partner observing.
TABLE B - with Equipment
Take 2 full breaths on the surface, in movement, dive for example, 4 -- 6 kick cycles. Surface, and while still moving take 2 more breaths before diving again. Keep this up for 40 minutes without increasing the number of kick cycles per dive under water. For monofinners, read undulations for kick-cycles.
TABLE C - APNEA Sprints or surface Swim sprints
Option 1 - In a 25m pool:
Fin or swim 5 sets of 25m lengths at maximum speed, with a minute and a half recovery between each length.
Option 2 - In a 33m pool:
Fin or swim 5 sets of 33m lengths at maximum speed, with a minute and a half recovery between each length.
TABLE D 'Departs' - Swimming
Complete a series of 8 x 50m lengths departing every 1:15 (for example). This rest interval can be reduced in stages by a few seconds when the exercise becomes too comfortable.
Equivalent swim training exercises for hypoxic, lactic acid and interval training abound and can be found through local swim clubs. These all help boost aerobic and anaerobic fitness.
TABLE E 'Hypoxic Pyramid' -- Swimming
For instance, swim 400m Freestyle in the following fashion:
50m breathing every 4 strokes then 50m breathing every 6 strokes, then 50m every 8, every 10, every 10 again and reducing down in the same way as you increased the number of strokes down to every 4 strokes over 50m.
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