Tag Archives: DNF

DNF Pyramid Schedule

20080622_CNF_Clinic_Trubridge_39.jpgLast night I went out to the tongelreep with a tweaked Pyramid schedule for DNF training. It’s a shortend version of the one William Trubridge tought in his CNF course. Not the whole schedule, but half-way into his schedule. The complete schedule featured a build up phase to a certain plane and after that it would gradually go back to the start of the schedule.

Freediving 25 meters of DNF I take about 24-25 secondes, on which the following schedule is based.

  • 6 x 25 meter starting every 1 minute 10 seconds
  • 6 x 25 meter starting every 1 minute
  • 6 x 25 meter starting every 50 seconds
  • 4 x 25 meter starting every 45 seconds

Totalling 550 meter in 21 minutes and 550 seconds immersed.

This is a very good schedule to start with. During the following weeks I’ll be adjusting it to a level William Trubridge made me do in his course.

dnf1.jpgThe 25 meter pool in the Tongelreep is perfectly in distance, but the pool depth is 5 meters. This makes it all a little harder as you really have to worry about your altitude in the water. On the other hand, what better training circumstance could I have for improving my awareness of altitude.

Speedo – Breast stroke fins

Last Thursday I already took my new Speedo Breast Stroke fins for a test run. I was actually surprised by the amount of propulsion it produced. I did a few 25 meters DNF to see how propelling with my legs was exaggerated to a level I became aware of the way it should feel.

As I’m still finding my way through the proper technique and the helpful tools to get rid of my scissor-like leg movement, Kostas joined me last night with another helpful tool; the video-camera. Looking back at the footage right after I did the 25 meter test runs, made it more obvious I needed to lower my right leg even more.

As a comparison we made a few clips where I did a run with:

  1. initial technique without the speedo fins
  2. corrected technique without the speedo fins
  3. initial technique with the speedo fins
  4. corrected technique with the speedo fins
  5. corrected technique after use of speedo fins

[kml_flashembed movie="http://www.youtube.com/v/GzTzaV5A_aA" width="425" height="350" wmode="transparent" /]

When reviewing the footage some interesting facts grabbed my attention. In relation to how it felt whilst doing the different test runs, I can say that even though you wear the fins, I still need to be paying attention to the lifting of the right leg. When applying the force with the legs, the moment of ultimate propulsion at first seems to be short. But after re-capping the things William said in his course you can keep the propulsion going by scooping more water, by pointing the toes inwards at the end.

My scissor isn’t gone by long, but getting aware of the fact by reviewing the footage is very helpful. Another thing which makes me aware is by looking down at my legs whilst swimming… it’s not the most elegant way, but then I seem to see the errors and correct them instantly.

The next few weeks I’ll be swopping between my DNF-technique and the DYN monofin technique.

CNF Technique with William Trubridge

William_trubridge.jpgThis weekend Apnea Academy Amsterdam are organizing a Constant Weight Without Fins (CNF) training weekend with world record freediver William Trubridge.

The announced schedule for this weekend (roughly):

16:00 arrive in pool Beverwijk
16:30 – 17:00   Introductions
17:00 – 18:30  Theory (technique & dive strategy)
18:30 – 19:30  Stretching (body & lungs)
19:30 – 21:30  Pool (technique & drills)
21:30 – End (estimated)

12:00 arrival pool beverwijk
12:30 – 15:00   Theory (training program, diet, psychology)
15:00 – 16:00   Stretching (body & lungs)
16:00 – 18:30   Pool (max attempt, pyramid training table)
18:30 – 19:30   Videos, diploma, question time
20:00 –  End (estimated)

Just to let you know what William Trubridge is all about, check out this great performance:
[kml_flashembed movie="http://www.youtube.com/v/hrXQbucZUDA&hl=en" width="425" height="350" wmode="transparent" /]

Other information about William Trubridge is posted on Vertical Blue.