Freediving Training Journal: Swimming Base Training Sesh

Today is day 1 of my 2022 freediving season. It’s been almost two weeks since the Freediving World Cup competition, which marked the end of my 2021 season, and now I’m excited to apply all of the new insights I’ve learned throughout this year. Today I begin base training, starting with a swimming training session, designed by my coach Florian Dagoury. This training is aimed to stretch the ribcage, train the muscles to use O2 slower with less lactic, providing a mild CO2 workout. I like it because it also gets you super fit!!

Here is the outline for the swimming session:
(For all the detailed info, you can listen to the podcast episode)

100m swimming (freestyle with 1 breath every 5 strokes)

300m exercise:
50m: On the back, flutter kicks, hands above the head
50m: On the belly, flutter kick, hands above the head
50m:On the belly, arms breaststroke, legs flutter kicks
50m: On the belly, arms breaststroke, legs dolphin kick
50m: On the belly, 3 frog kicks, 1 breaststroke, 1 breath
50m: On the belly,1 frog kick, 3 breaststroke, 1 breath

100m swimming (freestyle with 1 breath every 5 strokes)

50m relax swim any style you want

6x25m dives, frog kicks only, holding your breath, on the surface

100m swimming (freestyle with 1 breath every 5 strokes)

300m exercise:
50m :On the back, legs dolphin kick, arms up
50m: On the belly, legs dolphin kick, arms up
50m: On the right side, dolphin kick, right arm up, left down
50m: On the left side, dolphin kick, left arm up, right down
50m: On the belly, dolphin kick with swimming board
50m: On the belly, dolphin kick, arms freestyle crawls

6x25m dives freestyle on the surface, holding your breath

50m relax swim any style you want

6x25m dives, on your back, flutter kicks only,arms up, on the surface

200m cool down swim any style

Resources / References:

Florian Dagoury’s Instagram

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