Freediving Training at Deep Station: Breathing and Equalizing for 36m CWTB Success

7 days ago

3 min read

Freediving Training Session: Technical Practice at the Deep Station

Hello, this is Leo, an instructor at VONFREEDIVE. Today, I would like to share a special freediving training session we had at Deep Station. In the crisp autumn morning air, my buddy and I focused on intensive breathing techniques and equalizing training during the first session (8:00–11:00). The session progressed gradually, starting from a depth of 16m to 36m, allowing us to practice a variety of techniques. The key focus was on achieving a harmonious balance between body and mind to maximize comfort and stability in the water.

Technical Practice at the Deep Tank

This freediving training session was an intimate one, with just the two of us at Deep Station. We trained during the first session from 8:00 to 11:00. The deep tank became available from 9:30, so before that, we focused on stretching, warming up, and practicing techniques. The training was tailored to our physical conditions, with different goals set for each of us.

Key Stretching Points

Neck, Jaw, Shoulder Relaxation: In freediving, equalizing is crucial for pressure regulation in the ears, so relaxing the neck, jaw, and shoulders enhances this ability. Properly loosening the muscles around these areas facilitates smoother equalizing and reduces stress-induced challenges.
Intercostal Muscle Stretching: Stretching the muscles between the ribs allows for deeper and more relaxed breaths during the final inhalation, maximizing breathing efficiency during freediving.
Diaphragm Stretching: As the diaphragm is the primary muscle used for breathing, maintaining its flexibility is essential. Diaphragm stretching helps prevent injuries, reduces residual volume (RV), and improves breathing capacity and oxygen efficiency.

Warm-up Session (8:00 - 9:30)

During the first warm-up, we focused mainly on 16m check dives and long dives. I completed a long dive for 2 minutes and 11 seconds, though it was challenging due to fatigue and mild cold symptoms. However, I quickly adjusted my mindset with the thought, "Have I ever been in perfect condition?" and regained focus.

Next, I practiced Constant Weight No Fins (CNF) training, with particular emphasis on relaxing my kick and stroke movements during descent and ascent.

My buddy did two warm-up dives at 16m using Free Immersion (FIM) and then attempted a Constant Weight with Bi-fins (CWTB) dive at 16m.

We worked on improving his kicking technique through dynamic training, and although his kick technique was nice, we realized that optimizing his neutral buoyancy would make his dives even more efficient.

I also completed six sets of CO2 training with Dynamic No Fins (DNF) over 25m, taking 25 seconds of rest between each dive. After a brief rest, we moved on to the deep tank session.

Deep Tank Session (9:30 - 11:00)

The first warm-up in the deep tank was a 25m FIM dive, which took 1 minute and 58 seconds. Thanks to the thorough warm-up beforehand, the dive felt comfortable and effortless. Afterward, I did a 36m FIM dive, briefly hanging at the bottom before ascending.

The next dive was a 36m CWTB dive, which I completed in 1 minute and 20 seconds.

Finally, I finished the training with a CNF 30m dive, using six strokes to descend and ten strokes to ascend, totaling 1 minute and 24 seconds.

My buddy also progressed through the session, starting with a 25m CWTB dive,

followed by a 32m CWTB dive,

and ultimately hitting the bottom of the deep tank with a 36m CWTB dive, successfully concluding his training.

Reflections on the Training

The primary goal of this training session was to relax the body and perform dives comfortably. Each session focused on successfully controlling breathing and equalizing, and we saw significant technical progress.

Freediving is a sport where focusing on your body’s signals is far more important than being fixated on numbers. Gradually increasing depth through consistent practice is key, and maintaining harmony with your body is essential for safe and enjoyable freediving. I encourage everyone to enjoy freediving at their own pace while steadily expanding their limits.