Freediving Training at Deep Station: My Comprehensive Routine and Techniques

Hello! This is Leo from VONFREEDIVE.

For those who love freediving, the pool known as 'Deep Station' is quite familiar. I myself frequently visit Deep Station before heading to deeper waters. In this post, I’d like to share my training routine and the techniques I focus on.

Deep Station offers the advantage of training in a pool with a depth of 36 meters, which allows for comfortable practice of various techniques. The pool is unaffected by currents, maintains a warm and constant temperature, and provides a psychological sense of stability, making it an ideal location for divers of all levels to refine their skills. Here’s a look at my typical practice routines:

1. Conditioning

When preparing for dives deeper than 50 meters, I generally spend at least a day or two training at depths less than 40 meters to condition my body before attempting deeper dives. If you push yourself too hard under a tight schedule and get injured, you may end up unable to do anything for the rest of the schedule and have to watch your team return from dives in tears. Therefore, it is crucial to properly prepare your body to ensure that planned dives go smoothly. Especially if you have upcoming ocean sessions or international trips, it’s beneficial to do a day or two of deep diving pool training beforehand. This way, you can save time adjusting to the ocean environment and dive more safely and efficiently.

2. FRC

Although Deep Station has a maximum depth of 36 meters, FRC (Functional Residual Capacity) training allows for effective simulation of pressure conditions beyond this depth. FRC training involves diving with less than half of your lung capacity to experience pressure at greater depths. This method helps to adapt to the compression sensations encountered at depths exceeding 36 meters, making Deep Station an ideal environment for advanced training beyond its physical limits.

3. DYN

Deep Station is also perfect for dynamic training. The 2-meter depth allows for more relaxed adjustment of neutral buoyancy, making dynamic exercises more efficient. After completing deep training sessions, I usually incorporate a short period of dynamic practice into my routine. However, since the pool can be crowded, it’s important to choose times when there are fewer users to fully utilize the relaxed environment for focused training.

When using Deep Station, I believe it’s crucial to make the most of the 1 hour 30 minutes available in the deep tank. With limited time, effective time management ensures that you get the full benefit of your visit. I typically prefer the 2nd session (11:00–13:00), arriving 30 minutes early to complete the entry procedures, shower, and warm-up. By adjusting the time so that I can use the deep tank from 11:00 to 12:30,

I maximize the remaining time for intensive training.

Here’s what my training routine looked like on September 10th:

• Dive 1: Check dive – 15m

• Dive 2: Long dive – 25m, 2:36

• Dive 3: FIM – 36m, 1:42

• Dive 4: CWTB 36m with mask – 1:20

• Dive 5: CWTB 36m without mask – 1:01

• Dive 6: FRC

• Dive 7: FRC

• After the deep tank session, a series of CNF and duck dive practices at 16 meters.

In conclusion, freediving is more than just an underwater activity; it's a profound journey of self-challenge and inner peace. In the calm of the water, we face our true selves.

Through in-depth training, I have reinforced the importance of stability and confidence in diving, as well as the necessity of thorough preparation and systematic practice. Progressing slowly and methodically, rather than rushing, is essential for taking on deeper dives safely.

By consistently training and gradually working towards your goals, the sense of achievement and tranquility you gain is unmatched. I hope you also discover your inner self through freediving and embark on this deep journey together.