Dry land training

[Agent Dragon]

Hey guys! I’ve noticed that I have trouble staying in “mermaid shape” during the winter - I can’t swim as much, causing my physical strength and ability to hold my breath to deteriorate over time. I don’t want to have to start from scratch at the beginning of every summer. Does anyone have any tips regarding this?


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[Ransom]

Hi Dragon! I face this problem myself, though I find it helpful to think of this as an opportunity to cross-train. I've heard of fellow freedivers who focus on yoga and weight training, and high-intensity interval training (HIIT) to increase their CO2 tolerance.

I also recommend doing dry training tables. More here - http://freediveuk.com/co2-and-o2-tra...for-freediving.

Basically, a dry season is a great time to work on the core fitness 'blocks' you'll need to stay underwater longer. All the best!

[Derek Broussard]

There are a lot of training you can and should be doing on the off season. Most don't even require being in water.

Dry statics: Sitting cross legged on the ground, hold your breath as long as you can. Max hold once or twice a week. I don't like to do this more than 2 times a month because it creates a lot of stress on the nervous system.

Breath holds + walking also referred to as apnea walking. Do it in the grass. Preferably with a buddy. obviously you wont drown but you could hit your head if you did black out. Try to make benchmarks and go further each time 3 times a week. If those get to easy you can add lunges, stairs, hills or sprints,

Swimming in a pool: There are a lot of clubs open during winter. 24 hour fitness hasn't had a problem with apnea training and only cost 30 bucks a month in most areas.

For pool training. 15-25 meters underwater ( one length of the pool) with only 1 minute, inbetween . this builds up co2 tolerance and it would be pretty difficult to black out at this distance. so bring a buddy.

If that gets too easy. you can decrease the resting time ( 1:00, :45, :30, :15, :15).

don't do this more than 2 times a week.

Muscle training:
The mono fin uses a lot of thoracic (upper chest and shoulders) flexibility, and core strength.

Flutter kicks,

L Holds

Hip thrust


V- ups


Supermans:


These exercises work the muscles needed for the monofin from the legs up. If you are unable to do any of these you can find easier variation online. Do each exercise for 30 second with 5 seconds in-between 3 reps. add in some jumping jacks, running in place, or ski jumps for a little extra cardio/ calorie burn

Do these 3+ times a week


The third exercises would be breathing techniques and mental drills: I cover this in my workshop

[Mermaid Jaffa]

Learn to play a wind instrument. It can be as simple as a recorder or kazoo, whatever your budget allows. All require some sort of breath control, that comes in handy when you're back in the water again, flipping tricks and doing tail slaps.

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