Based on an article by N.V. Molchanova

Freedive training is based on a knowledge of the effects of apnea on the physiology of the freediver. The diver’s metabolism provides energy, by consuming oxygen O2 and produces ever increasing levels of carbon dioxide CO2 and lactate which reach toxic levels.

The object of freedive training is to condition the body to tolerate increased levels of metabolic toxins (CO2/Lactate) produced in a depleted O2 environment, while improving cardiovascular and pulmonary function.

Training should never consist of ever increasing dynamic apnea distances. This only serves to reinforce the body’s protective mechanism (increased susceptibility to Shallow Water Blackout). It is far more beneficial to perform multiple short dynamic apnea cycles to allow conditioning of the body to tolerate higher levels of metabolic toxins. The exercise program encourages a physiological super compensation/adaptation to allow for greater tolerance to these toxins.

The nature and extent of compensation/adaptation is unique to each diver and will depend on the nature and extent of the training regimen.

The goal of training is to increase the level of O2 supply and consumption as well as increasing cellular productivity. How O2 is supplied and consumed will be dependant on cardiovascular and pulmonary conditioning. Cellular productivity is reliant on the capacity of the body to maintain homeostasis in an environment of decreased O2 and increased CO2.

1. Swimming: (improved O2 metabolism) 400-800m crawl, breathe on every 5th, 7th or 9th stroke. The exercise may be modified for finning by breathing on every 3rd, 4th or 5th kick cycle. Workload should gradually increase to avoid headaches(cerebral vasoconstriction). Begin with 4X100m lengths, breathing on every 5th stroke or 3rd kick cycle. The workload can gradually increase as the diver feels the training sessions become easier.

2. Variable training (Fartlek): (improved cardiovascular function) 400-600m swimming or finning. Alternate between swimming 25m underwater then 75m along the surface or finning 25m underwater followed by 25m along the surface.

3. Interval training: (increased physiological productivity) 8X25m dynamic apnea lengths building to 24X25m dynamic apnea lengths with recovery intervals of 8 slow, deep breaths. When comfortable with this routine begin reducing the number of recovery breaths. The idea is to create a build up of CO2 and lactate during the dynamic apnea phase without allowing complete clearance during the recovery phase. This builds tolerance to these metabolic toxins.

4. Repetitive training: (functional adjustment) 300m warm-up: swimming crawl: breathing at strokes 3,5,7,7,5,3 or finning: breathing at kick cycles 3,4,5,5,4,3. The exercise consists of swimming 2-6 repetitions of 70-90% of your dynamic apnea maximum e.g. your dynamic apnea max is 100m, only swim 70-90m during this exercise. Each dynamic apnea swim is followed by a rest period allowing complete recovery.

When embarking on a freedive training program, your training routine should aim firstly to increase your pulmonary capacity, secondly improve cardiovascular workload and thirdly improve O2 utilization and increase metabolic productivity.

The exercise load should be determined by your present ability and not by your projected goals.

(Editor: This article proved extremely difficult to understand in its original format. I trust I have done the author and the article justice)