I used to train almost everyday so I could hunt 15m for 1:20.
After a series of young children, I now present the
“stay in shape enough to chase fish workout” .
| Day | Workout |
| Day 1 | AM: Run (2-20 miles) do whatever, man PM: 1:10 min hold. 1 breath recovery and inhale. Repeat for 15 minutes |
| Day 2 | Hang with the fam, think about the water |
| Day 3 | AM: Choose pool set or body workout set * PM: 1:10 min hold. 1 breath recovery and inhale. Repeat for 15 minutes |
| Day 4 | Hang with the fam and think about Salmon |
| Day 5 | AM: Choose Pool Set or body workout set* PM: 1:10 min hold. 1 breath recovery and inhale. Repeat for 15 minutes |
| Day 6 | Think about Halibut or taking pictures of large mammals |
| Day 7 | Ocean day |
*Training alone in a pool presents a serious safety hazard even with lifeguards watching. Would you trust a pool lifeguard to be able to spot a shallow water blackout? If you don’t have a reliable and safe buddy do not train apnea in the pool. You can adapt these exercises to do dry training; perform these sets on land walking while holding your breath.
Apnea here is defined as holding your breath to simulate freediving/spearfishing in the ocean which can be hazardous due to potential of increased risk of a SWB (Shallow Water Blackout) or LMC (Loss of Motor Control).
For Stretching exercises find a few of your favorite yoga/freedive specific exercises online!
| Pool Set 1 | Pool Set 2 | Pool Set 3 | Pool Set 4 |
| Warm up: 100m series warm up XXm underwater apnea dynamic and then finish the 100m on your back finning. 5m/10m/15m/20m | 1.5 mile run | Warm up: 6x15m (25m recovery on back between each session passive exhale underwater apnea dynamics | Warm up: 500m short fin swim 6x50m sprints (rest 30 seconds between sets) 6×50 sprint 25m no breath swim slow 25m recovering |
| Main workout 6x50m dynamics (full recovery) 1000m fin (25m dynamic apnea 25m on back finning and recovering) | 1000m short fin swim | Main workout: Series of 150m x 4 30m apnea underwater. 30s recovery for 150m. 3:00 recovery between each set. 500m 1 breath 5 kicks | 1600m short fin swim |
| Cool down 100m cherry pickers | 1.5 mile run | Cool down 100m cherry pickers | Hot tub Treat yo self |
