Let’s get started!
Specialized training for apnea is something that couldn’t absent from the pages of deep
ww. And be sure that we will not keep it in theoretical level. Actually we hope to move
things a little bit further. So from the current issue and on, you will have training
tables that suit as well to a beginner as to a more experienced diver.

Equipment
The tools that we will be using will be a pool, one pair of small fins and our usual long
diving fins that we use at the sea. Swimsuit is optional. Our objective isn’t to set a
new world apnea record, but to tune up all the individual factors that contributes a more
relax and safe dive. We will increase our physical strength, our techniques, and we will
teach our body to afford more carbon dioxide. The most important issue that we will
achieve is to commit even more oxygen with each one of our breath. In other words, our
goal will be increasing our apnea ability.

Rules
The good and effective practice is a matter of quality and not quantity. What we want to
achieve is to give our organism reasons to be evolved. Afterwards we have to give him the
materials and the time to build what we ask him for. One example that we will let us
understand that mechanism is the weight lifting practice. When we lift weights we ask
from our body to gain strength and our body replies with muscle constructing trying to
evolve itself at the more demanding circumstances. In order to build new muscles, the
"system" needs the right food and enough rest. So the first rule will be:  "resting after
a training session is more important that the training session itself". Having that in
mind we cancel our training in cases that we are tired or planning to spend the night
out, or for some reason we won’t get proper food.

Safety
The next point that we have to focus on is that our training tables give a general
direction which has to be adjusted to each one’s needs and capabilities. Keeping that in
mind we have to recognize our limits and never cross them. But be careful, that doesn’t
mean that will decrease our effort and have a relaxing session. We have to find the
perfect point. Finally the most important of all is to have someone watching us during
our session, or a training buddy. We will begin with cardio exercise, sprints and
galactic acid exercise. Those forms of training don’t require surveillance more than that
we will find in typical swimming pool with a lifeguard. Later though on this training
period we will deal with low oxygen and high dioxide carbonate exercises that definitely
require someone to watch us over.

Cardio Practice
Our first target, especially in the begging is to increase our cardio stamina. In order
to be exact, with our specific training we will increase the amount of oxygen that
reaches the tissues. The larger the amount, the bigger the capability for physical work.
Swimming is one of the best cardio exercises because it constructs large, flexible
muscles and charges the system that delivers and consumes oxygen.
In the table below there is a general separation of the mechanism that generates energy
relatives to the cardiac frequency


Heart beats per minute % Aerobic Anaerobic
Up to 120        100% aerobic
120-150        90-95% aerobic  5-10% anaerobic
150-165        65-85 % aerobic 15-35  anaerobic
165-180        50-65% aerobic 35-50 % anaerobic
180 and over        over of 50% anaerobic

Finding the right tempo
In general we have better results when we keep our cardio rates between 120 to 150 beats
per minute. If we accelerate our heart rate will increase. In that case we will feel more
fatigue and we will decrease the good effects of training. One easy way to check our
condition is to number our pulses for 6 seconds during a break and to multiply ten times.
If the result is over 150 we have to slow down, if it’s fewer than 120... someone is
cheating.

Daily Programs
Each day has a new training program that is slightly more difficult than the one before.
But don’t be afraid because each time you go to pool you will be better than the last
time. So, let’s start swimming
Basic Program

Day 1
200m warm up
12Χ50m freestyle -15" break (120-150 h.b./per minute)
4Χ100m with long fins and swimming board - 30" break (slow tempo)
100m swimming (relaxing)

Day 2
200m warm up
6Χ100m freestyle with small fins - 20" break (120-150 h.b./minute)
10Χ50m with long fins and swimming board (legs only)-1 freestyle, 1 backstroke - 20"
break (slow tempo)
100m swimming (relaxing)

Day 3
200m warm up
10Χ75m freestyle with small fins - 20" break (120-150 h.b./min)
6Χ100m with long fins and swimming board - 30" break (slow tempo)

100m swimming (relaxing)

Day 4
200m warm up
16Χ50m freestyle with small fins- 20" break (120-150 h.b./min)
200m with long fins - lateral position, - only legs
6Χ50m with long fins in lateral position - only legs moving -20" break (120-150 h.b./min)
100m swimming (relaxing)

Day 5
200m warm up
8Χ100m freestyle with small fins -20" break (120-150 h.b./min)
200m with long fins -freestyle- only legs
4Χ100m long fins -1 freestyle with swimming board -1 in lateral position -20" break
(120-150 h.b./min)
100m swimming (relaxing)

Day 6
200m warm up
10Χ75m freestyle with small fins -15" break (120-150 h.b./min)
200m with long fins freestyle, only legs moving
8Χ50m with long fins in lateral position, only legs moving -15" break (120-150 h.b./min)
100m swimming (relaxing)

Day 7
200m warm up
16Χ50m freestyle with small fins 10" break (120-150 h.b./min)
200m with long fins freestyle, only legs moving
6Χ75m freestyle with long fins and swimming board 20" break (120-150 h.b./min)
100m swimming (relaxing)

Day 8
200m warm up
8Χ100m freestyle with small fins 15" break (120-150 h.b./min)
200m with long fins freestyle, only legs moving
4Χ100m only legs moving - long fins-1 freestyle with swimming board -1 backstroke -15"
break (120-150 h.b./min)
100m swimming (relaxing)

Day 9
200m warm up
4Χ150m freestyle with small fins 20" break (120-150 h.b./min)
200m with long fins freestyle, only legs moving
3Χ150m with long fins -1 freestyle with swimming board- 1 lateral position-1 backstroke -
20" break (120-150 h.b./min)
100m swimming (relaxing)


Day 10
200m warm up
18Χ50m freestyle with small fins 10" break (120-150 h.b./min)
200m with long fins freestyle, only legs moving
8Χ50 only legs moving, long fins -lateral position -10" break (120-150 h.b./min)
100m swimming (relaxing)

Day 11
200m warm up
12Χ75m freestyle with small fins -15" break (120-150 h.b./min)
200m with long fins freestyle - only legs moving
4Χ100m only feet moving- long fins -50m freestyle with swimming board -50m backstroke
-20" break (120-150 h.b./min)
100m swimming (relaxing)

Day 12
200m warm up
10Χ100m freestyle with small fins -20" break (120-150 h.b./min)
200m with long fins freestyle, only legs moving
8Χ50m freestyle -with long fins and swimming board -25m fast*- 25m slow -30" break
(120-150 h.b./min)
100m swimming (relaxing)

Day 13
200m warm up
5Χ150m freestyle with small fins 20" break (120-150 h.b./min)
200m with long fins -freestyle (only legs)
6Χ75m only legs moving- long fins -1freestyle with swimming board -1lateral position -15"
break (120-150 h.b./min)
100m swimming (relaxing)

Day 14
200m warm up
20Χ50m freestyle with small fins -10" break (120-150 h.b./min)
200m with long fins freestyle, only legs moving
4Χ100 freestyle with long fins and swimming board -50m fast, -50m slow -30" break
(120-150 h.b./min)
100m swimming (relaxing)

Day 15
200m warm up
14Χ75m freestyle with small fins 15" break (120-150 h.b./min)
200m with long fins freestyle, only legs moving
8Χ75m only feet moving long fins 1freestyle with swimming board 1lateral 20" break
(120-150 h.b./min)
100m swimming (relaxing)


Advanced program

Day 1
200m warm up
8Χ100m freestyle with small fins -20" break (120-150 h.b./min)
200m with long fins freestyle, only legs moving
4Χ100m only feet moving- long fins -1freestyle with swimming board -1lateral pos.-20"
(120-150 h.b./min)
100m relax swimming

Day 2
200m warm up
6Χ150m freestyle with small fins -20" break (120-150 h.b./min)
200m with long fins freestyle, only legs moving
8Χ50m only legs moving -long fins -1freestyle with swimming board -1backstroke -20" break
(120-150 h.b./min)
100m relax swimming

Day 3
200m warm up
9Χ100m freestyle with small fins -15" break (120-150 h.b./min)
200m with long fins freestyle, only legs moving
6Χ75m only legs moving- long fins- 1freestyle with swimming board -1lateral -20" break
(120-150 h.b./min)
100m relax swimming

Day 4
200m warm up
6Χ150m freestyle with small fins -15" break (120-150 h.b./min)
200m with long fins freestyle, only legs moving
4Χ100m only legs moving -long fins -50 freestyle with swimming board -100 lateral -50
backstroke -20" break (120-150 h.b./min)
100m relax swimming

Day 5
200m warm up
10Χ100m freestyle with small fins 20" break (120-150 h.b./min)
200m with long fins freestyle, only legs moving
8Χ50m only legs moving -long fins -1freestyle with swimming board -1backstroke -20" break
(120-150 h.b./min)
100m relax swimming

Day 6
200m warm up
6Χ150m freestyle with small fins -15" break (120-150 h.b./min)
200m with long fins freestyle, only legs moving
6Χ100m only legs moving- long fins -1freestyle with swimming board -1backstroke -20"
break (120-150 h.b./min)
100m relax swimming

Day 7
200m warm up
5Χ200m freestyle with small fins -20" break (120-150 h.b./min)
200m with long fins freestyle, only legs moving
2Χ200m only legs moving -long fins- 50 freestyle with swimming board -100 lateral -50
backstroke -20" break (120-150 h.b./min)
100m relax swimming

Day 8
200m warm up
10Χ100m freestyle with small fins -10" break (120-150 h.b./min)
200m with small fins -10" break 120-150 h.b./min
6Χ100m only legs moving -long fins -1 freestyle with swimming board -1 lateral pos. -1
backstroke -20" break(120-150 h.b./min)
100m relax swimming

Day 9
200m warm up
8Χ150 m 100 freestyle -50 breaststroke with small fins -20" break (120-150 h.b./min)
200m with small fins -10" break (120-150 h.b./min)
1Χ400 m only legs moving- long fins -50m freestyle with swimming board -50m in lateral
pos. -(120-150 h.b./min)
200m breast stroke (no fins)
100m relax swimming

Day 10
200m warm up
10Χ100m freestyle - small fins -10" break (120-150 h.b./min)
200m with long fins -freestyle- only legs moving
10Χ50m only legs moving -long fins -1freestyle with swimming board fast -1backstroke -20"
break (120-150 h.b./min)
400m breaststroke (no fins)
100m relax swimming