In my opinion this is hands down THE most effective base training exercise for freediving, and should constitute a good volume of base training. See the Advanced video "Adv.2 - Most Important Pool Exercise for Depth” to see a detailed description of this key exercise. Level Beginner-advanced Time 20-30 minutes Where Any regular swimming pool with lanes and markings on the bottom dynamic apnea ==> BENEFITS Hypercapnic tolerance Lactate tolerance Technique & streamlining Stroke-specific explosive power General cardiovascular fitness (without increased vascularization/mitochondria) yaa SUMMARY Short distances (typically 25m) are swum at moderate to high intensity in dynamic apnea. There is a fixed interval between the starts of these repetitions, and that interval gradually decreases, increasing the intensity of the training table as a result WHY IS ITSO POWERFUL? The main difference between this table and all other similar training tables, is that it has an inbuilt ‘reward system’. When swimming repetitions with a fixed interval between starts, any improvements to technique will result in either a longer recovery or being less fatigued going into the recovery at the end of each repetition. The result is that even if conscious attention isn’t directed at technique, the subconscious mind will identify changes that increase efficiency (whether these are in swimming, streamlining or even recovery), and repeat those changes until they become a permanent habit of technique. This evolutionary pressure towards technique refinement is unique to the FIPH table. Of course, if you also consciously concentrate on technique and look for modifications that make completing the table easier, then this will accelerate the process. The fixed interval format also helps with self-timing and incentivization (there is incentive to complete a ‘round! of repetitions at a given intensity that result in a whole number of minutes, eg. 12 x 35" = 7:00).HOW TO SET UP THE TABLE ga Swim one lap, at near maximum speed, measuring the time it takes. Multiply this time by 2 and add 10, rounding to the nearest § seconds. This will be your starting intensity, S. Start the table with 6 laps at intervals of S seconds. Reduce by 5" and swim another 6 laps. Continue step 4 until you are unable to complete 6 laps - this will be your peak intensity, P. Design a table that starts with S and reaches P, ideally using a number of repetitions at each intensity that results in a whole number of minutes (e.g. for SO” intervals, 6 or 12 or 18 repetitions are a good choice). Example ONF FIPH Table Interval (gece) Repetitions Duration 60 4 4 55 6 55 50 9 75 4s @ 6 60 3 3 Total 30 (750) 26 7. Ineach training session, try to adjust the table by either: a. Extending the peak (more reps at maximum intensity) b. Raising the peak (shorter intervals at maximum intensity) ¢._ Raising the base (eliminating longest intervals) ise peak Intensity Time (2) Extended peak (b) Raised peak {c} Raised base event [Reps iment [Reps [Duration o 4 6 55 s é 2 2 75 <0 ° s ° © “s © 55 eo 3 Toul | sorsom | 30 TotalIMPORTANT POINTERS t The Pool: for DNF and DYNB, and also for DYN performed with short bifins and a dolphin kick, 25m is a good distance. For DYN with a monofin, 33-50m is feasible. It is difficult to share a lane with another person while doing this table, so ideally you will need a lane entirely to yourself. It is far easier to perform the table in a pool where you are able to comfortably stand at both ends. 12 - 1.4m is normally an ideal depth. The ideal temperature is 24-28°C, but the table can be performed without a suit even in colder pools, since a lot of body heat is generated. No suit: there are major advantages of performing the table with no suit, in particular: © more resistance to movement, which increases the load and so trains stroke power more efficiently © more sensory feedback from contact with the water, which allows more rapid improvements in technique and streamlining © you won't risk overheating if the pool is warm Weight can be worn, but only if completely necessary for buoyancy purposes. Intensity: the table should be swum at a high intensity: during the peak of the table, power should be about 70-80% of maximal. This helps to train explosive strength, but is also a closer replication of the kind of intensity used in the ascent of a deep freedive. Pyramid: The table represents more of a ‘Mayan pyramid’ with a flat top where you are peaking at the maximum intensity for as long as possible. Also, the way down doesn't need to be as long as the way up, i.e. you can just finish with 4-6 easy repetitions to cool down at the end of the table. Recovery: it isn't necessary to touch the wall at the end of the pool with each repetition, and this is awkward and not something we need to train for dynamic apnea anyway. Instead just make sure you are coming up after the T (end of lane marker), and that you are transitioning efficiently into a relaxed recovery position while turning to face the other direction and getting ready for the start of the next lap. You can push! Unless 25m is a difficult distance for you in dynamic then there is no real risk of a hypoxic blackout from performing this table. Even at the peak it will be impossible for SaO2 to drop significantly, as the lungs are being filled with fresh air at the start of each short lap. Of course you should never do any training alone, but for this table your safety doesn't need to be focused on you exclusively. Ifyou start seeing stars, or experience a headache, this is all due to the extreme hypercapnia, and not a sign of onset of hypoxia. Timing: having someone call out a countdown for each lap is ideal, but not always possible. With a stopwatch on your wrist, you will quickly adapt to keeping track of your own time, and the patterns of seconds for each intensity (e.g. for 45” reps, starts will come at 45, 30, 15, _00...). Alternatively you can print out the exact start times asa list, laminate the paper and put copies on the wall at either end of the pool, but this is still a little awkward asa solution Buffer: It can be helpful to get into the habit of starting laps 2-3 seconds before the zero time, as this gives you a little buffer in case something goes wrong (e.g. your goggles flood, you have a cough), and need a little extra time on a recovery.9. Decrements: It's not always necessary (and won't always be possible) to decrease the interval by 5 seconds. For instance passing from 35” to 30” might be too big of a jump, in which case you can go to 33" which is still fairly easy to self-time, and provides the incentive of trying for 20 repetitions (exactly 11 minutes total). After that you can pass to 32” or 31”, which are even easier for self-timing, and a good final step before 30", 10. Duration: The ‘sweet spot’ for the length of this table is 20-30 minutes. If it's too difficult to achieve that duration then the intensity should be decreased (longer intervals), whereas if the table is stretching out longer than 30 minutes then it would be better to increase the intensity by raising the peak and base of the table. VARIANTS A. "The parting shot" B.“Interval training within Interval training” At the end of the ‘warm down’ sequence, a single repetition of a longer distance The peak of the table is raised for short (eg. 50m) is inserted to give one last dose bursts at an even shorter interval, which of training stimulus. are broken up with a few repetitions of This last distance can feel similar to the longer intervals in order to recover final phase of a maximal dynamic apnea enough before the next burst. ¢."The combo” ‘The peak of the table is comprised of a few repetitions (2-4) at a high intensity, followed by a single repetition of a longer distance (2. 50m), then a recovery period at a lower intensity. This is a complicated and demanding table that should only be attempted once you ate very familiar with the FIPH