O2 Tables

O2 tables - Find 80% Max breath hold and reduce by 5 x 30 sec.

Max breath hold = 4:30
80% breath hold = 3:40
Start breath hold = 1:40

O2 tables - Start with 1:40 breath hold and increase by 30 sec each set up to 3:40. Breathe up time between each set is 2 min.

Later:

Insulin Spike

Pre lunch insulin sensitivity booster:

3 x 25 Back squats @60kg
Foam roll quads
Couch stretch

Later:

Dynamic stretches for freediving
Lung stretches (empty lung and suck in gut)
1 x 33m DNF (dynamic apnea no fins)

1 x ME DNF in 25m pool (comp simulation with surface protocol)
62m

O2 and Teps

Dry
O2 Tables from 1:30 to 5:00 (got 4:30 then pulled out at 4:00 in last round)

Later:

Wet
10 x 25m warm up with breaths every 3,5,7 strokes

10 x 50m DYN fartlek training (25m slow, 1 breath, 25m fast) - did a few without the breath

5 x 50m with delay (static breath hold then 50m DYN)
Delays: 10 sec, 15 sec, 20 sec, 30 sec, 15 sec

Millennium Pool Intermediate Stream

O2 tables to 4 min

2 x 33m DYN
2 x 50m DYN
2 x 62m DYN

4 x 25 DYN with 1 breath between each

KBI Friday

3 x

12 Alt KB press @16kg

12 Double KB Cleans @2-16kg

8 Single arm KB rows @32kg

8 L leg lunge, front squat, R leg lunge @2-16kg

1 x 10 Man makers @ 2-16kg

50 KB Floor press @2-16kg

3 burpees at each stop (1 stop)

Monday Monday

Back Squat 5-5-5

90kg-105kg-115kg

5 x 

5 Dragon flag (slow lower)

10 Deadlifts @90kg

Later:

O2 Tables from 1:15 to 3:45 in 30 sec increments

O2 Tables

O2 Tables:
Start with 1:30 breath hold and increase by 30 sec each round. Rest 2 min each round.
1:30-2:00-2:30-3:00-3:30-4:00 (equal to previous pr)