Last night I went out to the tongelreep with a tweaked Pyramid schedule for DNF training. It’s a shortend version of the one William Trubridge tought in his CNF course. Not the whole schedule, but half-way into his schedule. The complete schedule featured a build up phase to a certain plane and after that it would gradually go back to the start of the schedule.
Freediving 25 meters of DNF I take about 24-25 secondes, on which the following schedule is based.
- 6 x 25 meter starting every 1 minute 10 seconds
- 6 x 25 meter starting every 1 minute
- 6 x 25 meter starting every 50 seconds
- 4 x 25 meter starting every 45 seconds
Totalling 550 meter in 21 minutes and 550 seconds immersed.
This is a very good schedule to start with. During the following weeks I’ll be adjusting it to a level William Trubridge made me do in his course.
The 25 meter pool in the Tongelreep is perfectly in distance, but the pool depth is 5 meters. This makes it all a little harder as you really have to worry about your altitude in the water. On the other hand, what better training circumstance could I have for improving my awareness of altitude.
Hi Sanne, I’d like to ask you about the speed you choose when doing Pyramid? Thank you in advance.
My speed is quite high, I think it’s about 1 m/s (24-25s for 25m). So for the 25m pool at the tongelreep in Eindhoven, I look at the countdown clock, start at 00 and swim the DNF lane of 25m and come up at 24-25s, wait the rest of the 1m 10s to start again.
Are you doing such a schedule as well?