Ia - O2 tables - STA

 

Hold: 60, 90, 120, 150, 180 ... sec (as long as the effort is acceptable)

Recovery: 60sec

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Ib - O2 tables - DYN

 

Constant recovery time - increase effort

 

Dynamic: 12,5m

Recovery: 60sec

Dynamic: 25m

Recovery: 60sec

Dynamic: 37,5m

Recovery: 60sec

Dynamic: 50m

Recovery: 60sec

Dynamic: 62,5

Recovery: 60sec

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II - CO2 tables - DYN

 

Constant distance / time - decrease recovery time

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25m (as long as the effort is acceptable)

Recovery: 30,25,20,15,10 secs

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50m (as long as the effort is acceptable)

Recovery: 60,55,50,45,30 secs

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III - increasing effort - DYN

 

- 20 secs static breathhold

- 25m draging - impulse every 4 hearbeat

- 25m medium - impulse every 2 heartbeat

- 2x 25m fast - continuously

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IV - varyable effort - DNF

 

- 10 sec static hold & 25m

- 12,5m & 10 sec static hold & 12,5m

- 25m & 10sec static hold

repeat with +90 secs recovery

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V - varyable effort 1- DYN

 

- 12,5m (20sec) & 10 sec & 12,5m (20sec)

- 12,5m (20sec) & 20 sec & 12,5m (20sec)

- 12,5m (20sec)& 30 sec & 12,5m (20sec)

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- 12,5m (30sec)& 40 sec & 12,5m (30sec)

- 12,5m (30sec)& 50 sec & 12,5m (30sec)

- 12,5m (30sec)& 60 sec & 12,5m (30sec)

repeat with 120 secs recovery

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VI - varyable effort 2- DYN

 

- 15 sec hold & 50m

- 25m & 15sec hold & 25m

- 50m & 15sec hold

repeat with 120 secs recovery