Last week I’ve been training pretty intense; the hours after work were mostly consumed by training, cardio and relaxing. The relax part is actually important this week as I’ve entered a next phase in project 13, where the freediving specific schedule is changed. The first weeks the schedule worked as a climax in intensity, so ending with the hard exercises. The coming weeks I’ll be starting with the extra hard exercises and anti-climax to hard exercises ;).

So why is the 1st week after such a schedule intensity change important ? Well many of the exercises do have a certain way of bringing technique vs intensity to a certain level. Jorg has to check if I execute the exercises properly, resulting in a good balance between technique, endurance and intensity.

Not only the freediving specific training schedule has been altered, but the cardio part has gone up a notch or 2. Focusing on intensity-training, the rounds per minute on the pedals has to be somewhere between 90-100 rpm. This week I started with this highly intense way of cardio and have to say that it’s a challenge, it makes the body and mind face a good exercise. Although I sometimes felt like Jochem Myjer on his home-trainer in his ADHD-show.

To reach the end goal, Jorg set a few process goals which I must show to proceed in project 13. For the 1st period of 6 weeks the goals were:

• Dynamic with Fins (DYN): 105m
• Dynamic No Fins (DNF): 90m
• Static (STA): 5:40

Dynamic with fins was the 1st one to go, by swimming 108m in the AAAC Competition the process goal of 105m had been achieved.

2nd one to go was the dynamic without fins, which I did last night before the freediving specific training. The first 50m’s I did not have any problems at all, were I usually do have a few contractions. Then the turn and on to 65m where the harder part started, but actually lasted not for very long and I heard Jorg swimming above me. Jorg was waiting at 75m’s and from there he swims the last meters with me at the surface. Before I could actually think that it was getting harder, I heard the sound that I reached 90m. Surface protocol also no problem and completed within 9s. Overall a good performance and easy re-surfacing is promising enough to see if I can break my PB of 109m again.

The last one to go was static, although I did a 5:33 in the AAAC competition, Jorg wanted me to do a 5:40 today. No matter how many tries I had to do to achieve the 5:40, it had to happen today. So I prepared to do it in as less tries as possible and did it at the 3rd try, after the first two were kind of interrupted (no excuse of course )

Last week I also competed in Heemstede Static competition. For myself I wanted a better time, but after reviewing the circumstances and little things the 5:14 was a fair result. The 5:14 got me into 2nd position in the competition, all in all satisfied with that, also because the intense training weeks.

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