training for 50m DNF

[KSC]

Yes, it is a very short distance. I'm training out of neccessity for a military school, one of the swims I need to complete is 50m underwater. Currently, I'm doing CO2 and O2 tables every other day, but never getting over about 45 seconds of holding my breath. I don't have a pool around since I'm currently in Iraq, so for now I'm limited to dry land training. I've also been doing some walking apnea. I'm a decent runner, running 25-30 miles a week. I just passed through an obsession with weight training and I feel as though I'm limited by my muscularity, 190 pounds at 5'11", which is something I'm trying to fix since it really hurt my running. So, my question is, for the 50m swim, how long do I need to build my breath holds up to for a safe completion? Also, is the breaststroke/dolphin kick the best method? And when should I do my tables, and walking apnea since I run in the mornings and don't want to do it before that? Also, is there anything I should add to my regime? Thanks very much for any help you have to offer.

[island_sands]

Originally Posted by KSC

So, my question is, for the 50m swim, how long do I need to build my breath holds up to for a safe completion? Also, is the breaststroke/dolphin kick the best method? And when should I do my tables, and walking apnea since I run in the mornings and don't want to do it before that? Also, is there anything I should add to my regime? Thanks very much for any help you have to offer.

KSC
you can search this site for some decent dry apnea tables, and if you have someone spotting you in the pool, also some good CO2 tables to help you build up some tolerance. Your breath holds will improve if you relax more, which is probably not that conducive in the environment in which you work. A good breathing technique will assist you, I have been taught to do a relaxed breathup with no hyperventilation, simply a small inhale, hold for two seconds, and exhale for double the time slowly. after 2 min, exhale all your breath that you can, and take one large breath, starting from the stomach up through the ribs and chest and finally open wide mouth for the last "suck" i do breathe ups on my back and slowly roll over when i am ready. by doing this i have added nearly 2 mins on my PB.

As for regime... this one has worked very well for me in the past two weeks and i am sticking to it..

see attached..

Be safe!