Sebastian

NASLUND

50 hours training leading up to a 10th place in the World Championship (Constant no fins) in Bahamas 2009

SUBJECT DATA Name Sebastian Naslund Age 42 Weight 72 Length 187 Resting heart rate 56 VC 6.3 (5.9 when starting freediving) RV 1.9 HB 145 Training philosophy: do as little as possible. DIVING HISTORY Started competitive freediving 1999 Prefer depth and all disciplines without fins. Equalization problems at 14, 19, 27,33, 45, 60+ Like the feeling of depth and risk involved in freediving. NR: CNF 40, 44, 51,56. FIM 68, 73. DNF 103, 108 Have been selected for four WCs, taken part in three.

DOSSIER SPECIAL ENTRAINEMENT

IgorLibertiwww.apnea.ch

Thestorystartstwomonthsbeforetheworldchampionships.

Motivation
IamlyinginanapartmentinBangkokstaringatthe fanturningandturning.Iamthinking:"IfIgoingtodo it,Iwillhavetostartnow,Ihavedelayedthisfarto long.Ineedtostarttraining". Ipeakedinfreedivingtwoyearsagodoing56meters CNFintheworldchampionshipinSharm2007.I finishedin5thposition.But56metersisnothingnow adays,andIcantevendothatanylonger.AndIhave lostthemynationalrecordinthisdiscipline.The current61metersseemsunapproachable. OfcourseIcoulddoit,mostthingsinlifearepossible butdoIwantto?AmImotivatedtotrainthatmuch? Idreadthefeelingcomingupfromdepth:theburning lacticacidspreadingoutinthearms(Ievengetitin thepectoralmuscles),thefeelingofweaknessand helplessness,thesuppressedbreathingcontractions rippingatmylungs,thenegativethoughtsbordering toanxiety.WillImakeittothesurface?Imustreach thesafetydiversbeforeIblackout. Ihavelostalotofmyphysicalselfconfidence.

Science
Iamstudyingsportpsychologyatuniversityand Iknowthisisthebasicissueofmotivation. Why?Whatsinitforme?Whatarethe rewards?Whatwillhavetosacrificeinorderto havetimeforallthattraining?Howimportantis arecord? Thereareexternalmotivations:therespectI willget,theattention.Butthatisnotenough, externalmotivationisanuntrustworthyallyit caneasilydisappearifotherrewardsappear. Intrinsicmotivationisthestrongest,doing somethingforthejoyofdoingit.Butfreediving trainingcanbeterriblytedious,boringand damnhard. ThepsychologyscientistMihlyCskszentmihly

hassaidwisethingsaboutmotivation:we needveryclearlydefinedgoals,thatarehard toreachthatischallengingbutstillwithin ourskill.A5050chancemotivatesthemost ambitiouspeople.AndIamsupposedtobe oneofthem.

WhatcanItrainhereinBangkok?The swimmingpoolisfarawayandIcouldhardly findsomeonetotrainwith,andbesidesthatI hatepooltraining.Icantaffordagymcard andthereisnowheretojogamongallthiscars andcrowdedroads.

Theweaklink
Ihavefreedivedcompetitivelyfor10years,I knowalotaboutwhatisneededfora maximumdiverightuptotheedgeofmy capability.Thereisnogeneraltrainingscheme thatcouldapplytoeveryone;weallhaveour ownweakestlinks.Iwillhavetofindoutwhat mineisrightnow. Motivationistheprimaryone,withoutthat youhavenothing.Butmotivationisnothing unpredictablethatmayormaynotoccurlike inspiration,itcanbenurtured.Itrytofocuson thepositive.IknowIlikewhatfreediving trainingdoestome,itkeepsmefit,forcesme tostayhealthyandsharpinmind.IfIcould findsomejoyinthetraining,somehow.SoI willhavetodothiswithascientificapproach. Ineedasmallgoalthatisnottoohardbut stillgivesmesomerewards. WhatforinstanceifIheldmybreathfor5 minuteseverydayforamonth(70%ofmyPB) thatwouldbeinterestingtofindoutwhatit leadsto.Andsinceoneofmyweaklinksis CO2endurance(bothphysicalandmental)I couldforcemyselftoneverstopbeforeIhave endured2minutesofbreathingcontractions (causedbyhighCO2duringbreathhold).That isagoodstart,everymorningbefore breakfast.

Physicalfitness
Somehighlevelfreediversareawfullyfit (cardioVO2maxO2uptakecapability). Althoughfreedivingisaboutdealingwith VO2min,IbelievestartingwithahighVO2max isimportant. Andyouneedmusclesthataretunedinfor themovementintended(breaststrokes). Andmusclesthatcanendurelacticacid (whenO2isfinishedlacticacidappears). Andyoubenefitfromtheincreasedblood volumethatmuscletraininggivesyou. Idonttraincardio,Idontliftweights,Ilook almostmalnourishedwithmy70kilosagainst 187inlength.IpantwhenIwalkupstairs. Therehasbeenfartomuchcomputerinmy lifethetwolastyears. Ineedtotraincardioandmuscles!Butaslittle aspossible.

Habitsandroutines
Withgoodhabitsyoucanachievemostthings inlife.Getintoaroutine,andsticktoit,no matterwhat.Prideyourselfinyourdiscipline. Themostimportantpartoftrainingisactually startingtodealwithalltheexcuses. AsithappensIhaveseenanabandoned stairmasteroutsidemyapartment,situatedon averandawithaviewtowardssomedistant skyscrapers.Thatsnice,atmosphereis important. Theminimumamountofcardioneededto improveyourVO2maxissessionsof30 minutesof75%ofyoumaximumheartrate. (maximumheartrate=220yourage).Annelie Pompethatworksasapersonaltrainertaught methis(shefinishedsecondintheWCin Sharm2007witha77meterCWTdive).Doing this23timesaweek,willshoweffectalready after3weeks.ThefirstpartofVO2max increaseistheeasiest.

Iwilldo30minutesofcardioeverysecond dayforamonth.Andletspretendmyheart rateisthatofa20yearold(tomakeitslightly harderforme).Thus150160inheartratefor 30minutes. Andletseveryseconddaydo30minutesof: pushups,situps,pullups,kneebendsathigh

spacesothatmyheartraces.Andlung stretchingtopreparemeforthedepth. Thatwillbe15sessionsofcardioand15 sessionsofmusclesand30apneasessions. Ifindmymotivationintryingtotrainaslittle aspossibletoachieveasmuchaspossible.

Specializedtraining
IreturntoSweden.Iamafreelancerinmany tradessoIhavelotoffreedomifIplan everythingright.BackintheofficeIsetnew goals.Ifeelmuchstrongerafteronlythree weekstraininginBangkok.Ichangethe stairmasterto30minutesofintervaltraining inmy7floorbuilding.Elevatordowntakes40 seconds,thenrunningup1.15minutes.If done16times=30minutes. Istopdoing5minutebreathholdsandswitch to3minuteswalkingapneaswith breaststrokes(40secondfreefall).This produceslacticacidtoleranceanddive responsesensitization. Imanage10walkingapneasthenintervalstair trainingsbeforeIhavetoheadtowardsthe Bahamasandatotallynewchapter.

Lotsofwaterbutnodepth
AweeklaterIamheadingnorthfromWest indiesina27footsailboat,movingalongthe chainofislandscalledthelesserAntilles aimingfortheworldchampionshipsin freedivingonLongIslandBahamas4weeks later.Meandafriendhasinvestedinthis thoughlittleoceancruiser. Weseldomfindcalmwaterandhavetokeep pushingnorthwithlittletimetotrain.The boathastoberepairedoftenandsailingat nighttakesitstoll.

Finetuning
Inthecabinigetbackintotheroutineof5 minutebreathholdswithminimum2minutes contractions.Idontwanttolosemyapneic ability,orrather,forgettheawfulfeelingof contractions. Imanage10moreofthesesessions. Ialsoneedtotraintodivewithoutmaskor withfluidgoggles.Themasktakestoomuch airdownto60metersoneliterislostinthe mask.MyequalizationsortoflockswhenIgo withoutmask,somereactionstothewater flowacrosstheeyesmaybe.SoIdoshallow divesaroundtheboatwithfluidgoggles.I needafeelingof"belonging"inthewater. Thepushups,situpsetchasmadesome effects,butnowIneedtotraintothespecific muscles.Itieashockcordtoawaistbeltand totheaftoftheboatandagainstthis resistanceIdo200breaststrokesandthen200 kicksfocusingontechnique.Imanagetodo5 sessionsofthis. Ineedtoadaptmylungstodepth.Theyoga stretchingonemptylungshasbeengood,but nowineedwater.Buteverywhereweanchor itisshallowandatseaitisalwaystoorough.

Wefind20metersafewtimesandIstartwith emptylungs(firstonelongerdiveonFRC(half lungs)andthenafewwithtotallyempty lungs,downtoRV(residualvolume).Onabad daymydiveswillprogressfrom712meters, onagooddayIgofrom915metersinthree

fourdives.Thisresemblesverydeepdivesif theyhadbeendonewithfulllungs. AtthesurfaceItakeamouthfillbeforeIgo emptylungs.Thishelpsmetrainmouthfill equalization.Idothesamethingbetween0 10meters,asIwilldofrom5060meters.

Adryapproachtotraining
Generallyfreediversbelievethattheyneedtodomaxattemptstoprogress,butIwanttoprovethat landtrainingandshallow(evenadeeppool)trainingisenoughtodoaspreparationfordeep freedivingaboveyourpersonalbest.

Duringthese6weeksleadinguptotheWorldChampionshipsIhavemanaged thefollowingtraining. 40x5minutebreathholdswith2minutescontractions.20hours 18x3minuteswalkingapneaswithswimmovements(3minutes).4hours 20x35minutescardiotrainingat7580%ofmaxpulse.10hours 15x25minutesgeneralmuscletraining.7hours 4sessionswithswimmovementsagainstresistance.2hours(toolittle) 20severeyogastretchingwiththepurposeofpreparingthelungsfordepth. 10hours 4emptylungsessionsinwatertomax15meters.2hours(toofew). 55hours=9hoursaweek=1.5hoursadayfor6weeks.
Thismightseemalotfortheleisurefreediver, butridiculouslylittlefortheelitefreediver. Yesitisnotmuch,butdoneinrightamounts, atrighttime,withrightintensityithaseffect. Alsoifyouliveahealthylifestylenot forgetting,rest,sleep,nostress,specialdiet, hydration.Itwillhaveeffect. Speciallyimportantisthatallthebreathholds aredonewithvisualizationsofthediveandif possiblerehearsingthefuturedive.Ihave apneawalkedwithwaterfilledgogglesand noseclip.Ihavedoneswimmovements,but aboveallmouthfilltechnique(whichisquite subtleandcontainsmuchmoretricksthan justfillingyourmouth).Ihavedone themouthfillinallmy5minutebreathholds, andequalizedagainstcontractionswithout loosingthemouthfill. 6weekslandtrainingaboveledto: Restingheartrateof52(4) 1.2kilosofaddedmusclesand0.5kilosofloss offat(yesIhavesome). Andaboveallafeelingoffitnessandadded physicalselfconfidence. IfIhadtimeIwouldadd1015sessionsof workloadapnea,likerepetitivebreathholds whilewalking,spinningorbetterswimming. Uptothelacticacidthreshhold.

Landohoy
ImooratLongIslandBahamas. WilliamTrubridgetheexecutive organizerofthecomingWorld Championshipturnsupandleaves meacarandaspendingaccount.I amsupposedtodomostofthe practicalworkneededtogetthe competitionrunningsmoothly.ButI amalsoregisteredasacompetitor. SoIgotothefamousDeansBlue Holeandstarttraining.Beforethe compdayImanagethefollowing seriesofCNFdives: 40(fim),52,57,59,50(earlyturn), 62,62this,duringa10daysperiod. OnthecompetitiondayofnofinsI haveannounced65meters,3meters abovemyrecentpersonalbestand nearly10metersabovemy competitionPBfromthelastworld Championship2yearsago.

65meters withoutfins
Itakepartinthemeasuringofthe rope(donealongaroad).Istandat the65metermarkandlookbackon theropeontheground,andguess what,itlooksdamneasy.Afew strokesandalongnicefreefall.Ifeel strongandconfident. Trubridgedonatesmeabluefull bodiedswimsuitwithalotofglide,I lookabitsillyinthisslim bodystockingbutfeelhydrodynamic andIfeelconfident.Andwith confidenceyoucangofar(ordeep).

IgorLibertiwww.apnea.ch

 Divestrategy
Ihaveidentified17factorsinvolvedinafreedive.Cardiofitness andfinetunedmusclesaretwo.

NowIhavethefollowingchallenges: 1.TheriskofBO(usingtoomuchenergy). 2.Failingequalizationandturnearly(loosingmouthfill). 3.Squeeze(alveolis"breaking"andbloodspit).

Squeezeisnotaproblemanymoredownto thesedepths(duetotheyogastretches,the emptylungdives,theFRCwarmups).Iwill alsobeevenmoreprotectedfromthisifI choseadivestrategythatinvolves contractionsslightlylaterthanusual. FailingEQiseasytosolve:takemoreair (and/ortrainmoremouthfillswithRVat shallowdepths).Butmoreairisnotalways beneficial.Idontwanttospendenergyatthe startofthedive(draggingallthatairdown),a heavyworkloadwilldelaydiveresponseand increasemetabolismandearliercontractions asaresult.Iwantonlyasmuchairneededfor theEQ. BOismymainconcern(lowoxygen).Itiseasy tosolveaswell.Justdontincreasebreathing beforethediveandhavemoreCO2inthe bloodandgetmorebloodflow(=O2)tothe brain(vasodilation). Butlessbreathingalsomeansearlierand morecontractions.Andcontractionsatdepth mayincreaseriskofsqueezeonme,but foremost,contractionswillinterferewith equalization,andmakemeloosefaithinthe divealreadyonthewaydown. IhavetochoosebetweenriskofBOorriskof squeeze. SoIhavetofindamiddlewaywhenitcomes tobreathing.Thehydrodynamicsuitwill reducemyenergyspending,andalsoexpose metoachillduringthedivewhichisgoodfor theonsetandintensityofthediveresponse. ThisalsomeansIcantakelessledweights. Nowarmupwillgiveabetterdiveresponse andlessriskofBO. ButIwilldowarmupsinordertogetaspleen release(23warmupsisneededformetoget afullspleenrelease),thisleadstomore availableredbloodcellsthatbuffertheCO2 slightlyanddelaycontractions,thusIcan breathslightlylessbeforeandstillget contractionsrelativelylate. Breathingtoomuchbeforethedivewill changemybloodPH(moreacidic)andred bloodcellswillholdontoO2andnotrelease theminthecellsjustaseasyasnormally(the Bohreffect).

SohowdoIbalanceallthis? Mystrategyis:
Moreweightthanneeded(lessworkdown,latercontractions,easierequalization). Slightlymorebreathupthanisprudent(latercontractions,lessriskofsqueeze). 3warmups(latercontractions,lesslikelihoodofsqueeze). Swimsuit(colderbuthydrodynamicandlesswork).

 Solastquestion.Howmuchweight?
Heavy(advantages)=relaxeddown=earlier diveresponse+focusonequalization+ latercontractions+lessO2spent+less chanceofsqueeze=betterselfconfidence. butalso: Heavy(disadvantages)=morestrokesup= moreoxygenspent=earlierlacticacid= negativethoughts=chanceofblackout. WhatequationshallIchose? Mynormalstrategysofar(55+dives)has been: Shortyneopren1mm+1500gram neckweight=neutralat11.5 Idoexperimentswithswimdownof7 strokes. Withswimsuit=Ireach27.1meters With1mmneoprenshortywith1000gweight=Ireach31.3meters Iwillgoforswimsuitand800gramofneckweight.Fluidgoogles,Paradisianoseclip,waistbelt underthesuit,swimcap.

Thedive
Mydivestartsthenightbeforewithyoga (asanasandpranayama),andImakesureI havethefollowingvitamins/foodsupplements inmybody:Creatine,Magnesium,Omega3, Lglutamin,Iron&B12(longterm,notshort term),Cvitamin,andlotsofwaterthenight before. Inthemorning,Ieat4hoursbeforethedive: porridge,grapefruitandapple.Icandodives on12hoursofnoeatingbutnowIam platformmanagerfor4hoursbeforemydive andneedsomethingtokeepmegoing.

Warmup

Istartedmyfreedivingcareerwithlotsof warmups,thenswitchingtoafewFRCs,then inspiredbySebastianMuratIswitchtono warmupandnearlynobreathup.UntilIlost allmotivationtodivesincethe"diveresponse dives"(thepurposeoftheMuratstrategy)is damnhardworkwithlotsofcontractionsand lacticacid.

2minutesbreathholdatdepth(pulldown) Rest4minutes 2minutesbreathholdatdepth 4minutesrest 1minuteRVto10meters 8minutesrest

IgorLibertiwww.apnea.ch

Breatheup
Thelast4minutesIstartwithdeeperslow breaths,thelastminuteafewpurgesdownto RV(importanttomaximizeO2inlung).Thisis acriticalpointof"thedive",ifI breathtoomuchIwillgowithtoolittleCO2 andriskaShallowwaterblackout(thisisvery individualwhatistoomuch).

"The10thbestdiveintheworld"
Thedivewilllastabouttwoandahalfminutes andconsistsofmany"checkpoints". Iamcautioustobeslowinthestart.Toliftmy legshighabovethesurfaceandlettheir weightpushmedown.Andnotstress.This sumsuptheessenceofthedivetobewhere youarenottoinyourmindbeaheadof yourselfthusneverlongingforthebottomI amactuallynotplanningtogoanywhereI justtrytoperfectwhatIamdoinginthatvery movement/moment.SebastianMuratsaid: focusonprocess. Iamfocusedondoingsoftstrokesinthe beginning,notbeingefficient.Idonotwantto arousethebodyanddelaytheonsetofthe diveresponse(fromMurat).(Ihavenoticed thisslowstartinGuillaumeNeryaswell). Idocountmystrokes,Ihaveto,becauseIam sofocusedatthemomentthatIwillforget otherwise.Idosevenstrokes(justas Trubridgedoes),thistakesmetoaround30 meters. Thismeansthataroundmy5thstrokeIwill havetofocusandfillupmymouthfill(thank youFattah) AtmyseventhstrokeImighthave contractions,thatisearlyandmakes equalizingharder,butItellmyselfthatitwill diminishthechanceofBOatsurface(with highCO2dives).Thisdive,Igetcontractions at40metersfromthesurface. Ihavechangedintofreefallingwitharms alongmysides(justasHerbertandTrubridge). Ihaveprogrammedmyselftoexpectalonger freefallthanIactuallyexpect(!)aimingfor70 insteadof65. SinceIavoidoverpackingIamalwaysshort onairforequalizingthelastmetersthereis nothingleftsoIwigglemyjawandmovemy lipsinfrontofmyteeth(trickpickedupfrom Nery). Ihavevelcroonmysuit(everybodyhas)butI pickedthisupfromTrubridgemanyyearsago. ThereIputmytag. InthisdiveIdidahalfbadturn,didnotgeta fullpull.Eventhoughtheplatelightwarned meoftheturn.InthefutureImightchangeto dodoublehandpullifthereisnoriskof squeeze. AttheturnIdosoftstrokesagaintoavoid squeeze.(Scientisthavenoticedthatmaybe 80%ofallcompetitivedivesmaysuffer squeeze,usuallyjustnoticedasfatigueafter thedive).Ofcoursesoftstrokesmakesmy divelongerbutIspendlessenergy,anddonot disturbmydiveresponse. Ihaveverylittlemusclesandwhenlacticacid comesitspreadsoutinthepectoralmuscles aswellasdownIntothecalvesandthat producesabluntfeelingandsomeanxiety.I wantit(sincevasoconstrictionandanaerobic metabolismgivesthebrainmoreO2),butI dontwantlacticacidtooearly. Istartfocusongrippinghighinthewaterand reallywaitfortheglideasprintwould increasetheriskofBOevenifitshortensthe dive(advicefromWinram). IseethesafetydiverandIconcentratetokeep hazythoughtsaway,thereisagreyzone whereyouchoosetorelaxandbecome unconscious,youcanconcentrateandstay outofBOforafewsecondslonger.

TheSPIdontreallyhavetothinkthatmuch aboutit.Idoiteveryday,everydrybreath holdevenaftera1minuteapnea.Itrain recoverybreathingevenifIdontneedit.I eventraintoseekoutanimaginaryjudgein everylittleswim,everystatic.Eveneverytime

Ihappentostandupandgetadropinblood pressureandfeeldizzy,Iremoveimagined facialgear,Ilookforanimaginaryjudge (nevermycoach,neveracamera)andIdo therestoftheSPIcoulddoSPat50% saturation.

Quoderatdemonstrandum

IgorLibertiwww.apnea.ch

iththis65meterdivewithoutfinsIfeelthatIhaveproventhat youdontneeddeeptraining.Ipreparedwith50hoursland trainingandonly4hoursinwatertrainingand7deepdives andthenacompetitionPBto65metersCNFwhichgavemea Scandinavianrecordanda Factboxes 10thpositionintheworld championship. Purpose:

RegainmySwedishrecordinCNF(was61 meters) Mypersonalbestincompetition56meters. Mainobstacles: Oxygenconsumption,Iamunfitanduntrained. Troubleequalizingwithoutmaskandwaterin eyes. Minorbutpossibleobstacles: Lightchanceofsqueezeat60+ Lightchanceoflosingmouthfill

TRAINING FOR PEAK

AnneliePompe

Purpose

Focus

BasicTraining

Cardio:Longandmiddledistancetrainingto getastrongheartandstronglegs Buildinggeneralstrengthandcardiofora Strength:Generalstrength,basicexercises. fitbody. Flexibility:Lightyogaandgeneralflexibility training CardioIntervaltrainingandswimtraining Strength:Workingonlacticacidtolerance andenduranceoffreedivespecificmuscles Flexibility:Specificstretchingonproblem areas Cardio:Techniquetraining/swimtraining, increasingthehypoxicandlacticacid tolerance Strength:Specializedmuscularstrengthand mentalstrengthtraining Flexibility:Specializedyoga,pranayamaand lungstretching.

Specifictraining

Trainingfreedivespecificmusclesand energysystems

Specialized training

Specializinginyourdisciplineand increasingyourapneicability