Rounds5
Rest2 breaths
Five slightly longer holds with exactly two breaths of rest in between.
Your benefit: The bridge between table training and real repeated dives.
How the exercise works
- 1.Before you start: breathe calmly, relax your mind. Ready? Start the exercise (a 10-second preparation follows).
- 2.On the signal, breathe in deeply and hold until the countdown ends (about 55 % of your best time, at most 1:30).
- 3.Rest: exactly TWO calm breaths – the trainer cues in and out. No hyperventilation.
- 4.Then the next round: breathe in deeply and hold.
- 5.All 5 rounds in this rhythm. Last round no longer relaxed? Stop cleanly.
Like the one-breath table, but with longer holds and one more breath of recovery. Keep both breaths calm – no hyperventilation, which would switch off your warning system. If you cannot hold the last round relaxed any more, end cleanly – that was still good training. The two-breath table is the bridge between land-based tables and real series in the water.
Practise breath-hold exercises on dry land only, never alone in the water, no hyperventilation. Stop immediately if you feel unwell.
