This is an excellent exercise for training FIM (Free Immersion). The one shown, is for very advanced divers. However this can easily be adapted to your specific objectives.
Equipment
- Elastic Yoga band 15 cms width – 160 cms long ( see Dyna-band web site ) either their stiffest or next one down
- Standard toilet roll or any other stopper – a knot in the middle of the band is not a good idea !
- One yoga mat.
The Exercise ( see attached photos )
- Lying on the back gasp the ends of the band in each hand and with straight arms pull both ends to the hips.
- The exercise should be done on full lung breath hold without packing.
- Pull with a steady rhythm for 0:30 , then stop and keep holding your breath for 1:20. Then still holding your breath, keep pulling till you can no longer hold.
Recording the exercise
- The exercise should be performed with a heart monitor ,comprising a chest strap and watch , NOT taken from the finger etc.
- The heart beat should recorded:
- at the end of 1 minute ventilation
- at the end of the breath hold just before you take the first breath
- During recovery while breathing immediately at the end of breath hold ,watch the monitor ,it will rise then fall. remember the highest number and record it
- Record the total time of breath hold
Training rhythm
This exercise should be done 2 to 3 times a week and with 1 additional session done on RV without the static phase each session should be not more than 2 repetitions.
Objectives
To get to 0:30 pulling 1:20 hold and pulling while still holding the breath for an additional 1:30 in the RV version the objective is to get to 2 mins pulling this simulates 100 mt dive training  breath hold and  lactic tolerance.
