AppneistStatic Intermediate ⏱ 30-45 minutes 📍 Pool
10x Static Holds with Contractions
Build CO2 tolerance through repeated static breathholds with controlled contraction work.
View workout →Over Under Intermediate ⏱ 15-20 minutes 📍 Pool
200m Over-Under
Classic conditioning alternating underwater and surface swimming.
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What You'll Get
✓ Complete over-under structure
✓ Multiple difficulty adjustments
Training Focus
Cardiovascular conditioningrecovery between dives work capacity
Requirements
⏱ Duration
15-20 minutes
👥 Level
Intermediate
📍 Location
Pool
Related Workouts
- Static Intermediate ⏱ 20-30 minutes 📍 Pool or Dry
CO2 Static Table (15-20 Minutes)
Continuous CO2 tolerance training with minimal recovery between holds.
View workout → - Dynamic Intermediate ⏱ 45-60 minutes 📍 Pool
16x50m High-Volume Protocol
High-volume CO2 tolerance challenge with multiple pacing strategies.
View workout →