12 Week Dynamic Pool Training Guide
Structured pool training for intermediate freedivers, designed to help you build toward Advanced and beyond with a smarter, more affordable plan.
 
Stop guessing what to do in the pool each week. This guide gives you a clear 12 week structure built around two pool sessions and one dry session per week, helping you improve dynamic performance with calm repetition, progressive overload, and quality-first training. It is made for divers who already have a solid base and want a cleaner path to longer, more efficient dives.
 
Why divers love this guide
Built for the 50m diver
Perfect for freedivers working toward Advanced level performances or looking to push beyond their current plateau.
Affordable structure
Get a proven training framework without paying for ongoing one-on-one coaching.
12 weeks already mapped out
No more making it up session by session. Just open the guide and train.
2 pool sessions + 1 dry session each week
Simple enough to follow, enough structure to create real progress.
Designed to improve calm, control, and distance
Build better CO2 tolerance, cleaner pacing, stronger composure, and more efficient long swims.
Progressive without burning you out
The program follows Deep Sensations training principles, quality first, smart progression, and no hard max attempts until the target week.
Includes proven dynamic-specific training tools
Rehearsal dives, CO2 tables, STA + DYN work, segmented dives, 25m quadruples, apnea walks, one-breath tables, and more.
Track your progress properly
Built-in session logging helps you measure urge to breathe, contractions, technique, fatigue, mental state, and recovery quality.
 
Who it’s for
This guide is for freedivers who already have a solid pool base and want more direction in their training. If you are swimming around 50m dynamic and want a proper structure to help you move toward Advanced or beyond, this is for you. It is not a beginner plan.
What’s included
12 week dynamic training structure
2 pool sessions per week
1 dry session per week
Base build, build, deload, peak, and taper phases
Clear exercise glossary
Deep Sensations training principles
Session tracking template
 
Ready to stop winging your pool training?
Get the 12 Week Dynamic Pool Training Guide and start training with more structure, more confidence, and a better shot at hitting your next dynamic milestone.
Buy now and start your first session this week.