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.