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There is a myth in freediving, that diving to achieve numbers and depth targets is a shallow way of approaching the sport. Of course, there is so much more to freediving than diving on a line and chasing depth, however when one is on a mission to achieve a bigger athletic dream, then numbers are quite a clear indicator of where one is at. Simona Auteri explains.
We cannot achieve certain depths safely unless all stars align, and therefore a number on a watch and a protocol with a smile becomes an indicator of where we really are in terms of relaxation, technique, nutrition, sleep, stress, equipment, or even health. When approaching depth progression, one of the questions that we must ask ourselves is why do we dive, what do we want to achieve, how much time can we dedicate to our goal and how do we plan to achieve it. Having a clear call helps to understand one’s objectives and define what it takes to get where one wants to go. Let me break down some depth targets the way I have experienced them.
0-20m: Usually they are harder to master as we discover how to approach our fear of depth, we learn equalization for the first time with Valsalva and Frenzel techniques or hands-free for the lucky ones.
20-40m: We are reaching the full potential of recreational freediving. We can still work our way down with Frenzel and reverse packing rather safely. If one has access to a pool, it is good practice to introduce one or two pool pieces of training a week, to work on CO2 tolerance, and do hypercapnic training.
40-55m: The first step beyond recreational freediving requires a little more effort and presence in the water than the occasional training. Frenzel and reverse packing could still be a safe option, however one needs to start to learn their mouthfill to progress safely to the next depths. There are different exercises for mouthfill, but once we get a little bit of practice, the one I like the best is to train with my very own ‘freediving bong’.
55-70m: This is the first level up to become a deep freediver. Usually, it is at these depths that we recognize whether we can properly manage the mouthfill as it’s the passage to the tongue in the T position that triggers air swallowing and the loss of mouthfill and consequent early turns. Usually, that’s also where we need to start considering ourselves real athletes. To master these depths aside from equalization, we need to build the athlete together with the freediver to fight hypoxia and to have our body really support our performance. Food and a good sleep/rest schedule are important routine practices. This is also where we need to address the importance of proper equipment: from carbon fins to thin smooth skin wetsuits and freediving neck weights, the equipment we use makes a huge difference to performance. Towards the end of the 60 meters, we will need to readdress where we are neutrally buoyant as we might want to be a bit lighter so as to be at more ease on the way up. As freefall starts becoming longer, we will need to start dedicating time to meditation, journaling, and visualization. We will need to address our fears and our blockages and meditate on them to see where we are really aching and let go of the illusion of control.
70-90m As we build the athletic body, the game seems easier at these depths. As our air volume only decreases from 1/8th to 1/10th in these depths, one single equalization can last us a lot of meters and progression is potentially very fast, that is if we don’t have any other hindrance our way. One of these is having dealt with our fear of depth at the conscious and subconscious levels. If our subconscious mind doesn’t agree with us that we are ready for these depths, there will be obstacles in the form of missed equalization, early turns, or even injuries such as trachea and lung squeezes or sambas and blackouts.