· dynamic · 2 min read
DNF (Dynamic No Fin) Training Techniques: How to dive Nofin further 🐸
Nofin, one of the hardest disciplines of Freedive, but if practiced until fluent, you will fall in love.
Hello friends! 🙌 Today I will share DNF (Dynamic No Fins) training techniques. 🐸
Recommendations 🌟 1️⃣ Practice Nofin technique well 🏊♂️ • Try 5 arm strokes or 5 leg kicks and try to go the furthest distance. Try various arm strokes and leg kicks. Recommend watching techniques from competitors on YouTube for ideas. Just so you know, No fin technique in the pool and in the sea might not be the same. • Try Nofin Sprint 🏃♂️: Swim fast to see which parts create drag, and try to adjust posture to reduce drag. Recommend wearing short sleeves and shorts to train so the body feels the water fully and knows where drag is most.
2️⃣ Find a Neck weight and adjust buoyancy perfectly 🛟 Very important. If too buoyant or too sinking, it affects distance. Like in the clip, buoyancy wasn’t quite perfect, still floating a bit. If buoyancy is perfect, Nofin diving will be easier and feel much better.
3️⃣ Train CO2 Tolerance often 🌬️ At least 1-2 times a week. Optimally about 3-4 times per week. Recommended training methods: • Over Under No fin 🔄: Dive Nofin 25m and swim 25m continuously without rest! For 10 rounds (Dive 25m + Swim 25m counts as 1 round). • Dynamic CO2 Table: Try diving Nofin 25m 8-16 rounds using minimum time ⏱️. Very important is training intensity must be hard but not too hard that you don’t want to train again. CO2 training must be done consecutively for many days. Should make it challenging and fun ✨.
4️⃣ Test Dive Speed 🚀 If diving too fast, it uses lots of energy 🏋️♂️ and faces lots of drag. If diving too slow, O2 disappears with breath-holding time anyway. Brain uses O2 all the time. So must try testing each speed. Try slow, try fast, until finding the optimal speed.
5️⃣ Test number of kicks per arm stroke 🤹♂️ See what suits you. If watching competition VDOs, many competitors use different arm to leg ratios. Some use 1 kick 1 arm, some 2 kicks 1 arm. The number depends on the individual 🧍♂️, depending on preference, Mobility, Muscles, etc. 🤸♂️ So must test.
There are many more things that make Nofin longer and more comfortable 🌈 but saving for next post. Anyone with questions can ask in comments. Tun 🤙