Mandy-Rae Cruickshank

My training program usually starts about four months before an event and has me doing a variety of activities at different levels. Below is a brief outline of some of the training that I will do to prepare for record attempts.
I work with my trainer Kirk Krack, of Performance Freediving, to set out weekly workout goals and then integrate them around my full-time work schedule and duties as a CAFA board member. I find that marking down my program on a calendar helps me better schedule my time so that I don't run out of time to train.

Gym Training: I switch between these two programs. We start off slow (about 50% of the program) and then ramp it up to doing the full program then tapering off again. The number of sessions per week depends on where I am in my training schedule.
* Program A-40min Cardio (Treadmill & Stairmaster) followed by leg strength training exercises
* Program B- 60min Cardio (Treadmill & Stairmaster) followed by arm strength training exercises

Pool Training: I switch between two programs. One focuses more on CO2 tolerance while the other helps develop better tolerance of low O2 levels. Both programs are a cardio workout with negative pressure and packing dives practiced afterwards. The number off sessions per week, once again, depends on where I am in my training schedule.

CO2 & O2 tolerance tables: I do a couple of these tables a week to help develop my tolerance to high CO2 and low O2 levels. These are done on dry land. Usually I do them at home in bed or on the floor in my office at work during lunch hours.

Stretches: Right now I am stretching for 1/2hr to an hour almost every day. I do head to toe stretches as well as negative diaphragm and packing stretches. This is one of my favorite times of the day. You just feel so good after a good stretch.

Target Training: This training usually takes place the last month or so before the attempts or competition. When I begin this stage of training I will post my schedule here so that you can see how things are going.