The 100m Underwater Hold Challenge
How long can you stay calm under pressure? The 100m Underwater Hold Challenge trains not just your lungs, but your focus and control. Whether you’re a swimmer, freediver, or athlete looking to push your boundaries, this challenge offers serious physical and mental gains.
The Challenge Levels
- Beginner: 4 x 25m underwater swims with full rest in between
- Intermediate: 2 x 50m underwater swims
- Advanced: 100m continuous underwater swim (with fins or without)
Safety Note: Always train with a spotter or coach when doing breath-hold work in water. Never attempt prolonged underwater training alone.
Why Try This Challenge?
- Boosts lung capacity and oxygen efficiency
- Trains calmness under stress
- Improves mental resilience
- Builds water confidence and breath control useful across multiple sports
Preparation Tips
- Warm up with CO₂ and O₂ breathing tables (used in freediving)
- Try box breathing or meditation to stay relaxed
- Hydrate well and avoid breath training after intense meals
- Always begin with dry-land breath holds before entering the water
Progression
- Time your longest breath hold and repeat weekly
- Log distance swum underwater over time
- Pair this with cold water immersion or sauna breathing to enhance results
Pair it with:
External Resources:
