#44: Do a 100m Underwater Hold (Swim Breath Training)

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:

• #18: 100 Calorie Sled Push/Pull Circuit
• #5: 100g Protein Per Day: Easy Meal Plan

External Resources:

• AIDA International Freediving Safety Guidelines
• Wellbeing Magazine: Mental Toughness and Training