Optimization of fin-swim training for SCUBA divers

Area of Science:

• Exercise Physiology
• Sports Science
• Diving Medicine

Background:

• Underwater swimming is a unique exercise modality.
• Its specific fitness benefits are not fully replicated by other training types.
• Comparing different training intensities for underwater fin swimming is crucial for optimizing performance.

Purpose of the Study:

• To compare the effectiveness of high-intensity intermittent fin-swim training (HIIT) versus moderate-intensity continuous training (MICT) on underwater swimmers.
• To evaluate the impact of these training methods on maximal oxygen uptake (VO2max), maximal swim velocity, and endurance capacity.
• To determine the optimal training strategy for enhancing diver swim fitness.

Main Methods:

• Twenty divers were divided into two groups: MICT (45 min at 65%-75% HRmax) and HIIT (50 min with three 10 min swim/rest cycles at 77%, 83%, and 92% HRmax).
• Training involved snorkel and fin swimming at the surface, conducted three times per week for four weeks.
• Performance was assessed via energy cost of swimming, VO2max, and timed endurance swim tests.

Main Results:

• High-intensity intermittent training (HIIT) led to a significant 10% increase in maximal swim velocity, while moderate-intensity continuous training (MICT) did not.
• VO2max improved by 18% after HIIT compared to 6% after MICT.
• Endurance times increased substantially more with HIIT (131%) than MICT (78%), with no significant differences in post-swim lactate levels.

Conclusions:

• Both HIIT and MICT significantly improved fin swimming performance with similar time commitments.
• HIIT demonstrated superior improvements in VO2max and endurance capacity compared to MICT.
• Combining HIIT with respiratory muscle training may further optimize underwater swim fitness, as ventilation improvements were not observed.