Freediving training tables are used to teach your body what to do in low oxygen enviroments or high carbon dioxide enviroments.
DO NOT TRAIN TABLES IN THE WATER
OR OPERATING MACHINERY OR DRIVING
YOU CAN AND WILL PASSOUT
These are the Tables that I use below:
You should work with both as the tolerances for c02 and 02 are trained for differently. The co2 table trains you feel better while diving, while an o2 table helps your body actually work on lower o2 levels.
A co2 table is basically a series of dives which gives you less and less time to recover in between breath-holds. So the co2 in your body increases throughout the exercise. This gradual increase develops your tolerance to co2 that causes that burning sensation in your lungs. If who have a really strong, or early desire to breathe you should concentrate on co2 tables. Your maximum hold should really be no more than about 50% of your maximum breath hold time.
o2 tables are designed to increase yor body's ability to slowly use oxygen. The recovery phase is the same, so the co2 is expelled properly in between dives. These kind of tables are the best way to train your body to work well with low o2.
Get the idea? Its pretty simple really, so go ahead and construct your own tables to suit your requirements.
When you are training you should only focus on one type of table per session, focusing the body’s conditioning on either co2 or o2. You must also only do one table per session. When constructing your tables ensure that you do not push your limits too far by either setting your co2 hold at over 50% of your static PB or having your last 02 hold at more than 80% of your static PB. Tables are not there to push your limits, they are there to condition yourself. Each table will take quite some time to complete so have a patient buddy!
Remember that freediving training is all about baby steps and slow steady progress is a safe environment. Always train with a buddy and never dive alone. Even a seemingly easy table can be deadly if conducted alone.