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My DYN training log
- Thread starterbboynaki
- Start date
- Tags
- dyn pool excercises training
12/19/2016
Dry statics - contraction delay table (final 3 holds were 2:47, 2:55, 3:04):
No warmup
1. (Max expiration > Stop at 1st-5th contraction > recuperation 1 min.) – Repeat 5X
2. (Passive expiration > Stop at 1st-5th contraction > recuperation 1 min.) – Repeat 5X
3. (Reg. inspiration> Stop at 1st-3rd contraction > recuperation 2 min.) – Repeat 3X
4. (Max inspiration> Stop at 1st-3rd contraction > recuperation 2:30 min.) – Repeat 3X
Note: for the first hold of each of the above, stop at the first contraction, second hold stop at the second contraction, and so on.
Dry statics - contraction delay table (final 3 holds were 2:47, 2:55, 3:04):
No warmup
1. (Max expiration > Stop at 1st-5th contraction > recuperation 1 min.) – Repeat 5X
2. (Passive expiration > Stop at 1st-5th contraction > recuperation 1 min.) – Repeat 5X
3. (Reg. inspiration> Stop at 1st-3rd contraction > recuperation 2 min.) – Repeat 3X
4. (Max inspiration> Stop at 1st-3rd contraction > recuperation 2:30 min.) – Repeat 3X
Note: for the first hold of each of the above, stop at the first contraction, second hold stop at the second contraction, and so on.
12/27/2016
Warmup 400m
8x25 dnf / 25 f(5) departing every 2:00 (was easy, did each in about 1:15) (400)
6x100m breathing 3/5/7/7/5/3 departing every 3:00 (all around 2:10 - 2:15) (600)
2x150m breathing every 3 (2:55 each with 2:00 rest) (300)
Total - 1700m
Warmup 400m
8x25 dnf / 25 f(5) departing every 2:00 (was easy, did each in about 1:15) (400)
6x100m breathing 3/5/7/7/5/3 departing every 3:00 (all around 2:10 - 2:15) (600)
2x150m breathing every 3 (2:55 each with 2:00 rest) (300)
Total - 1700m
12/29/2016
Warmup 400m
8 x 25 dnf/25 f(5) departing every 2:00 (400)
6x100m breathing 3/5/7/7/5/3 departing every 3:00 (1:59, next 5 were 2:10-2:15) (600)
2x100m sprints departing every 4:00 (1:45, 1:45) (200)
Total - 1600m
Shoulder felt good on the sprints. Also trying to keep the total distance at least 1600m.
Warmup 400m
8 x 25 dnf/25 f(5) departing every 2:00 (400)
6x100m breathing 3/5/7/7/5/3 departing every 3:00 (1:59, next 5 were 2:10-2:15) (600)
2x100m sprints departing every 4:00 (1:45, 1:45) (200)
Total - 1600m
Shoulder felt good on the sprints. Also trying to keep the total distance at least 1600m.
1/12/17
Apnea cycle (resistance for 65 rpm @ 120 bpm)
Warmup 10 min
5 min: hold 10 sec/breathe 50 sec
5 min: hold 15 sec/breathe 45 sec
5 min: hold 15 sec/breathe 15 sec
10 min: hold 20 sec/breathe 40 sec
+ another 5 minutes doing random stuff between sets above
Superset pullups/pushups: 10/10, 10/10, 10/10, 8/15
db press 15,15,10
Experimented with apnea cycle for the first time. Will do this once a week on my light day.
Apnea cycle (resistance for 65 rpm @ 120 bpm)
Warmup 10 min
5 min: hold 10 sec/breathe 50 sec
5 min: hold 15 sec/breathe 45 sec
5 min: hold 15 sec/breathe 15 sec
10 min: hold 20 sec/breathe 40 sec
+ another 5 minutes doing random stuff between sets above
Superset pullups/pushups: 10/10, 10/10, 10/10, 8/15
db press 15,15,10
Experimented with apnea cycle for the first time. Will do this once a week on my light day.
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