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My DYN training log

12/17/2016

Warmup 400m
4x200m: 25m dnf, 25m breathe every 3, 50m breathe every 5, 50m breath every 7, 50m breathe every 3 but swim fast (rest 1:00)
Cooldown 200m

Total - 1400m
 
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.
 
12/20/2016

3.1 mile trail run in 26:23 (8:31/mile)

pullups 10,10,10,8
db press 3x15 (15#)
pushups 20,20,15
 
12/23/2016

warmup 400m
6x100m breathing 3/5/7/7/5/3 departing every 3:00 (all around 2:10) (600)
2x150m rest 2:00 (times were 2:57, 3:03) (300)
4x 25dnf / 25 f(5) (200)

Total - 1500m
 
12/24/2016

stairmaster intervals 30 minutes


I was breathing entirely through my nose the last 10 minutes of these
 
12/25/2016

400m warmup
6 x 25 dnf / 25 f(5) resting 0:30
6x150m breathing 3/5/7/7/5/3 resting 0:30 (total time was 24:22 so average was around 3:40 for each)

Total - 1600m
 
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
 
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.
 
12/30/2016

stair master 24 minutes (3 minute intervals)

pullups 10,10,10,6
superset bicep curl + db press 3x10/15
pushup 3x20
squat 15,12,10
 
1/1/2017

Warmup 400m
8x25dnf/25f(5) departing every 2:00 (400)
2x150 breathing 3/5/7/7/5/3 (300)

Total - 1100

Stopped short, tired and my ankle was hurting.
 
1/6/2017

3.1 mile trail run in 26:36 (8:34/mile)

pullups 3x10
db shoulder press 20,20,15
pushups 15,15,12
 
1/7/2017

Warmup 400m
8 x 25 dnf / 25 f(5) departing every 2 min (400)
6x100m breathing 3/5/7/7/5/3 departing every 3:00 (all were 2:15) (600)
100m sprint (1:45)
50m sprint (0:50)
50m breastroke

Total - 1600m
 
1/8/2017

Warmup 400m
5x150m breathing every 5, arms only (3:30 each, rest 0:45) (750)
A few dolphin kicks with short fins but my right ankle really hurts.

Total - 1150m
 
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.
 
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