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My DYN training log

2/25/17

warmup 400
4*100 3/5/7/7/5/3 every 3:00 (2:00-2:10)
10*25u/25f short fins in 13:30 (500)
1*25ufufufuf in 6:15 (200)

total - 1500
 
3/3/2017

warmup 400m
4*(150(5), rest :30, 100 fast, rest :20, 50 sprint, rest 1:00) (total 33:30 and approx times were 150 in 3:30-3:45, 100 in 2:00, 50 in 0:52-0:55)

total - 1600m
 
3/4/17

warmup 400m
4*100 breathing 3/5/7/7/5/3 departing every 3:00 (400)
10*25u/25f short fins nonstop (500)
2*25ufufufufuf with full recovery between sets (first was 7:40, second was just under 7:00 i think...) (500)

Total - 1800m


3/5/17
Apnea cycle @ 65 rpm 120 bpm
5 min warmup
10 x 5 sec hold/25 sec breathe (5 min)
10 x 10 sec hold/20 sec breathe (5 min)
10 x 15 sec hold/15 sec breathe (5 min)
10 x 20 sec hold/40 sec breathe (10 min)

Stair master intervals 4 * 2 min slow/2 min fast (16 min)

Superset pullups/pushups/db press/bicep curls 3*10/15/15/15
 
3/10/2017

Warmup 400m (I timed this out of curiosity ... 9:30)
100/150/200/200/150/100 breathing every 3/5/7/7/5/3 rest 0:30 (2:15, 3:30, 4:45, 4:45, 3:35, 2:20) (900)

Sprints (400)
150 in 2:47 (rest 2:13)
100 in 1:53 (rest 2:07)
75 in 1:23 (rest 1:37)
75 in 1:20

Total - 1700m
 
3/11/2017

warmup 400m
4*(150(5), rest :30, 100 fast, rest :20, 50 sprint, rest 1:00) (total 33:00 and times were 150 in 3:30, 100 in 2:00, 50 in 0:55)

total - 1600m
 
3/12/2017

Warmup 200m
100,75,50 breathing 3/5/7/7/5/3 (225)
8*25dnf working on technique (200)
3*25ucuc (dnf) each taking 3:00 and resting 1:00 (300)
2*25ucucuc (dnf) each taking 4:45 and full recovery (300)
1*25ucu -- stopped here bc I could not push it today (75)

Total - 1300m
 
3/14/2017

Warmup 400m
6*100 breathing every 3/5/7/7/5 departing every 3:00 (all between 2:00 and 2:05)
2*150 departing every 5:00 (both around 2:53)

Total - 1300m
 
3/17/2017

Warmup 400m (adding two dnf strokes at each end of my warmups)
4*100 breathing 3/5/7/7/5/3 departing every 3:00 (all around 2:05) (400)
4*75 breathing 3/5/7/7/5/3 departing every 2:00 (all around 1:33) (300)
2*150 departing every 4:30 (2:54, 3:00) (300)

Total - 1400m
 
3/19/2017

Warmup 400m (two dnf strokes at each turn)
10*25uf with long fins (500)
6*50u (departing every 3:00, 3:00, 2:00, 2:00, 2:00) (300)
2*25ufufufufuf dnf (500)

Total - 1700m
 
3/23/17

Warmup 400m (2 dnfs at each turn)
6*100m breathing 3/5/7/7/5/3 departing every 3:00 (all around 2:07)
2*150 resting 2:00 (2:54, 2:57)

Total - 1300m
 
3/24/17

Warmup 400m (2 dnfs at each turn)
8*100 breathing 5/7/7/5/x departing every 3:00 (all were 2:00) (x = 0 to 5 depending on how tired I was)

Sprints (500)
150 in 2:44, rest 2:16
100 in 1:45, rest 2:13
100 in 1:47, rest 2:11
75 in 1:19, rest 1:41
75 in 1:20, done

Total - 1700m
 
3/25/17

warmup 400m (2 dnf turns)
4*(150(5), rest :30, 100 fast, rest :20, 50 sprint, rest 1:00) (total 32:40 and times were about 150 in 3:30, 100 in 1:55, 50 in 0:55)

total - 1600m
 
3/26/17

Warmup 400m (2 dnf turns)
11*25uf (long fins) (14:20 total time) (550)
2*50u rest 2:00 (100)
6*50u departing every 2:00 (each 50u was 1:00 so rest 1:00) (300)

Total - 1350

Cold and tired, stopped there
 
3/27/16 (late post)

Apnea cycle 60 rpm @ 120 bpm
5 min warmup
10 x 5 sec hold/25 sec breathe (5 min)
10 x 10 sec hold/20 sec breathe (5 min)
10 x 15 sec hold/15 sec breathe (5 min)
10 x 20 sec hold/40 sec breathe (10 min)
5 x 25 sec hold/35 sec breathe (5 min)

Total - 35 min (10:25 holding)

Superset pullup/pushup/db press 3*10/15/15
 
3/29/17

Warmup 400m (2 dnfs each turn)
6*100 breathing 5/7/7/5/x departing every 3:00 (all around 2:05-2:10)
2*150m departing every 5:00 (2:53, 2:59)

Total - 1300m
 
4/1/2017

Warmup 400m (2 dnfs each turn)
10*25uf long fins, 3 breaths at the wall (~12 min total so about 1:12 per 50) (500/250u)
8*50u/25f(5)/25u, rest 1:00 (times varied between 2:05 to 2:20) (800/600u)
2*25ufufufufuf dnf about 6:30 each (500/250u)

Total - 2200/1100u
 
4/2/2017

Warmup 400m
2*(5*25uf) (5:40, 5:25 - trying to get these under 5:00) (500/250u)
450m

Total - 1350m/250u
 
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