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My DYN training log

4/7/2017

O2 table
hold/breathe
1:00/2:00
1:20/2:00
1:40/2:00
2:00/2:00
2:20/2:00
2:40/2:00
3:00/2:00 (~15 contractions)
3:00/---- (~15 contractions)


Swimming
Warmup 400m (dnf stroke at each end) -- with push-off and one arm stroke I am getting 8-10m off the wall
6*100 breathing 5/7/7/5/x departing every 3:00 (2:00,2:00,2:00,2:05,2:05,2:05)
2*150m rest 2:00 (2:50, 2:53)

Total - 1300m
 
4/8/2017

Warmup 200m
10*25uf(5) long fins (took almost 13:00 so close to 1:18 per lap) (500/250u)
2*50u
8*50u/25f(5)/25u rest 1:00 (total time 26:30 so close to 2:18 per set) (800/600u)
1*25ufufufuf dnf (200/100u)

Total - 1800/1050u
 
4/9/2017

Warmup 400
2*50u
10*50u/25f(5)/25u, rest 1:00 (total time 32:40 so average lap around 2:15) (1000/750u)
400m freestyle in 8:45

Total - 1900/850u
 
4/13/2017 (late post)

Warmup 400m
6*100 breathing 3/5/7/7/5/3 every 3:00 (all around 2:05)
4*150 departing every 5:00 (2:56,2:56,2:56,3:01)

Total - 1600m
 
Last edited:
4/15/2017


warmup 400m
4*(150(5), rest :30, 100 fast, rest :20, 50 sprint, rest 1:00) (total 32:15 and times were about 150 in 3:2, 100 in 1:55, 50 in 0:53)

total - 1600m
 
4/16/2017

Warmup 400m
10*25uf dyn (total time 12:50 so each rep was about 1:17) (500/250u)
2*50u
5*50u departing every 2:00 (each 50u was around 1:00) (250u)
5*55u resting 2:00 (each 55u was about 1:15) (275u)
400m freestyle just under 9:00

Total - 1925/875u
 
4/17/2017

stairmaster intervals 20 min
superset pullups/pushups/db press - 3*10/20/15
 
4/21/2017

O2 table
hold/breathe
1:00/2:00
1:20/2:00
1:40/2:00
2:00/2:00
2:20/2:00
2:40/2:00
3:00/2:00 (about 4-5 contraction)
3:20/2:00 (about 10-11)
3:40/ --- (about 15)


Swimming
Warmup 400m
6*100 breathing 35/7/7/5/3 departing every 3:00 (all between 1:55 and 2:03)
2*150m rest 2:00 (2:55, 2:57)

Total - 1300m
 
4/22/2017

Warmup 400m
2*50u (100u)
10*50u/25f(5)/25u departing every 3:15 (all between 2:00-2:15 and the remaining time was rest) (1000/750u)
5*55u rest 2:00 (each took around 1:15) (275u)
1*25ufufufufuf (250/125u)
1*25ufuf (100/50u) -- quit there, couldn't finish the 5 reps

Total - 2125/1300u
 
4/23/2017

10*25uf long fins (500/250u)
5*50u departing every 3:00 (each was about 1:05) (250u)
5*50u + a turn every 3:00 (250u)
55u rest 2:00
2*60u rest 2:00 (120u) -- was shivering here and stopped
25ufuf dnf (100/50u)
25ufufuf dnf (150/75u)
25ufufufuf (200/100u)

Total - 1625/1200u
 
4/24/2017

stairmaster 20 minutes
superset pullups/pushups/shoulder press 3*12/20/15
 
4/25/2017

One-breath CO2 table (dry apnea)
8x20 contractions
2:55
1:21
1:11
1:06
1:05
1:04
1:04
Total - 10:45

Been trying the last few days to start these crazy tables, but without warmup I have been unable to complete even the first hold. Today i did a few warmup holds and was able to finish it (3 holds to 1,2,3 contractions). In the past I never did warmups on CO2 tables, so as I progress mentally I will cut the warmups.

Swimming
warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (all between 2:05-2:10)
2*150 rest 2:00 (2:57, 2:59)

Total - 1300m
 
4/27/2017

O2 table
hold/breathe
1:00/2:00
1:20/2:00
1:40/2:00
2:00/2:00
2:20/2:00
2:40/2:00
3:00/2:00 (45 contraction)
3:20/2:00 (10-11)
3:40/2:00 (14)
3:40/ --- (15)
 
4/29/2017

Warmup 400m
100/150/200/200/150/100 breathing 3/5/7/7/5/3 rest 0:30 (total time 22:45 so times were around 2:05,3:10,4:30,4:30,3:15,2:10) (900)

Sprints (300)
150 in 2:42/rest 2:18
100 in 1:47/ rest 2:13
50 in 0:47

Cooldown 100m

Total - 1700m
 
4/30/2017

10*25uf long fins (500/250u)
2*50u (100u)
5*50u departing every 2:00 (each 50u in 1:00) (250u)
5*50u + a turn and glide, departing every 3:00 (250u)
65u,60u,60u resting 2:00 - 2:30 between each (185u)
400 freestyle

Total - 1685/1035u
 
5/1/2017

stairmaster 20 minutes
superset pullups/pushups/shoulder press 3*12/25/20
 
5/2/2017

Warmup 400m
4*100 + 4*75 breathing 3/5/7/7/5/3 (100s every 3:00 and all around 2:00-2:05, 75s every 2:00 and all around 1:30-1:35)
2*150 rest 2:00 (2:57, 3:03)

Total - 1400m
 
5/5/2017

Warmup 400m
6*150 breathing every 3/5/7/7/5/3 departing every 4:00 (all 3:15-3:20) (900)
3*100 departing every 3:00 (all around 1:55) (300)

Total - 1600m
 
5/7/2017 (morning)

O2 table dry apnea
Hold/Breathe
1:05/2:00
1:30/2:00
1:55/2:00
2:20/2:00
2:45/2:00
3:10/2:00
3:35/ --- Stopped here, had 40 contractions (way more than usual)
 
Last edited:
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