My DYN training log

[bboynaki]

Monday 6/12/2017

In a hotel pool today (25 yards)

Warmup 450 yds
8*100 breathing 3/5/7/7/5 departing every 3:00 (all around 1:40-1:45) (800 yds)

Sprints (yards, last few times approximate, can't remember)
150 in 2:22 rest 1:38
150 in 2:32 rest 1:28
100 in 1:40 rest 1:20
100 in 1:40 rest 1:20
50 in 0:40 rest 1:20
50 in 0:40 rest 1:20

Total - 1850 yards (1690 meters)

superset pullups/pushups 3*10/20
shoulder press 2*15
triceps extensions 2*20

 

[bboynaki]

Wednesday 6/14/2017

(Hotel pool is 25 yards)

Warmup 450 yards
2*2*(150(5), 100(3), 50 departing on 3:00, 5:15, and 7:15, rest 1:00), resting 2:00 between two sets, times were 150 in 2:45-3:00, 100 in 1:45 - 2:00, 50 in 0:45-0:50)
Cooldown 150 breastroke breathing every 3 or so

Total - 1800 yards (1650 meters)

superset pullups pushups 3*10/20

 

[bboynaki]

Saturday 6/17/2017

Back in my regular 25 meter pool

Warmup 400m
10*25uf long fins (500/250u)
2*50u
8*50u/25f(5)/25u rest 1:00 (total time 26:00 so each 100 was 2:15) (800/600u)
2*60u (120u)
25ufufufuf (200/100u)

Total - 2120/1170u

 

[bboynaki]

Sunday 6/18/2017

12*25uf long fins (600/300u)
2*50u (100u)
10*50u departing every 2:00 (500u)
5*60u departing every 4:00 (300u)
25ufufufuf (200/100u)

Total - 1700/1300u

 

[bboynaki]

Monday 6/19/2017 (post is 2 days late)

O2 dry apnea (all rests 2:00
1:30
1:45
2:00
2:15
2:30
2:45
3:00 (9 contractions)
3:15 (20 contractions)
3:30 (35 contractions)

Much closer to normal number of contractions for me but still high because it was a hot day. I think the previous few times where I was getting 50 contractions at the 3:00 mark was because I was doing them first thing in the morning and I was starving/stomach growling.

 

[bboynaki]

wed 6/21/2017

o2 dry apnea, all rests 2:00
1:25
1:45
2:05
2:25 (9 contractions)
2:45 (14)
3:05 (14)
3:25 (16)
3:45 (42)

 

[bboynaki]

Friday 6/23/2017

O2 table dry apnea, all rests 2:00
1:30
1:50
2:10
2:30 (5 contractions)
2:50 (7)
3:10 (11)
3:30 (13)
3:50 (17)

Easy hold at 3:50, contractions are back down to normal amounts.

 

[bboynaki]

Saturday 6/24/2017

12*25uf long fins (600/300u)
2*50u (100u)
10*50u/25f(5)/25u rest 1:00 (total 33:30 so each around 2:20) (1000/750u)

Total - 1700/1150u

 

[bboynaki]

Saturday 7/1/2017

8 mile hike (4 mi uphill from 7300' elevation to 9300' breathing only through nose)
Total time walking ~3 hr 30 min

Sunday 7/2/2017

3 mile hike (1.5 up 1.5 down from 5600' to 6750')
Total time 1:30

 

[bboynaki]

Wednesday 7/5/2017

O2 dry apnea (all rests 2:00)
1:30
1:45
2:00
2:15
2:30 (1 contraction)
2:45 (2)
3:00 (4)
3:15 (4)
3:30 (6)

 

[bboynaki]

Thursday 7/6/2017

Reclining bike 10 min warmup, 2 minutes hard, 1 minute easy (repeat 5x) breathing only through nose
Superset pullups/pushups 3*10/20
shoulder press 3*15


Here is the training program for the next 3 months

July, August, September
Gym: 1x a week cardio bike
Swimming: none
Strength: 1x a week
Dry static apnea: 2x O2 table, 1x CO2 table per week
Dynamic apnea: 3x per week (2 days long fins, 1 day short fins)

 

[bboynaki]

Friday 7/7/2017

O2 dry apnea (all rests 2:00)
1:05
1:30
1:55
2:20
2:45 (2)
3:10 (5)
3:35 (7)
4:00 (35 contractions??) -- not sure what happened here

 

[bboynaki]

Saturday 7/8/2017

10*25uf long fins (500/250u)
2*50u (100u)
10*50u/25f(5)/25u resting 1:00 - 1:05 (total time 32:45 so each set was around 2:10 - 2:15) (1000/750u)
25u dolphin
2*60u resting 2:00 (1:20 each) (120u)
1*25ufuf DNF (100/50u)

Total - 1845/1295u


The ball of my foot has been injured the last few months from pushing off the wall so I am being careful during DNFs

 

[bboynaki]

Sunday 7/9/2017

10*25uf long fins (500/250u)
2*50u (100u)
5*50u departing every 2:00 (250u)
25u dolphin
5*55u departing every 3:00 (275u)
65u (took 1:30) -- very easy, only had about 5 contractions
1*25ufuf (100/50u)

Total - 1315/1015u

superset pullups/pushups 4*10/20

 

[bboynaki]

Monday 7/10/2017

O2 dry apnea (all rests 2:00)
1:30
1:50
2:10
2:30
2:50 (7 contractions)
3:10 (10)
3:30 (14)
3:50 (17)

Getting better at controlling contractions

 

[bboynaki]

Thursday 7/13

O2 dry apnea, all rests 2:00
1:30
1:50
2:10
2:30
2:50 (2 contractions)
3:10 (6)
3:30 (10)
3:50 (13)
3:50 (11)

 

[Otus1]

Pushing 4 minutes now. Great progress.

Sent from my LG-H901 using Tapatalk

 

[divingcreeper]

Thursday 7/6/2017

Reclining bike 10 min warmup, 2 minutes hard, 1 minute easy (repeat 5x) breathing only through nose
Superset pullups/pushups 3*10/20
shoulder press 3*15


Here is the training program for the next 3 months

July, August, September
Gym: 1x a week cardio bike
Swimming: none
Strength: 1x a week
Dry static apnea: 2x O2 table, 1x CO2 table per week
Dynamic apnea: 3x per week (2 days long fins, 1 day short fins)

You are not swimming at all?

 

[bboynaki]

Friday 7/14/2017

Warmup 400m (1-2 dnfs at each end)
10*25uf long fins (total time 12:30 so 1:15 each) (500/250u)
2*50u (100u)
10*50u/25f(5)/25u rest 1:00 - 1:05 (total time 32:15 so 2:08 - 2:13 each) (1000/750u)
3*60u rest 2:00 (180u)
1*25ufufufuf (200/100u)

Total - 2380/1380u

You are not swimming at all?

No, for the last 2 months before spearfishing I focus on static and dynamic apnea.

Pushing 4 minutes now. Great progress.

Thanks, I think I can go over 4:00 but I have a mental block with milestones

 

[bboynaki]

Saturday 7/15/2017

Warmup 400m
11*25uf long fins (550/275u) (Total time 13:15 so about 1:12 each)
2*50u (100u)
5*50u departing every 2:00 (250u)
5*60u resting 2:00 (each was 1:20) (300u)
1*25ufufufuf (200/100u)

Total - 1800/1025u