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My DYN training log

Tuesday 9/5/2017

O2 dry apnea, all rests 2:00
2:00
2:20 (1 contraction)
2:40 (2)
3:00 (3)
3:20 (5)
3:40 (5)
4:00 (12)

Some days I just don't get the progression in contractions.
 
Friday 9/8/2017

Warmup 400m (1 dnf per turn)
10*25uf long fins, 2 breaths at the wall (11:47 total time) (500/250u)
2*50u (100u)
10*50u/25f(5)/25u departing every 3:15 (all 2:10-2:15) (1000/750u)
2*25u dolphin
3*60 resting 2:00 (180u)
2*25ufufufuf (400/200u)

Total - 2630/1530u
 
Saturday 9/9/2017

Warmup 400m (1 dnf per turn)
6*100 breathing 3/5/7/7/5 departing every 3:00 (2:00 each) (600)
2*150 departing every 5:00 (2:47, 2:50) (150)

Total - 1300m

Next season I will bump the 150s up to 200s or do 4*150 when doing this workout.
 
Monday 9/11/2017

Warmup 400m (1 dnf per turn)
6*150f(5) departing every 4:00 (all 3:05 - 3:10) (900)
2*150 resting 1:00 (3:00 each) (300)

Total - 1600m
 
Friday 9/15/2017

O2 dry apnea (all rests 2:00)

1:50
2:10
2:30 (2 contractions)
2:50 (2)
3:10 (3)
3:30 (7)
3:50 (11)
3:50 (11)
 
Saturday 9/16/2017

Open water swim doing freestyle or combat side stroke. Don't know time or distance but I am tired.
 
Sunday 9/17/2017

Warmup 400m (1 dnf per turn)
10*25uf long fins (500/250u)
10*50u/25f(5)/25u departing every 3:15 (all around 2:15-2:20) (1000/750u)

Total - 1900/1000u

Gym
Superset pullups/pushups 4*10/20 rest 1:00
 
Wednesday 9/20/17

O2 dry apnea (all rests 2:00)

1:50
2:10
2:30 (2 contractions)
2:50 (2)
3:10 (3)
3:30 (7)
3:50 (15)
4:10 (29) - first contraction at 2:45

Way too many contractions today
 
O2 dry apnea (all rests 2:00)

1:50
2:10 (1 contraction)
2:30 (3)
2:50 (3-4)
3:10 (6)
3:30 (8)
3:50 (12)
4:10 (14-15) - first contraction at 2:50
 
Saturday 9/23/2017

Warmup 400m (1 dnf per turn)
6*100 breathing 3/5/7/7/5 departing every 3:00 (2:00 each or just under) (600)
2*150 departing every 5:00 (2:50, 2:49) (150)

Total - 1300m
 
Spent a month spearfishing in Greece. This year the visibility was better than last year and I was spearfishing between 20m - 25m using my Mares razor pro plastic fins. Not sure if this is much of an improvement from last year. On many dives when I surfaced I was getting tunnel visions and a few feelings of twitches in my arms and legs (is this samba?). I always had a buddy. I also suffered a barotrauma to the ear probably from a forceful equalization (I do not know when it started so it may have just been a chronic injury).

I will attempt to find a freediving club in Southern California to train CWT, but this may be hard since the Pacific is always stormy. Pool training does not seem to help CWT at all.


My pool training program over the next year is as follows:

November, December, January, February
Running: 3x a week, 3-5 miles on trail
Swimming: 3x-4x a week, 1600m – 2000m (2x-3x focused on hypoxic intervals, and 1x dedicated to sprint intervals)
Strength: 3x a week pullups/pushups/shoulders/arms, legs, apnea flutter kicks and apnea squats (circuit fashion with little rest)
Dry static apnea: 1x-2x per week, O2 table
Dynamic apnea: none

March, April, May, June, July, August
Running: none
Swimming: 2x a week, 1600m – 2000m (mainly hypoxic sets with some normal sets and sprints)
Strength: 1x a week
Dry static apnea: 2x-3x per week, O2 table
Dynamic apnea: 2x-3x a week (carbon fins)


Also here are my performance and workout goals by next September:
Body weight: 165 lb
10*25uf DNF
10*50u/25/25u departing every 3:00
10*25uf with long fins in 10:00
10*60u resting 2:00
400m freestyle in 8:00
O2 dry static tables up to 5:00 or better
6*150(5) in 3:00 and resting 1:00
Hypoxic pyramid 100/150/200/200/150/100 in 2:00/3:00/4:00/4:00/3:00/2:00 resting 1:00 between each
 
Sunday 10/29/2017

3.1 mile trail run in 28:40 (9:15/mile)
Pullups/pushups 3*10/20

First training day back
 
Friday 11/3/2017

Warmup 400m (1 dnf per turn)
6*100 breathing 3/5/7/7/5 departing every 3:00 (each between 2:00-2:05) (600)
2*150 departing every 5:00 (3:00, 2:58) (300)

Total - 1300m

2.4 mile trail run in 21:20 (8:53/mile)
 
Saturday 11/4/2017

Warmup 400m (1 dnf per end)
4 * (150(5), 100(3), 50) departing every 8:00. Times were 150 in 3:20-3:25, rest ~0:20, 100 in 1:55-2:00, rest ~0:10, 50 in 0:55-1:00, rest 1:00) (1200)

Total - 1600m

Painful workout, but much closer to where I was when I left off in September versus last year.
 
Sunday 11/5/2017

Warmup 400m (1 dnf per turn)
6*150 breathing 3/5/7/7/5/3/(2) departing every 4:00 (first 3 3:20-3:25, last 3 3:25-3:30) (900)
3*100(3) departing every 4:00 (1:55-2:00) (300)

Total - 1600m

Another painful workout, had a big headache after the hypoxic set.
 
Tuesday 11/7/2017

3.1 mile trail run in 27:07 (8:45/mile)

superset pullups/pushups 4*10/20 resting 0:60 between each set
shoulders 3*15
 
Friday 11/10/2017

400m (1 dnf per turn)
6*100 breathing 3/5/7/7/5 departing every 3:00 (each between 2:00-2:05) (600)
2*150 departing every 5:00 (2:50 each) (300)

Total - 1300m
 
Saturday 11/11/2017

Warmup 400m (1dnf per end)

100-150-200-150-100 breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 min (times were 2:05, 3:15, 4:30, 3:30, 2:05) (700)

Sprints (breathing every 3) (500)
150 in 2:50 rest 1:10
100 in 1:45 rest 2:15
100 in 1:47 rest 2:13
75 in 1:17 rest 1:43
75 in 1:19 rest 1:41

Cooldown 200m (1dnf per end)

Total - 1800m


Not ready for that hypoxic pyramid, I had to cut out the 2nd 200m that I usually do at the middle.
 
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