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My DYN training log
- Thread starterbboynaki
- Start date
- Tags
- dyn pool excercises training
2/14/2016
Warmup 200m
5x150m 3/5/7/5/3 repeat (750m total) - total 25 minutes
6x25m departing every minute (~25 sec each)
3x50m departing every 2 minutes (~55 seconds each)
8x30u/20f w fins, rest 30 seconds between each set (total 400m) with turn
Total – 1650m
Warmup 200m
5x150m 3/5/7/5/3 repeat (750m total) - total 25 minutes
6x25m departing every minute (~25 sec each)
3x50m departing every 2 minutes (~55 seconds each)
8x30u/20f w fins, rest 30 seconds between each set (total 400m) with turn
Total – 1650m
2/20/2016
Warmup 400m
5x100m breathe every 3/5/7/5/3 and repeat
1x100m breathe every 3/5/7/9/7/5/3 and repeat (600)
Sprint pyramid
25m fast, 25m slow
50m fast, 50m slow
75m fast, 75m slow
100m fast, 100m slow
75m fast, 75m slow
50m fast, 50m slow
25m fast, 25m slow (800)
7x30u/20f with the turn done under water (fins) (350) – rest 30 sec
Total – 2150m
Warmup 400m
5x100m breathe every 3/5/7/5/3 and repeat
1x100m breathe every 3/5/7/9/7/5/3 and repeat (600)
Sprint pyramid
25m fast, 25m slow
50m fast, 50m slow
75m fast, 75m slow
100m fast, 100m slow
75m fast, 75m slow
50m fast, 50m slow
25m fast, 25m slow (800)
7x30u/20f with the turn done under water (fins) (350) – rest 30 sec
Total – 2150m
Warmup 400m
3x150m 3/5/7/5/3 repeat
1x150m 3/5/7/9/7/5/3 repeat (600)
6x25m departing every minute (20-25 sec each)
3x50m departing every 2 minutes (50-60 seconds each) (300)
4x35u/15f w fins, rest 60 seconds between each set (200)
Total - 1500m
Really felt the lactic acid in my quads on those 35m DYNs...leave suggestions/exercises that I can do to improve this!!
3x150m 3/5/7/5/3 repeat
1x150m 3/5/7/9/7/5/3 repeat (600)
6x25m departing every minute (20-25 sec each)
3x50m departing every 2 minutes (50-60 seconds each) (300)
4x35u/15f w fins, rest 60 seconds between each set (200)
Total - 1500m
Really felt the lactic acid in my quads on those 35m DYNs...leave suggestions/exercises that I can do to improve this!!
Those are pretty good workouts, lactic conditioning is really tough, easily the most brutal of any sport.
The hypoxic cardio builds a base and then you start emphasizing more lactic conditioning. Basically those are going to be high intensity, low rest type sets, or in the case of apnea training, longer underwater swims but with very little rest between, or some 100% max UW sprint, longer distances, long rest.
Can also get some benefit out of consecutive 25 sprints, max effort, like 6x75M, 100% max sprint, but one breath at each wall. You really need a safety spotter for that kind of pool training--an in shape guy can stay out of trouble with even very challenging hypoxic cardio but when you start crossing the lactic threshhold and combine that with short recovery you are setting up for BO. Your muscles will be devouring O2 at an accelerated pace, even during your recovery period, in an attempt to metabolize that lactic waste.
It will really help recovery to do an aerobic warm down between lactic sets.
The hypoxic cardio builds a base and then you start emphasizing more lactic conditioning. Basically those are going to be high intensity, low rest type sets, or in the case of apnea training, longer underwater swims but with very little rest between, or some 100% max UW sprint, longer distances, long rest.
Can also get some benefit out of consecutive 25 sprints, max effort, like 6x75M, 100% max sprint, but one breath at each wall. You really need a safety spotter for that kind of pool training--an in shape guy can stay out of trouble with even very challenging hypoxic cardio but when you start crossing the lactic threshhold and combine that with short recovery you are setting up for BO. Your muscles will be devouring O2 at an accelerated pace, even during your recovery period, in an attempt to metabolize that lactic waste.
It will really help recovery to do an aerobic warm down between lactic sets.
2/26/2016
Warmup 400m
6x100m breathe 3/5/7/9/7/5/3 repeat (600) <--this was pretty tough
25u/25f/25u/25f w/fins (100)
25u/25f/25u/25f/25u/25f w/fins (150)
25u/25f/25u/25f/25u/25f/25u/25f w/fins (200)
1x25u/75f no fins (100) <---thought I could do 4 of these in a row nonstop but nope...
Total – 1550m
Kind of a tough feeling day, so I guess I didn't do as much as I wanted.
Warmup 400m
6x100m breathe 3/5/7/9/7/5/3 repeat (600) <--this was pretty tough
25u/25f/25u/25f w/fins (100)
25u/25f/25u/25f/25u/25f w/fins (150)
25u/25f/25u/25f/25u/25f/25u/25f w/fins (200)
1x25u/75f no fins (100) <---thought I could do 4 of these in a row nonstop but nope...
Total – 1550m
Kind of a tough feeling day, so I guess I didn't do as much as I wanted.
2/27/2016
Warmup 400m
6x100 breathe 3/5/7/5/3 (600)
sprint pyramid
25m fast, 25m slow
50m fast, 50m slow
75m fast, 75m slow
100m fast, 100m slow
75m fast, 75m slow
50m fast, 50m slow
25m fast, 25m slow (22:30 total time) (800)
Total – 1800m
Rotator cuff is not feeling so great, so tomorrow I may just do a long warmup and all DYN stuff (that I skipped today anyway)
Warmup 400m
6x100 breathe 3/5/7/5/3 (600)
sprint pyramid
25m fast, 25m slow
50m fast, 50m slow
75m fast, 75m slow
100m fast, 100m slow
75m fast, 75m slow
50m fast, 50m slow
25m fast, 25m slow (22:30 total time) (800)
Total – 1800m
Rotator cuff is not feeling so great, so tomorrow I may just do a long warmup and all DYN stuff (that I skipped today anyway)
2/28/2016
Distance 1000m (just under 27 min)
8x25m with 10 breaths rest between each (200)
25u+/15f/25b/25u – rest 60s
30u/15f/25b/25u – rest 60s
35u/15f/25b/25u – rest 60s
35u/15f/25b/25u – rest 60s
35u/15f/25b/25u – rest 60s (500)
Total – 1700m
Distance 1000m (just under 27 min)
8x25m with 10 breaths rest between each (200)
25u+/15f/25b/25u – rest 60s
30u/15f/25b/25u – rest 60s
35u/15f/25b/25u – rest 60s
35u/15f/25b/25u – rest 60s
35u/15f/25b/25u – rest 60s (500)
Total – 1700m
3/4/2016
Warmup 400m
6x100m breathe 3/5/7/7/5/3 repeat (600) <--works out ok because on a good lap, i can do 3/5/7/7/5/3 in 25m
2x150 sprint (3:10 each, 2:50 rest between) (300) <---can do these a little faster next time, goal is 3:00 each
2x25m dyn warmup (50)
2x 25u/25f w/fins (100)
8x 25u/25f/ w/fins (400)
1x25u/75f no fins (100) <---tried to do another but didn't really have it. got to almost 20m and quit mentally
Total – 1950m
Warmup 400m
6x100m breathe 3/5/7/7/5/3 repeat (600) <--works out ok because on a good lap, i can do 3/5/7/7/5/3 in 25m
2x150 sprint (3:10 each, 2:50 rest between) (300) <---can do these a little faster next time, goal is 3:00 each
2x25m dyn warmup (50)
2x 25u/25f w/fins (100)
8x 25u/25f/ w/fins (400)
1x25u/75f no fins (100) <---tried to do another but didn't really have it. got to almost 20m and quit mentally
Total – 1950m
3/5/2016
Warmup 400m
5x150m 3/5/7/5/7/5/3 per lap (750)
6x25m departing every minute (25 sec each)
3x50m departing every 2 minutes (55-60 seconds each) (300)
2x25u+/20f with the turn done under water (fins) rest 1 min after each
2x30u/20f with the turn done under water (fins) rest 1 min "
2x35u/20f with the turn done under water (fins) rest 1 min "
2x40u/20f with the turn done under water (fins) rest 1 min " (400)
Total – 1850m
Warmup 400m
5x150m 3/5/7/5/7/5/3 per lap (750)
6x25m departing every minute (25 sec each)
3x50m departing every 2 minutes (55-60 seconds each) (300)
2x25u+/20f with the turn done under water (fins) rest 1 min after each
2x30u/20f with the turn done under water (fins) rest 1 min "
2x35u/20f with the turn done under water (fins) rest 1 min "
2x40u/20f with the turn done under water (fins) rest 1 min " (400)
Total – 1850m
For fun here is today's pool, done in 50M long course. Only had about 40 mins because I had to make a spin class for my girlfriend.
-100M warmup, freestyle, breathing every 5
-2x 50M, underwater in long fins, with one breath at the 25m mark, warmup
-6x50M underwater in long fins, easy pace, leaving every 1:30
7x100m, 75M underwater in longfins followed immediately on surfacing with 25M recovery, leaving every 2:30
-200m warmdown, mixed strokes, no fins
1400m total
-100M warmup, freestyle, breathing every 5
-2x 50M, underwater in long fins, with one breath at the 25m mark, warmup
-6x50M underwater in long fins, easy pace, leaving every 1:30
7x100m, 75M underwater in longfins followed immediately on surfacing with 25M recovery, leaving every 2:30
-200m warmdown, mixed strokes, no fins
1400m total
bboynaki - I enjoy reading your workouts - gives me a good point of reference.
Could you explain these in more detail, don't understand what you did here: Thanks
6x100m breathe 3/5/7/7/5/3 repeat (600) <--works out ok because on a good lap, i can do 3/5/7/7/5/3 in 25m
25u+/15f/25b/25u – rest 60s
2x25u+/20f with the turn done under water (fins) rest 1 min after each
Could you explain these in more detail, don't understand what you did here: Thanks
6x100m breathe 3/5/7/7/5/3 repeat (600) <--works out ok because on a good lap, i can do 3/5/7/7/5/3 in 25m
25u+/15f/25b/25u – rest 60s
2x25u+/20f with the turn done under water (fins) rest 1 min after each
pretty good stuff, i hope i can get to this level in a few months. i used to do 50 meter DYNs in 60sec, breath 15sec, 25m slow dyn 45 sec, then rest 1 minute. worked out to 3 mins per set. if you start a training log let me know but you can always post here
here i do a workout recommended by growingupninja. 6 sets of 100 meters, where you take a breath on stroke 3, then on 5, then on 7, etc. so in one 25m length i could fit 3/5/7/7/5/3. so it's like this:
start
stroke
stroke
breathe
stroke
stroke
stroke
stroke
breathe
stroke x 6
breathe ... etc
I have indicated where the typo is in the above. i do 25m DYN including the turn and i surface immediately and continue with 25m freestyle, 25 meters swimming on my back using legs only (to get them tired), ending with a 25m DYN. rest 60s , repeat. same idea w the 2nd exercise
I see you are swimming at a slower pace than I do. I typically am doing pool work in just speedo and googles, no weight. A 50M longfin DYN takes me 42 secs, the 75M swims are about 1:05ish (I do one turn). Any faster than that and I start crossing a lactic threshold and my rest times go way up. In the ocean, especially on ascent, I swim much slower, but typically in training I work at a higher intensity. My pool training is purely conditioning for ocean... If I tried to ascend at the pace that many pool DYN swimmers use I would be hardly moving.
So ninja, if you use no weights in pool, aren't you wasting a lot of energy just keeping underwater? Or is that part of the plan?
Thanks, for description bboy, I was wondering what the "b" was - backstroke, got it.
I'm currently trying to get to 75 yards, I do 50 and turn but have not yet made it to the other side yet.
I'm currently trying to get to 75 yards, I do 50 and turn but have not yet made it to the other side yet.
I do have to swim at a certain minimum speed to stay down in a pool, I could never do a kick and 5 second glide like some DYN enthusiasts but that doesn't work in the ocean either and I find that style of swimming horrendously uncomfortable and for me detrimental to max distance. When I have worn weights it hasn't dramatically increased my DYN ability. I don't really love the event. I was a competitive swimmer for 11 years, kinda burned out on pools but they are good conditioning for depth.
I'm also in the same boat. If the pool is less than 4 feet deep it's tough to stay down on full lungs, so if the distance is short (< 50 m) sometimes I don't take a totally full breath.