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My DYN training log

Wednesday 12/27/2017

4.0 mile street run in 31:19 (7:50/mile) (same conditions as above but even colder)
 
Friday 12/29/2017

Warmup 400m (1dnf per end)
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (all 2:00-2:05) (600)
2*150(3) departing every 5:00 (2:45, 2:53) (300)
Cooldown 200m (1dnf per end)

Total - 1500m
 
Saturday 12/30/2017

Warmup 400m (1 dnf per end)
4 * (150(5), 100(3), 50) departing every 8:00. Times were 150 in 3:15-3:20, 100 in 1:55-2:00, 50 in 0:50-0:55) (1200)
Cooldown 200m (1dnf per end)

Total - 1800m
 
Sunday 12/31/2017

Warmup 400m (1dnf per end)
7*100 breathing 3/5/7/7/5/3 departing every 3:00 (1*2:07, 6*2:00-2:05) (700)
2*150(3) departing every 5:00 (2:52, 2:56) (300)
Cooldown 200m (1dnf per end)

Total - 1600m
 
Monday 1/1/2018 Happy new year!!

Warmup 400m (1dnf per end)
6*150 breathing 3/5/7/7/5/3/2 departing every 4:00 (all 3:15-3:20) (900)
3*100(3) departing every 4:00 (1:43, 1:46, 1:46) (300)
Cooldown 200m (1dnf per turn)

Total - 1800m

3.1 mile trail run in 26:27 (8:32/mile)
 
Wednesday 1/3/2018

4.0 mile trail run in 33:55 (8:29/mile)

superset pullups/pushups 4*10/20
 
Saturday 1/6/2018

Warmup 400m (1 dnf per end)
5 * (150(5), 100(3), 50(3/2)) departing every 8:00. Times were 150 in 3:15, 100 in 1:55, 50 in 0:50-0:53) (1500)
Cooldown 200m (2dnf per end)

Total - 2100m


pullups 15,12,10
shoulders 3*20
 
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Friday 1/12/2018

O2 dry apnea (all rests 2:00)
1:30
1:50
2:10
2:30 (1 contraction)
2:50 (3)
3:10 (4-5)
3:30 (6)
3:50 (8)
 
Saturday 1/13/2018

Warmup 400m (1dnf per turn - getting 10-11m off the wall)
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (all 1:55!) (600)
2*150 departing every 5:00 (2:43, 2:44) (300)
200m with 12.5m dnf, 12.5m freestyle <-- dnf was 2 strokes per end

Total - 1500m
 
Sunday 1/14/2018

Warmup 400m

100 - 150 - 200 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing 3/4/5/5/4/3 minutes (times were 2:05, 3:10, 4:17, 4:24, 3:14, 2:04) (900) <--- nice hypoxic headache here

Sprints (breathing mostly every 3) (450)
100 in 1:40 rest 2:20
100 in 1:45 rest 2:15
75 in 1:14 rest 1:46
75 in 1:14 rest 1:46
50 in 0:45 rest 1:15
50 in 0:47 rest 1:13

200m with 12.5m dnf, 12.5m freestyle <-- dnf was 2 strokes per end

Total - 1950m

What a brutal workout
 
Monday 1/15/2018

3.1 mile trail run in 25:45 (8:18/mile)

superset pullups/pushups 3*12/25
shoulders 2*20
 
Friday 1/19/2018

Warmup 400m (1 dnf per end)
4*100 breathing 3/5/7/7/5/3 departing every 3:00 (all 2:00-2:05) (400)
4*175 breathing 3/5/7/7/5/3 departing every 2:00 (all 1:30-1:35) (300)
2*150(3) departing every 5:00 (2:55, 2:55) (300)
200m 12.5m dnf, 12.5m freestyle

Total - 1600m

Very low energy output today, also 75s don't seem to be that good for hypoxic sets.
 
Last edited:
Saturday 1/20/2018

O2 dry apean (all rests 2:00)
1:30
1:50
2:10
2:30 (5 contractions)
2:50 (6)
3:10 (9)
3:30 (10) -- stopped here, barely ate all day and I was getting way too many contractions because of that

3.1 mile trail run in 25:32 (8:14/mile)

superset pullups/pushups 4*11/22 resting 0:60
shoulders 3*15
 
Sunday 1/21/2018

Warmup 400m (1dnf per end)
6*150(5) departing every 4:00 (all 3:15) (900)
200m 12.5m dnf, 12.5m freestyle

Total - 1500m

Lots of work to do if I want to do the 150s in 3:00
 
Tuesday 2/23/2018

4.0 mile trail run in 33:04 (8:16/mile)
superset pullups/pushups 4*12/25 rest 0:60
shoulders 2*15
 
Friday 1/26/2018

Warmup 400m

100 - 150 - 200 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing 3/4/5/5/4/3 minutes (times were 1:57, 3:08, 4:14, 4:28, 3:20, 2:03) (900)

Sprints (breathing mostly every 3) (450)
100 in 1:41 rest 2:19
100 in 1:43 rest 2:17
75 in 1:17 rest 1:43
75 in 1:17 rest 1:43
50 in 0:47 rest 1:13
50 in 0:49 rest 1:11

250m with 12.5m dnf, 12.5m freestyle <-- dnf was 2 strokes per end

Total - 2000m

Tough workout, the middle of the pyramid was tougher than last time.
 
Saturday 1/27/2018

400m with 12.5m dnf, 12.5m freestyle
6*100 breathing 3/5/7/7/5/3 rest 0:30 (total 15:30 so ~2:05 each) (600)
2*150(3) departing every 5:00 (2:41, 2:45) (300)
200m with 12.5m dnf, 12.5m freestyle

Total - 1500m

Tried to shorten the rest on the hypoxic set so I can get a headache, but I only got a small one. Need to stick to pyramids or longer distances or less breaths.
 
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