My DYN training log

[bboynaki]

Sunday 1/28/2018

400m with 12.5m dnf, 12.5m freestyle
6*150 breathing 3/5/7/7/5/3 resting 0:25-0:30 (total time 22:30 so each one 3:15-3;20) (900)
2*100 departing every 4:00 (1:38, 1:37) <-- my two fastest times ever!
200m with 12.5m dnf, 12.5m freestyle

Total - 1700m

Finally got the hypoxic headache I was looking for

 

[bboynaki]

Monday 1/29/2018

O2 dry apnea (all rests 2:00)
1:30
1:50
2:10
2:30
2:50
3:10

Stopped there. Tired from yesterday, too many contractions, and mucus didn't help.

 

[bboynaki]

Tuesday 1/30/2018

O2 dry apnea (all rests 2:00)
1:30
1:50
2:10 (1 contraction)
2:30 (3)
2:50 (4)
3:10 (7)
3:30 (10)
3:50 (13)

 

[bboynaki]

Wednesday 1/31/2018

O2 dry apnea (all rests 2:00)
1:40
2:00
2:20 (1 contr)
2:40 (2)
3:00 (3)
3:20 (5)
3:40 (7)
4:00 (9)

 

[bboynaki]

Saturday 2/3/2018

400m with 12.5m dnf, 12.5m freestyle
6*100 breathing 3/5/7/7/5/3 rest 0:30 (total 15:00 so 2:00 each) (600) <--- 30 seconds faster than last time
2*150(3) departing every 5:00 (2:39, 2:45) (300) <-- fastest time ever
200m with 12.5m dnf, 12.5m freestyle

Total - 1500m

Felt wayyyy too good on the 400m warmup with DNFs, towards the end I felt like I was losing coordination.

 

[bboynaki]

Sunday 2/4/2018

400m with 12.5m dnf, 12.5m freestyle
100 - 150 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 min (times were ~1:55, 3:04, 4:18, 3:09, 2:02) (700)
200m with 12.5m dnf, 12.5m freestyle

Total - 1300m

Times were pretty good but felt crappy due to a stiff trap/pinched nerve - extremely annoying.

 

[bboynaki]

Monday 2/5/2018

3.1 mile trail run in 26:06 (8:25/mile)
superset pullups/pushups 3*10/20
shoulders 2*15

 

[bboynaki]

Wednesday 2/7/2018

4.0 mile trail run in 32:43 (8:11/mile)

 

[bboynaki]

Friday 2/9/2018

400m with 12.5m dnf, 12.5m free
100 - 150 - 200 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing 3/4/5/5/4/3 minutes (times were 2:00, 3:09, 4:19, 4:21, 3:16, 2:03) (900)

Sprints (breathing mostly every 3) (450)
100 in 1:43 rest 2:17
100 in 1:45 rest 2:15
75 in 1:15 rest 1:45
75 in 1:15 rest 1:45
50 in 0:46 rest 1:14
50 in 0:49 rest 1:11

200m with 2 dnf per end (about 10m dnf, 15 free since I was very tired)

Total - 1950m

 

[bboynaki]

Saturday 2/10/2018

400m (5*2dnf per end, 11*1dnf per end) -- couldn't hold my breath
3*100 breathing 3/5/7/7/5/3 2:15 each rest 0:15 (300) -- very bad times, stopped
4*150(3) departing every 4:00 (2:57, 2:57, 2:52, 2:50) (600)
200m with 12.5m dnf, 12.5m freestyle

Total - 1500

Very bad performance today, could not hold my breath at all or push the hypoxic sets, so I focused on cardio.

 

[bboynaki]

Sunday 2/11/2018

400m with 11-12m dnf, rest freestyle
6*150 breathing 3/5/7/7/5/3 departing every 4:00 (3:10-3:15 each) (900)
3*100 departing every 4:00 (1:42, 1:45, 1:44) (300)
200m with 11-12m dnf, rest freestyle

Total - 1800m

superset pullups/pushups 3*10/20

 

[bboynaki]

Tuesday 2/13/2018

O2 dry apnea (all rests 2:00)
1:30
1:50
2:10 (1 contraction)
2:30 (1-2)
2:50 (2-3)
3:10 (5)
3:30 (7)
3:40 (12) -- stopped short

 

[bboynaki]

Wednesday 2/14/2018 (Happy Valentine's Day!!! )

4.0 mile trail run in 32:11 (8:03/mile)

 

[bboynaki]

Thursday 2/15/2018

3.6 mile trail run in 29:00 (~8:03/mile)

 

[bboynaki]

Saturday 2/17/2018

400m with 12.5m dnf, 12.5m freestyle

100 - 150 - 200 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 min (times were ~2:00, 3:06, 4:24, 4:26, 3:16, 2:05) (900)

Sprints (fast but not all out) (500)
150 in 2:43 rest 2:17
100 in 1:43 rest 1:17
100 in 1:43 rest 1:17
75 in 1:15 rest 1:45
75 in 1:15 rest 1:45

200m with 12.5m dnf, 12.5m freestyle

Total - 200m

 

[bboynaki]

Sunday 2/18/2018

400m with 12.5m dnf, 12.5m freestyle
5 * 150(5)/100(3)/50 departing every 8:00. Times were 150 in 3:10-3:15 (last one was 3:05), 100 in ~1:50, 50 in ~0:50 (1500)
200m with 12.5m dnf, 12.5m freestyle

Total - 2100m

superset pullups/pushups 4*10/20 rest 0:60
shoulders 3*15

 

[bboynaki]

Tuesday 2/20/2018

4.0 mile trail run in 32:22 (~8:05/mile)

 

[bboynaki]

Sunday 2/25/2018

400m with 12.5m dnf, 12.5m freestyle
8*100 breathing 3/5/7/7/5/3 departing every 3:00 (all between 1:50-1:55) (800) -- fastest ever hypoxic 100s
2*150(3) departing every 5:00 (2:38, 2:48) -- fastest 150 time ever
200 m with 12.5m dnf, 12.5m freestyle

Total - 1700m

superset pullups/pushups 3*10/20 rest 0:60


Had an "off-week" since I skipped swimming the last 2 days, but phenomenal performance today.

 

[bboynaki]

Monday 2/26/2018

4.3 mile trail run in 34:51 (~8:06/mile)

 

[bboynaki]

Saturday 3/3/2018

400m with 12.5m dnf, 12.5m free
100 - 150 - 200 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing 3/4/5/5/4/3 minutes (times were 2:00, 3:00, 4:04, 4:12, 3:08, 2:00) (900)

Sprints (breathing every 3) (450)
100 in 1:40 rest 2:20
100 in 1:43 rest 2:17
75 in 1:14 rest 1:46
75 in 1:17 rest 1:43
50 in 0:47 rest 1:13
50 in 0:48

200m with 2 dnf per end (about 11m dnf, 14 free since I was very tired)

Total - 1950m

Very fast hypoxic pyramid today!! Fastest times ever.