My DYN training log

[bboynaki]

Sunday 3/4/2018

400m with 12.5m dnf, 12.5m free
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (all between 1:50-1:55) (800) -- i think a 2-3 were just under 1:50
2*150(3) departing every 5:00 (2:39, 2:41)
200 m with 12.5m dnf, 12.5m freestyle

Total - 1500m

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

 

[bboynaki]

Monday 3/5/2018

4.0 mile trail run in 31:30 (7:52/mile)

 

[bboynaki]

Tuesday 3/6/2018

3.1 mile trail run in 24:53 (8:02/mile with first mile in about 7:25)

superset pullups/pushups 4*10/20 rest 0:60
shoulders 2*15

 

[bboynaki]

Saturday 3/10/2018

400m with 2dnf per end (11-12m dnf, tired today)
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (all 1:55-2:00)
4*150(3) departing every 5:00 (2:43, 2:46, 2:48, 2:51)
200m with 2dnf per end(11-12m dnf, tired today)

Total - 1800m

 

[bboynaki]

Sunday 3/11/2018

4.0 mile trail run in 30:42 (7:40/mile) -- first mile in about 7:10
superset pullups/pushups 5*10/20

 

[bboynaki]

Sunday 3/18/2018

O2 table dry apnea (all rests 2:00)
1:30
1:50
2:10
2:30 (1 contraction)
2:50 (2)
3:10 (5)
3:30 (11)

 

[bboynaki]

Monday 3/19/2018

4.0 mile trail run in 31:26 (7:51/mile)

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

 

[bboynaki]

Tuesday 3/20/2018

4.0 mile train run in 31:47 (7:57/mile)

 

[bboynaki]

Friday 3/23/2018

400m with 2dnf per end
6*100 breathing 3/5/7/7/5/3
2*150(3)
200m with 2dnf per end (11-12m dnf, tired today)

Total - 1500m

Argghhh, I forgot my watch today!!

 

[bboynaki]

Saturday 3/24/2018

Morning

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

Too many contractions, but it's expected since I'm tired and out of shape

Afternoon

400m with 2dnf per end
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (all 1:50-1:55)
2*25ucucuc (300)
2*150(3) departing every 5:00 (first was ???, second was 2:49)

Total - 1600m

superset pullups/pushups 4*10/20

This is the end of basic training, next week I will start doing DYN/DNF workouts

 

[bboynaki]

Sunday 3/25/2018 (Happy Greek Independence Day!!! )

400m with 2dnf per end
10*25uf long fins in 12:20 (500/250u)
2*50u (100u)
5*50u/25f/25u rest 1:00 (2:15 each) (500/375u)
1*25ucucucuc (200/100u)

Total - 1700/825u

Used my Nautilus Siphonjets today (carbon stiffness 1.2) in Pathos footpockets. They fit nicely, but I need to mold the Pathos for an even better fit. Great fins otherwise. Schedule for the next 6 months is below:

April, May, June, July, August, September
Running: none
Swimming: 1x-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)

 

[bboynaki]

Wednesday 3/28/2018

O2 table dry apnea (all rests 2:00)
1:30
1:50
2:10 (1 contraction)
2:30 (5)
2:50 (7)
3:10 (9)
3:30 (14)

 

[bboynaki]

Friday 3/30/2018

400m with 2dnf per end (11-12m dnf, tired today)
5*100 breathing 3/5/7/7/5/3 departing every 3:00 (all 1:48-1:52)
2*150(3) departing every 5:00 (2:41, 2:48)
200m with 2dnf per end

Total - 1400m

Felt very very bad today, but swam pretty fast.

 

[bboynaki]

Saturday 3/31/2018 (carbon fins)

400m with 2dnf per end
10*25uf (500/250u)
2*50u (100u)
10*50u/25f/25u each in 2:15, rest 1:00 (1000/750u)
2*60u resting 2:00 (1:20 each) (120u)
2*25ufufufuf dnf (400/200u)

Total - 2520/1420u

Pretty close to being in "peak shape" from last year on my first real DYN workout of 2018. Excited to see what kind of progress I will make in the next 6 months!

 

[bboynaki]

Sunday 4/1/2018

400m with 2 dnfs per end
5*100 sprints (all 1:35-1:40)
100m with 2 dnfs per end

Total - 1000m

 

[bboynaki]

Thursday 4/5/2018

O2 table 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 (14)

 

[bboynaki]

Friday 4/6/2018

400m (2dnf per end)
6*100 breathing 3/5/7/7/5/3 departing every 2:30 (1:55-2:00 each) (600)
2*150(3) departing every 5:00 (2:39, 2:46) (300)
100m (2dnfs per end)

Total - 1400m

 

[bboynaki]

Saturday 4/7/2018

400m with 2dnf per end
10*25uf (500/250u)
10*50u/25f/25u departing every 3:15 -- each was about 2:05-2:10 (1000/750u)
3*60u resting 2:00 (1:20 each) (180u)
1*25ufufufufuf dnf (250/125u)

Total - 2330m/1305u

 

[J Campbell]

Hi, Whats the difference between 10*25uf (500/250u) and 1*25ufufufufuf dnf (250/125u).
Thanks.

 

[bboynaki]

Hi, Whats the difference between 10*25uf (500/250u) and 1*25ufufufufuf dnf (250/125u).
Thanks.

10*25uf (500/250u) = long fins (DYN), 25 under, 25 over, 3 breaths at the wall, 10 times

1*25ufufufufuf dnf (250/125u) = no fins (DNF), 25 under, 25 freestyle, 3-5 breaths at the wall, repeat 5 times