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My DYN training log

bboynaki said:
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
Click to expand...

So when you do the 10*25uf - for the "freestyle" part are you using your arms and doing side breathing, and also fin kicking?
 
Tuesday 4/10/2018

400m with 2 dnfs per end
5*100m sprints departing every 4:00 (1:37, 1:42, 1:42, 1:42, 1:43)
100m with 2dnfs per end

Total - 1000m

superset pullups/pushups 4*10/20 rest 0:60
 
Friday 4/13/2018

400m with 2dnf per end (getting 11-12m off the wall easily)
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (all 1:48 - 1:53)
2*150(3) departing every 5:00 (2:39, 2:45)
200m with 2dnf per end (11-12m off the wall)

Total - 1500m

Swam very fast and also felt very good on the DNF warmup/cooldown. I think swimming during the week helps.
 
Saturday 4/14/2018

400m with 2 dnfs per end (getting 11-12m off the wall)
10*25uf long fins (500/250u)
8*50u/25f/25u departing every 3:15 (800/600u)
65u,60u,60u,60u resting 2:00 (245u)
2*25ufufufuf DNF (400/200u)

Total - 2345/1295u
 
Sunday 4/15/2018 (short rubber fins today)

400m with 2dnfs per end (getting 12-12.5m off the wall)
10*25uf, took about 14:00 (500/250u)
5*50u departing every 3:00 (250u)
3*50u/25f/25u departing every 4:00 (each took 2:30 so rest 1:30) (300/225u)
1*25ufufufuf DNF (200/100u)
400m freestyle in 8:02

Total - 2050/825u

Tough workout in the short rubber fins. I should use them more. Also had a goal of doing 400m in 8:00, was not trying too hard so I'll mark that as complete.
 
Friday 4/20/2018
Carbon fins

400m with 2*dnf per end (easily got 12.5m+ off the wall)
10*25uf long fins (500/250u)
10*50u/25f/25u resting ~1:00 (each ~2:15) (1000/750u)
5*60u each taking 1:20 (rest 2:00 each, third rest was 2:25) (300u)
1*25ufufufufuf dnf (250/125u)

Total - 2450/1425u
 
Saturday 4/21/2018 (short rubber fins today)

Pool
400m with 2dnfs per end (getting 12.5m+ off the wall)
10*25uf (500/250u)
5*50u/25f/25u departing every 4:00 (each took 2:30 so rest 1:30) (500/375u)
2*25ufufufuf DNF (400/200u), rest was ~2:30 btw each

Total - 1800/825u

Gym
superset pullups/pushups 4*10/20
shoulders 20,20,15
 
Tuesday 4/24/2018

400m w/2dnf per end (10-11m off the wall)
5*100 departing every 4:00 (first 3 1:35-1:40, last 2 1:40-1:45)
100m w/2dnf per end

Total - 1000m

Really hit the wall on these sprints and had a pounding headache afterwards, probably from hypoxia.
 
Friday 4/27/2018 (short rubber fins today)

400m with 2dnf per end
10*25uf with 2-3 breaths at the wall (500/250u)
6*50u/25f/25u departing every 4:00 (each took 2:30 so rest 1:30) (600/450u)
2*25u/25u/50u rest 1:30 -- two breaths between 25s, 0:30 rest before 50u (200u)
4*25ufuf with 3-4 breaths at the wall, resting 1:00 (400/200u)

Total - 2100/1100u
 
Saturday 4/28/2018 (carbon fins today)

400m with 2dnfs/end
10*25uf (500/250u)
8*50u/25f(5)/25u departing every 3:15 -- each was faster than 2:15 (800/600u)
55u,55u,50u,50u,50u resting 1:00 between each (260u)
65u (easy)
2*25ufufufuf with 3-5 breaths at the wall, resting 2:00 btw sets (400/200u)

Total - 2425/1375u
 
Sunday 4/29/2018

400m w/2dnfs per end
4*150(5)/100(3)/50 departing every 8:00 (150 in 3:00, 100 in 1:50, 50 in 0:50) (1200)
100m w/2dnfs per end

Total - 1700m

My fastest hypoxic 150s ever and I don't swim that much anymore. I think the weekly sprints are proving worthwhile.

Gym
superset pullups/pushups 4*10/20 resting 0:60
shoulders 4*15
 
5/4/2018 (short rubber fins today)

400m with 2dnf per end
10*25uf with 2-3 breaths at the wall (500/250u)
7*50u/25f/25u departing every 4:00 (each took 2:30 so rest 1:30) (700/525u)
25u dolphin
3*25u/25u/50u rest 1:30 -- 2-3 breaths between 25s, 0:30 rest before 50u (300u)
25ufufufuf, rest 2:00, 25ufufu with 3-5 breaths at the wall (325/175u) --lost my earplug on the third one, stopped to find it, easy set otherwise

Total - 2250/1275u
 
Saturday 5/5/2018 (carbon fins today)

400m with 2dnfs/end
10*25uf (500/250u)
5*50u/25f(5)/25u departing every 3:15 (500/375u)
55u,50u+ resting 1:00 between each (105u)
4*25ufuf with 3-5 breaths at the wall, resting 1:00 btw sets (400/200u)
400m freestyle in 8:00

Total - 2305/930u

Could not hold my breath today at all
 
Monday 5/7/2018

400m w/2dnfs per end
6*100m sprints departing every 4:00 (all 1:40-1:45)
100m w/2dnfs per end

Total - 1100m

superset pullups/pushups 3*10/20 rest 0:60
shoulders 2*20
 
Sunday 5/13/2018 (short rubber fins today)

400m with 2dnf per end
10*25uf with 2-3 breaths at the wall (500/250u)
5*50u/25f/25u departing every 4:00 (each took 2:30 so rest 1:30) (500/375u)
1*25u/25u/50u rest 1:30 -- 2-3 breaths between 25s, 0:30 rest before 50u (100u)
2*25ufuf dnf, resting 1:00 btw sets (200/100u)

Total - 1700/825u

Bad day today. Tired, mild cold (ear canal is hurting, mucus), didn't sleep much.
 
Tuesday 5/15/2018

400m w/2dnf per end
6*100 breathing 3/5/7/7/5/3 departing ever 3:00 (all around 1:55)
2*150 departing every 5:00 (2:43, 2:46)
200m w/2dnf per end

Total - 1500m
 
Saturday 5/19/2018

400m w/2dnf per end
10*25uf short rubber fins (500/250u)
4*25u DNF resting 0:30 between each (100u)

Total - 1000/350u

Felt like crap today, had to stop.
 
Sunday 5/20/2018

400m w/2dnfs per end
4*150(5)/100(3)/50 departing every 8:00 (150 in 3:05, 100 in 1:50-1:55, 50 in 0:50-0:55) (1200)
100m w/2dnfs per end

Total - 1700m
 
Wednesday 5/23/2018

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

superset pullups/pushups 3*10/20 rest 0:60
shoulders 2*20
 
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