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My DYN training log

Saturday 5/26/2018

400m w/2dnf per end
6*100 breathing 3/5/7/7/5/3 departing every 2:30 (2:00 each)
2*150 departing every 5:00 (2:45, 2:50)
200m w/2dnf per end

Total - 1500m
 
Sunday 5/27/2018 (short rubber fins)

400m w/2dnf per end
10*25uf (500/250u)
5*50u/25f/25u departing ever 4:00 (500/375u)
1*25u -- 3 breaths -- 25u -- rest 0:30 -- 50u (100u)
1*25u -- 3 breaths -- 25u -- rest 0:30 -- 25u -- 3 breaths -- 25u (100u)
1*25ufufufuf DNF (200/100u)

Total - 1800/925u
 
Monday 5/28/2018 (short rubber fins)

400m w/2dnf per end
10*25uf in 13:00 (500/250u)
5*50u departing every 3:00 (~1:10 each) (250u)
1*25ufuf dnf (100/50u)

Total - 1250/550u

Gym
superset pullups/pushups 4*12/25 starting every 2:00 (each set about 0:50)
shoulders 3*15

Having a lot of trouble doing DYN workouts, huge drop in performance compared to where I was at the beginning of May.
 
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Friday 6/1/2018 (carbon fins today)

400m with 2dnfs/end
10*25uf (500/250u)
2*50u (100u)
8*50u/25f(5)/25u departing every 3:15 (800/600u)
2*25u/25u/50u (2 breaths between 25u, 0:30 rest before 50u, 1:00 rest between sets) (200u)
2*60u resting 2:00 between each (120u)
2*25ufufufuf with 3-5 breaths at the wall, resting 2:00 btw sets (400/200u)

Total - 2520/1470u

Looks like things are back to normal!
 
Sunday 6/3/2018 (short rubber fins)

400m with 2 dnfs per end
9*25u with 10,9,8,7,6,5,4,3 breaths in between (225u)
10*25uf (500/250u)
400m fast with 1 dnf per end (8:30 ... thought I could do it faster than 8:00 with the DNF at each end but I was slower)

Total - 1525/475u

pullups/pushups 3*10/20
shoulders 2*15
 
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Monday 6/4/2018

O2 table dry apnea (all rests 2:00)
1:10
1:30
1:50
2:10 (2 contractions)
2:30 (3)
2:50 (4)
3:10 (9)
 
Thursday 6/7/2018


O2 table dry apnea (all rests 2:00)
1:10
1:30
1:50
2:10
2:30 (1 contr)
2:50 (3)
3:10 (7)
3:30 (8)
 
Saturday 6/9/2018 (carbon fins today)

400m with 2dnfs/end
10*25uf (500/250u)
10*50u/25f(5)/25u departing every 3:15 (1000/750u)
4*60u resting 2:00 between each (240u) -- only 3 contractions at 50m on these
1*25ufufufufuf with 3-5 breaths at the wall (250/125u) -- could have done another 1-2 here

Total - 2390/1365u

Excellent day today! I wonder if it has to do with the O2 dry apneas I did this week.
 
Monday 6/11/2018

400m with 2dnf/end
6*100m sprints departing every 4:00 (1:40-1:45 each)
100m cooldown

Total - 1100m

superset pullups/pushups 3*10/20 rest 0:60
 
Tuesday 6/12/2018

O2 table dry apnea (all rests 2:00)
1:10
1:30
1:50 (3 contractions)
2:10 (3)
2:30 (5)
2:50 (10)
3:10 (19)

A lot of contractions today, usually the day after a hard workout my O2 performance really drops.
 
Friday 6/15/2018 (short rubber fins)

400m with 2 dnfs per end
9*25u with 10,9,8,7,6,5,4,3 breaths in between (225u)
10*25uf (500/250u)
2*50u (100u)
10*50u departing every 2:30 (each was ~1:15 so rest 1:15) (500u)
1*25ufufufuf dnf 5 breaths at the wall (200/100u)

Total - 1925/1175u
 
Saturday 6/16/2018

400m w/2dnfs per end
4*150(5)/100(3)/50 departing every 8:00 (150 in 3:00,3:05,3:05,3:10, 100 in 1:50-1:55, 50 in 0:50-0:55) (1200)
100m w/2dnfs per end

Total - 1700m
 
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Monday 6/18/2018

O2 table dry apnea (all rests 2:00)
1:30
1:50
2:10
2:30 (3 contractions)
2:50 (3)
3:10 (10)
3:30 (14)
3:30 (13)
 
Saturday 6/23/2018 (short rubber fins)

Warmup 400m w/2dnfs per end
10*25u with 10,9,8,7,6,5,4,3,3 breaths in between (250u)
10*25uf (500/250u)
2*50u (100u)
10*50u departing every 2:30 (each was ~1:15 so rest 1:15) (500u)
2*25ufufufuf dnf, 5 breaths at the wall, rest 2:00 between sets (400/200u)

Total - 2150/1300u

Good day. Could have kept going on the first exercise for a few more lengths at 3 breaths. Did the 50s starting from the deep end which made it a bit harder.
 
Sunday 6/24/2018(short rubber fins)

Warmup 400m w/2dnfs per end
10*25u with 10,9,8,7,6,5,4,3,3 breaths in between (250u)
2*50u (100u)
4*50u/25f/25u departing every 3:30 (2:15 each so 1:15 rest) (400/300u)
400m freestyle in 8:06

Total - 1550/650u

Had to stop my main workout beacuse I drank too much coffee this morning - wasn't planning to do a workout but then I changed my mind.
 
Tuesday 6/26/2018

O2 table dry apnea (all rests 2:00)
1:30
1:50
2:10 (1 contraction)
2:30 (2)
2:50 (5?)
3:10 (10?)
3:30 (18)
3:30 (20)
 
Thursday 6/28/2018

O2 table dry apnea (all rests 2:00)
1:30
1:50
2:10
2:30 (1 contraction)
2:50 (2)
3:10 (4)
3:30 (5)
3:30 (6)
3:50 (12)
 
Friday 6/26/2018 (short rubber fins)

Warmup 400m w/2dnfs per end
10*25u with 10,9,8,7,6,5,4,3,3 breaths in between (250u)
10*25uf (500/250u)
2*50u (100u)
10*50u departing every 2:30 (each was ~1:15 so rest 1:15) (500u) -- starting from the deep end
1*25ufufufufufufuf dnf, 5 breaths at the wall (350/175u)

Total - 2100/1275u

Hit a personal best in over/under DNFs - 7 sets in a row. Could have done another few. Close to my goal of doing 10.
 
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Saturday 6/30/2018

400m w/2dnfs per end
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (each ~1:55)
2*150 departing every 5:00 (2:45, 2:49)

Total - 1300m
 
Sunday 7/1/2018

400m warmup, 1-2 dnfs/end
5*100 sprints departing every 4:00 (all 1:40-1:45)
100m cooldown

Total - 1000m

superset pullups/pushups 3*10/20
 
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