My DYN training log

[bboynaki]

Sunday 8/12/2018

Warmup 400m
100 - 150 - 200 - 150 - 100 pace was 0:30/25m, resting 1:00 (700)
100m cooldown

Total - 1200m

Still having some pressure in my left sinus but it doesn't seem dependent on depth, had some mucus with blood come out. Will stay dry the next few days.

 

[bboynaki]

Monday 8/13/2018

3.1 mile trail run in 28:00 (~9:02/mile) -- very slow!!

 

[bboynaki]

Thursday 8/16/2018

3.1 mile trail run in 28:15 (~9:07/mile)

 

[bboynaki]

Friday 8/17/2018

400m w/2 dnfs per end
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (all 1:55 - 2:00)
2*150 departing every 5:00 (2:53 each)
200m w/2 dnfs per end

Total - 1500m

Still have some pain in my sinuses but it doesn't seem to depend on depth...I had the same pain yesterday after running.

 

[bboynaki]

Sunday 8/19/2018

400m w/2dnf per end
6*100 sprints departing every 4:00 (each around 1:45)
100m cooldown

Total - 1100m

 

[bboynaki]

Monday 8/20/2018

3.6 mile trail run in 31:40 (~8:48/mile)

 

[bboynaki]

Friday 8/24/2018 (short fins)

400m w/2 dnfs per end
9*25u with 10/9/8/7/6/5/4/3 breaths in between (225u)
10*25uf (500/250u)
6*50u departing every 3:00, each was around 1:15 (300u)
1*25u -- 2 breaths -- 25u -- rest 0:30 -- 50u (100u)
2*25ufufufuf dnf, 3-5 breaths at the wall, rest 2:00 between sets (400/200u)

Total - 1925/1075u

Woke up with a lot of sinus pressure for some reason, but felt ok in the pool. Just a bit of trouble equalizing hands-free.

 

[bboynaki]

Saturday 8/25/2018

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

Total - 1700m

 

[bboynaki]

Sunday 8/26/2018 (short fins)

9*25u with 10/9/8/7/6/5/4/3 breaths in between (225u)
10*25uf (500/250u)
2*50u every 3:00 (100u)
2*25ufuf rest 1:00 (200/100u)
400f in 8:12

Total - 1425/675u

Exhausted from yesterday's workout, couldn't do much DYN/DNF.

 

[bboynaki]

Friday 8/31/2018 (short rubber fins)

400m w/2dnf per end
10*25u with 10/9/8...4/3/4 breaths in between (250u)
10*25uf (500/250u)
2*50u (100u)
3*50u/25f/25u departing every 4:00 (each was 2:30 so rest 1:30) (300/225u)
1*25ufufufufuf dnf (250/125u)

Total - 1800/950u

 

[bboynaki]

Saturday 9/1/2018

400m w/2dnf per end
6*100 breathing every 3/5/7/7/5/3 departing ever 3:00 (all 1:55)
2*150 departing every 5:00 (2:45,2:48)
200m w/2dnf per end

Total - 1500m

 

[bboynaki]

Sunday 9/2/2018

O2 dry apnea (all rests 2:00)

1:40
2:00 (1 contraction)
2:20 (5)
2:40 (15)
3:00 (11)
3:20 (15)
3:40 (20+)

Been a while, contractions are all over the place

 

[bboynaki]

Monday 9/3/2018 (short rubber fins)

400m w/2dnf per end
9*25u with 10/9/8...4/3 breaths in between (225u)
10*25uf (500/250u)
8*50u departing every 3:00 (each was about 1:15) (400u)
2*25ufufufuf dnf with 3-5 breaths at the wall, resting 2:00 btw sets (400/200u)

Total - 1925/1075u

 

[bboynaki]

Wednesday 9/5/2018

O2 dry apnea (all rests 2:00)

1:40
2:00
2:20 (1 contr)
2:40 (2)
3:00 (3)
3:20 (4)
3:40 (9)
3:40 (10)

 

[bboynaki]

Friday 9/7/2018 (short rubber fins)

400m w/2dnf per end
12*25u with 10,9,8,7,6,5,4,3,4,5,6 breaths in between (300u)
10*25uf (500/250u)
2*50u (100u)
5*50u/25f/25u departing every 4:00 (each was ~2:35 so 1:25 rest) (500/375u) -- started these from the deep end
1*25ufufufufufuf DNF, 3-5 breaths at the wall (300/150u)

Total - 2100/1175u

 

[bboynaki]

Saturday 9/8/2018

400m w/2dnf per end
6*100 breathing every 3/5/7/7/5/3 departing ever 3:00 (~1:53-1:55)
2*150 departing every 5:00 (2:44,2:46)
100m w/2dnf per end

Total - 1400m

 

[bboynaki]

Sunday 9/9/2018

400m w/2dnf per end
10*25uf short rubber fins (500/250u)
2*50u (100u)
400 in 8:20

Total - 1400/350u

Afternoon - cardio

Could not hold my breath at all today

 

[bboynaki]

Friday 9/14/2018

400m w/2dnf per end
12*25u with 10,9,8,7,6,5,4,3,4,5,6 breaths in between (300u)
5*50u departing every 3:00 (~1:15 each) (250u) -- started these from the deep end
5*50u departing every 2:30 (~1:10 each) (250u) -- continuation of previous 50us (i.e., no break between sets)
1*25ufufufufufuf DNF, 3-5 breaths at the wall (300/150u)

Total - 1500/950u

Felt pretty good today, could have kept going for a few more reps on each exercise but I am saving some energy for tomorrow!

 

[bboynaki]

Saturday 9/15/2018 (short rubber fins)

400m w/2dnf per end
10*25uf (500/250u)
5*50u departing every 3:00 (~1:15 each) (250u)
5*50u/25f/25u departing every 4:00 (~1:30 rest between) (500/375u) -- continued straight from previous exercise (no rest btw sets)
2*25ufufufuf DNF, 3-5 breaths at the wall, rest 2:00 btw sets (400/200u)

Total - 1950/1075u

 

[bboynaki]

Friday 9/21/2018 (short rubber fins)

400m w/2dnf per end
11*25u with 10,9,8,7,6,5,4,3,3,4 breaths in between (275u)
10*50u departing every 3:00 (~1:12 each) (500u) -- started these from the deep end
8*25uf DNF, 5 breaths at the wall (400/200u) -- personal best

Total - 1575/975u

I was shivering the entire time so I kept the 50u interval at 3:00, even though I could have done it lower. 8*25uf DNF is a PB for me, could have done several more but those are very exhausting on the upper body. I will focus on lowering the breath count at the wall now.