Tuesday, November 13, 2018
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My DYN training log

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bboynaki

Active Member
Jun 13, 2014
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Sunday 10/28/2018

Spent a month spearfishing in Greece. This year the visibility was 20-25m and I was spearfishing between 20-25m using my Nautilus siphon jet carbon fins for the deep areas and Mares Razor Pros for the shallow areas. Wetsuit was 5.5mm mares instinct camo jacket and 3.5mm pants (both open cell). For dives up to ~20m I used 3.5 kg of weight. For dives beyond 20m I used 2.5 kg (had detachable weight). For shallow water seabass spearfishing I used 6.5kg on my belt and 0.25 kg per ankle (next year I will need a weight vest, my belt can't take more than 7 kg and I will need more than 7 kg).

My CWT performance during spearfishing was significantly better than last year. I suffered no sambas and after a few days, I was spearfishing at the above depths (with some bottom time) without even realizing how deep I was diving or feeling hypoxic! This is a combination of better training, better fins, and proper weighting (last year I think I had 3 or 4 kg on belt and 0.5 kg on ankles).

Also, I will look into buying a freediving computer so I can log my dives and track my performance more accurately. If you have any suggestions let me know! I think it will either be a Suunto or Omer.



My approximate pool training program over the next year is as follows:

November, December, January, February, March, April (off season, focus on aerobic)
Running: 3x-4x a week, 3-6 miles on trail
Swimming: 3x-4x a week, 1600m – 2000m (2x-3x focused on hypoxic intervals, and 1x dedicated to sprint intervals)
Strength: 2x a week
Dry static apnea: 1x-2x per week, O2 table
Dynamic apnea: none

May, June, July, August, September (in season, focus on anaerobic)
Running: none
Swimming: 2x a week (sprints)
Strength: 1x a week
Dry static apnea: 2x-3x per week, O2 table
Dynamic apnea: 2x-3x per week


Also here are my performance and workout goals by next September:
6.0 mile trail run without stopping
4.0 mile trail run in 30:00
10*25uf DNF with 4 breaths at the wall
20*25uf DYN short rubber fins
10*50u/25/25u departing every 3:00 (long fins)
10*25uf with short rubber fins in 10:00
10*60u resting 2:00 (long fins)
400m freestyle in 7:30
O2 dry static tables up to 5:00 or better
6*150(5) in 3:00 and resting 1:00
Hypoxic pyramid 100/150/200/200/150/100 in 2:00/3:00/4:00/4:00/3:00/2:00 resting 1:00 between each
 
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bboynaki

Active Member
Jun 13, 2014
538
26
43
38
Thursday 11/1/2018

3.1 mile trail run in 28:08 (9:05/mile)

superset pullups/pushups 3*10/20 rest ~1:10
shoulders
 
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bboynaki

Active Member
Jun 13, 2014
538
26
43
38
Friday 11/2/2018

Warmup 400m (all warmups and cooldowns have 2 dnfs per end, so I won't write it out anymore)
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (all 2:05 - 2:10)
2*150 departing every 5:00 (3:02, 3:06)
Cooldown 100m

Total - 1400m
 
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bboynaki

Active Member
Jun 13, 2014
538
26
43
38
Saturday 11/3/2018

warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 3:20-3:25, 100 in 2:05+, 50 in 1:00+)
Cooldown 100m

Total - 1700m

shoulder work in gym
 
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bboynaki

Active Member
Jun 13, 2014
538
26
43
38
Sunday 11/4/2018

Warmup 400m
6*150 breathing 3/5/7/7/5/3 departing every 4:00 (3.14, 3.14, 3.15, 3.20, 3.18, 3.23)
3*100(3) departing every 4:00 (1.50, 1.57, 1.57)
Cooldown 100m

Total - 1700m

Pretty good for first week back. I am in better shape than I was at this time last year.
 
Oct 22, 2013
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Sunday 11/4/2018

Warmup 400m
6*150 breathing 3/5/7/7/5/3 departing every 4:00 (3.14, 3.14, 3.15, 3.20, 3.18, 3.23)
3*100(3) departing every 4:00 (1.50, 1.57, 1.57)
Cooldown 100m

Total - 1700m

Pretty good for first week back. I am in better shape than I was at this time last year.
Hi bboynaki 6*150 as 6*150m dyn with monofin?
 
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bboynaki

Active Member
Jun 13, 2014
538
26
43
38
Sunday 11/11/2018

Warmup 400m

100-150-200-200-150-100 breathing 3/5/7/7/5/3 departing every 3/4/5/5/4/3 min (times were 2:06, 3:16, 4:22, 4:30, 3:22, 2:06) (900)

Sprints (breathing every 3) (450)
150 in 2:51 rest 2:09
100 in 1:55 rest 2:05
100 in 1:53 rest 2:07
50 in 0:51 rest 1:09
50 in 0:51 rest 1:09

Cooldown 100m

Total - 1850m