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My DYN training log

bboynaki

Well-Known Member
Jun 13, 2014
998
31
68
41
3/13/2016



Warmup 400m
6x100m breathe 3/5/7/7/5/3 repeat (600) <--this time i added a 5 meter apnea at each end (pushing off the wall)
2x150 sprint (3:05, 2:55 rest, 3:20) (300) <--goal is to get these 3:00 each
2x25m dyn slow (50)
8x 25u/25f w/fins (400)
2x25u/25f dnf (100)
Total – 1850m

Stair master 22 minutes intervals working on legs lactic acid tolerance
 

bboynaki

Well-Known Member
Jun 13, 2014
998
31
68
41
3/17/2016


Warmup 400m
6x100m breathe 3/5/7/7/5/3 repeat (600) w/5m apneas at each end
3x100 sprint (depart 3very 4:00, times of 1:55, 2:10, 2:15) (300)
2x25m dyn slow (50)
8 x 25u/25f w/fins (400)
Total – 1750m

Bad day, couldn't push it
 

bboynaki

Well-Known Member
Jun 13, 2014
998
31
68
41
3/18/2016



Warmup 400m
6x100 breathe 3/5/7/7/5/3 with 5m apnea (including 3-stroke) at each turn (600)
25m fast, 25m slow
50m fast, 50m slow
75m fast, 75m slow
100m fast, 100m slow
75m fast, 75m slow
50m fast, 50m slow
25m fast, 25m slow (21:40 – 0:50 improvement over last time I did this) (800)
Total – 1800m

Stair master 22 minutes

Felt much better than yesterday, i think i did the 6x100 2 minutes faster. My goal for the sprint pyramid is 20:00 or better. Skipped the apnea today, wanted to get out of the sun, for some reason I'm getting more sunburned. Maybe it's daylight savings time.
 

bboynaki

Well-Known Member
Jun 13, 2014
998
31
68
41
3/19/2016


Warmup 400m

4x150m 3/5/7/5/7/5/3 per lap with <5m apnea at turns (600)

2x150m departing every 6 minutes (times were 2:54, 3:05) (300)

2x25u+/25f with the turn done under water, rest 1 min
2x30u/20f rest 1 min
2x35u/15f rest 1 min
2x40u/10f rest 1 min
2x50u didn’t time the rest but it was between 1-2 min (500)

Total – 1800m

The 50m DYNs were rough. I hit a wall at around 43 meters and muscled my way through the last 7m. I think i need to do much more stuff between 35-40m. Also been wearing short rubber fins only so far for DYNs.
 

bboynaki

Well-Known Member
Jun 13, 2014
998
31
68
41
3/23/16



Warmup 400m
6x100m 3/5/7/7/5/3 per lap with a 5m apnea at each turn (600)
6x25m departing every minute (20-25 sec each)
3x50m departing every 2 minutes (times were 0:52, 0:52, 0:53) ßgetting faster
2 series of 4x35u/15f DYN (400+100) – rest 60,45,30 sec, swim 50m on back between series (legs only w fins)
Total – 1800m

First workout that wasnt on a weekend or friday morning. If i can manage to get home before 7pm once or twice a week i can up my training by a lot. The DYN series is meant to work on my middle distance apneas so I don't crash at 45 meters.
 

bboynaki

Well-Known Member
Jun 13, 2014
998
31
68
41
3/25/2016

Warmup 400m
100m,150m,150m 3/5/7/7/5/3 per lap with a 5m apnea at each turn
200m 3/5/7/5/7/5/3 per lap with a 5m apnea at each turn (600) <--tough set

2x150m (2:55, 3:00) (300) <-- goal achieved


2 sets of 4x35u/15f with the turn done under water (fins) (400+50) – rest 60,45,30 sec, swim 50m on back between series (legs only w fins)
Total – 1750

Stair master 22 min

DYN stuff was pretty easy. will either cut the rest by 15sec or
 

bboynaki

Well-Known Member
Jun 13, 2014
998
31
68
41
3/26/2016



Warmup 400m
100m,150m,150m 3/5/7/7/5/3 per lap with a 5m apnea at each turn
200m 3/5/7/5/7/5/3 per lap with a 5m apnea at each turn (600)
4x75m departing every 3 minutes (1:19, 1:20, 1:25, 1:35) (300)
2x25m dyn slow
10x25u+/25f (25meter dyn + the turn) (500)
Total – 1850m

DYN stuff burned my quads b/c of stair master from the day before. i think i need to do the 500 over/under series after every workout until i can get it down to 1 breath at the wall (currently using 3). also the hypoxic swim series is getting monotonous, so i'm looking for ways to make it more fun/new/interesting
 

bboynaki

Well-Known Member
Jun 13, 2014
998
31
68
41
3/27/2016

500m free (13:46)
10x25u/25f (500)
500m free (13:33)
Total – 1500m

Something different today. Planned to do another over/under series but I'm feeling a bit overtrained. no stair master either.
 

growingupninja

Lance (@socalspearit)
Mar 20, 2011
712
161
83
Over/under swims are very taxing, you are using all your muscles the entire time. In general any kind of dynamic apnea when your muscles are tired or sore is also much harder... Rest days are important. If you are in shape you can dive or swim on a rest day but should do lower intensity, mostly aerobic work.

When I am training/diving hard every single day my nutritional requirements get very complex.
 

bboynaki

Well-Known Member
Jun 13, 2014
998
31
68
41
Over/under swims are very taxing, you are using all your muscles the entire time. In general any kind of dynamic apnea when your muscles are tired or sore is also much harder... Rest days are important. If you are in shape you can dive or swim on a rest day but should do lower intensity, mostly aerobic work.

When I am training/diving hard every single day my nutritional requirements get very complex.

I hear that. Usually on the weekends (when I am training) I am stuffing my face with food like pancakes and pizzas. I'm trying to balance my training throughout the week but it's tough with work.
 

bboynaki

Well-Known Member
Jun 13, 2014
998
31
68
41
3/31/2016



400m warmup

4x150m 3/5/7/7/5/3 per lap with a 5m apnea at each turn (600)

2x150m sprint (300) departing every 6' (times were 2:55, 2:59)

Total – 1300m

Just basics today, I have 3 days ahead of me for apneas
 

bboynaki

Well-Known Member
Jun 13, 2014
998
31
68
41
4/1/2016



Warmup 400m

6x100m 3/5/7/7/5/3 per lap with a 5m apnea at each turn (600) (17:00)

6x25m departing every minute (20-21 sec each)

3x50m departing every 2 minutes (times were 0:49, 0:48, 0:50) (300)



3 series of 4x35u/15f DYN (600+100) – rest 60,45,30 sec, swim 50m on back between series (legs only w fins)

Total – 2000m
 

bboynaki

Well-Known Member
Jun 13, 2014
998
31
68
41
4/2/2016

Warmup 400m
4x150m 3/5/7/7/5/3 per lap with ~5m apnea at turns (600)

2x25u+/25f rest 1 min between each
2x30u/20f
2x35u/15f (first one was 40m by accident)
4x40u/10f (500)

Total – 1500m

Skipped sprints to let my shoulder heal up. 40m seems like a good distance right now. I think I will improve a lot if I do a lot of 40m sets. Going forward I might do something like 40m dyn + 10 meter freestyle, then immediately 25m SLOW after touching the wall (rest 1 min).

Everything is always in short rubber fins so far.
 

bboynaki

Well-Known Member
Jun 13, 2014
998
31
68
41
4/3/2016

400m freestyle
8x25u/25f continuous (took just under 12:00 total)
400m freestyle

Total – 1200m

Chickened out again, planned to do another over/under series at the end
 

bboynaki

Well-Known Member
Jun 13, 2014
998
31
68
41
4/8/2016



400m freestyle
6x150m 3/5/7/7/5/3 per lap (900)
2x150m departing every 6 minutes ( 2:59, 2:55)
2x75m departing every 3 minutes (1:15, 1:22)
2x50m departing every 2 minutes (0:50,0:54) (550m)

Total – 1850m
 

bboynaki

Well-Known Member
Jun 13, 2014
998
31
68
41
4/9/2016



Warmup 400m
100/150/200/200/150/100 Pyramid 3/5/7/7/5/3 (900)
10x25u/25f (500)
Total – 1800m
 

bboynaki

Well-Known Member
Jun 13, 2014
998
31
68
41
4/11/2016



400m freestyle
2x100m 3/5/7/7/5/3 per lap (200)

Total - 600m

stopped due to really bad headache and feeling bad all around
 

bboynaki

Well-Known Member
Jun 13, 2014
998
31
68
41
4/12/2016 (post is a day late)

Stair master. 10 min warmup ~60 steps/sec. then 2 minute intervals 60 steps (recovery) 90 steps (working) for 22 min.

Was super easy, need tougher cardio during the week.
 

bboynaki

Well-Known Member
Jun 13, 2014
998
31
68
41
4/15/2016



Warmup (400m)

100/150/200/200/150/100 Pyramid 3/5/7/7/5/3 (900) (26:00 minutes) -- got a nice headache from this

3 sets of 4x35u/15f (fins) (600+100) – rest 45,30,15 sec, swim 50m on back between series (legs only w fins)


Total – 2000m
 

bboynaki

Well-Known Member
Jun 13, 2014
998
31
68
41
4/16/2016

Warmup (400m)
4x150m 3/5/7/7/5/3 per lap with ~5m apnea at turns (600)

Total – 1000m
 
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