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My DYN training log

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bboynaki

Active Member
Jun 13, 2014
667
28
43
39
Friday 4/5/2019

Warmup 400m

100 - 150 - 200 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 minutes (1:58, 3:03, 4:13, 4:17, 3:09, 1:58) (900)

Sprints (450)
100 in 1:44 rest 2:14
100 in 1:47 rest 2:13
75 in 1:18 rest 1:42
75 in 1:18 rest 1:42
50 in 0:48 rest 1:12
50 in 0:49 rest 1:11

Cooldown 100m

Total - 1850m

GYM
pullups 12,12,10
shoulders, triceps
 
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bboynaki

Active Member
Jun 13, 2014
667
28
43
39
Sunday 4/7/2019

Warmup 400m
6*150 breathing 3/5/7/7/5/3 departing every 4:00 (3.06, 3.07, 3.08, 3.07, 3.10, 3.10)
3*100 sprints departing every 4:00 (1.41, 1.45, 1.47)
Cooldown 100m

Total - 1700m
 
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bboynaki

Active Member
Jun 13, 2014
667
28
43
39
Wednesday 4/10/2019

3.4 mile trail run in 28:38 (8:25/mile)
pullups/pushups 3*10/20
shoulders
 
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bboynaki

Active Member
Jun 13, 2014
667
28
43
39
Saturday 4/13/2019

Warmup 400m
7*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.56, 1.56, 1.51, 1.53, 1.55, 1.54, 1.56)
2*150 departing every 5:00 (2.42, 2.48)
Cooldown 100m

Total - 1500m
 
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bboynaki

Active Member
Jun 13, 2014
667
28
43
39
Sunday 4/14/2019

Warmup 400m
6*100 sprints departing ever 4:00 (1.45, 1.41, 1.41, 1.44, 1.44, 1.46)
Cooldown 100m

Total - 1100m

2.4 mile trail run in 20:26 (8:31/mile)
 

grarena

Member
Jan 19, 2019
42
3
13
63
New Orleans
I’ll ask a silly question. What are you training for? Is this in anticipation of a one breath long swim underwater? I’m new to this so excuse my ignorance. You are doing endurance and some anaerobic workouts so you must be getting ready for something.
 
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bboynaki

Active Member
Jun 13, 2014
667
28
43
39
Saturday 4/20/2019 :cigar:

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 3:02/3:10/3:13/3:13, 100 in 1:51/1:52/1:52/1:53, 50 in 0:49/0:53/0:52/0:52)
Cooldown 100m

Total - 1700m

Gym
pullups/pushups 3*10/20
shoulders 3*15


I’ll ask a silly question. What are you training for? Is this in anticipation of a one breath long swim underwater? I’m new to this so excuse my ignorance. You are doing endurance and some anaerobic workouts so you must be getting ready for something.
Hello sir, I am training for spearfishing. I don't have a boat so I have to swim many miles each day and still have energy to do 20m+ dives.
 
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bboynaki

Active Member
Jun 13, 2014
667
28
43
39
Sunday 4/21/2019

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.52, 1.57, 1.56, 1.55, 1.55, 1.54)
2*150 departing every 5:00 (2.45, 2.48)
Cooldown 100m

Total - 1400m
 
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bboynaki

Active Member
Jun 13, 2014
667
28
43
39
Thursday 4/25/2019


Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.50, 1.54, 1.56, 1.56, 1.56, 1.57)
2*150 departing every 5:00 (2.46, 2.48)
Cooldown 100m

Total - 1400m
 
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bboynaki

Active Member
Jun 13, 2014
667
28
43
39
Friday 4/26/2019

Warmup 400m

100 - 150 - 200 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 minutes (1:54, 3:03, 4:12, 4:16, 3:08, 1:58) (900)

Sprints (450)
100 in 1:41 rest 2:19
100 in 1:43 rest 2:17
75 in 1:15 rest 1:45
75 in 1:15 rest 1:45
50 in 0:45 rest 1:15
50 in 0:46 rest 1:14

Cooldown 100m

Total - 1850m

GYM
pullups 12,11,9,8
 
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bboynaki

Active Member
Jun 13, 2014
667
28
43
39
Saturday 4/27/2019

Warmup 400m
6*150 breathing every 5 departing every 4:00 (3.09, 3.10, 3.08, 3.07, 3.06, 3.06)
2*100 departing every 4:00 (1.44, 1.44)
Cooldown 100m

Total - 1600m

2.8 mile trail run in 23:56 (8:33/mile)
 
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bboynaki

Active Member
Jun 13, 2014
667
28
43
39
Sunday 4/28/2019 (short rubber fins)

Warmup 400m
8*25u with 10/9/8/7/6/5/4 breaths in between (200u)
8*25uf (400/200u)
2*25ufuf DNF, rest 1:00 (200/100u)

Total - 1200m/500u

Gym
superset pullups/pushups 3*10/20
shoulders

First DYN/DNF workout of the season, VERY bad performance. Probably because I worked out hard the 4 days before that.
 
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bboynaki

Active Member
Jun 13, 2014
667
28
43
39
Friday 5/10/2019 (short rubber fins)

Warmup 400m
9*25u with 10/9/8/7/6/5/4/4 breaths in between (225u)
10*25uf in 14:06 (500/250u)
2*25ufufufuf DNF (400/200u)
10*25u sprints departing every 1:00 (started at 0:35 down to 0:28 each) (250u)

Total - 1775/925u

Very cold day today, tried to do a 50u but I was shivering so much I had to stop at around 35m
 
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bboynaki

Active Member
Jun 13, 2014
667
28
43
39
Saturday 5/11/2019

Warmup 400m -- alternating 3dnf/2dnf per end, but was slow
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:55-2:00)
2*150 departing every 5:00 (2.47, 2.51)
Cooldown 100m

Total - 1500m

Felt slow and tired today. Alternating 3dnf/2dnf on warmup was a bit slow, I might stick to 2dnf/end and work on speed.
 
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bboynaki

Active Member
Jun 13, 2014
667
28
43
39
Sunday 5/12/2019 (short rubber fins)

Warmup 400m
9*25u with 10/9/8/7/6/5/4/4 breaths in between (225u)
10*25uf in 13:28 (500/250u)
2*25ufufufufuf DNF (500/250u)

Total - 1625/725u

Still too cold to do 50s
 
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bboynaki

Active Member
Jun 13, 2014
667
28
43
39
Friday 5/17/2019 (short rubber fins)

Warmup 400m
10*25u with 10/9/8/7/6/5/4/4/4 breaths in between (250u)
10*25uf in ~13:25 (500/250u)
3*25ufufufuf DNF (600/300u)

Total - 1750/800u

Still too cold to do 50s so I will stick to CO2 workouts until it is warm.
 
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bboynaki

Active Member
Jun 13, 2014
667
28
43
39
Sunday 5/19/2019 (short rubber fins)

Warmup 400m
10*25u with 10/9/8/7/6/5/4/4/4 breaths in between (250u)
3*50u departing every 3:00 (each ~1:12) (150u) -- next exercise started immediately after
10*25uf in (500/250u)
8*25u DYN sprints departing every 1:00 (~0:28 each) (200u)
1*25ufufufuf DNF (200/100u)

Total - 1700/950u

High 50s and raining and cold pool, I managed to squeeze in 3*50u before I was shivering too much. Stopped at 3 because I felt unsafe.