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My DYN training log

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
 
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
 
Wednesday 4/10/2019

3.4 mile trail run in 28:38 (8:25/mile)
pullups/pushups 3*10/20
shoulders
 
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
 
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)
 
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.
 
Saturday 4/20/2019

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



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.
 
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
 
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
 
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
 
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)
 
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.
 
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
 
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.
 
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
 
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.
 
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.
 
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