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My DYN training log

Thursday 5/23/2019

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.54, 1.56, 1.58, 1.59, 1.56, 1.56)
2*150 departing every 5:00 (2.43, 2.49)
Cooldown 100m

Total - 1400m
 
Friday 5/24/2019 (short rubber fins)

Warmup 400m -- i do these with 2 dnfs per end, today getting around 12.5m off each end (working on frog kick and glide)
11*25u with 10/9/8/7/6/5/4/4/4/5 breaths in between (275u)
10*50u resting 2:00 (~1:11 each) (500u)
10*25uf DYN (500/250u)
2*25ufufufuf DNF with 5 breaths at the wall (400/200u) -- each ~6:30 with 2:20 rest

Total - 2075/1225u
 
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Saturday 5/25/2019

Warmup 400m
6*150(5) departing every 4:00 (3.10, 3.10, 3.13, 3.12, 3.11, 3.15)
2*100 departing every 4:00 (1:45, 1:44)
Cooldown 100m

Total - 1600m

Gym
pullups 3*10
shoulders 2*20
 
Sunday 5/26/2019

O2 table, dry apnea (all rests 2:00)
1:45
2:00
2:15 (4-5 contractions)
2:30 (4-5)
2:45 (4-5)
3:00 (5)
3:15 (8)
3:30 (10)
3:30 (5)
 
Monday 5/27/2019

Warmup 400m
10*25u with 10/9/8/7/6/5/4/5/6 breaths in between (250u)
2*50u rest 3:00
10*50u resting 2:00 (each ~1:06) (500u)
10*25uf DYN (500/250u)
2*25ufufufufuf DNF with 5 breaths at the wall (500/250u) -- each ~7:45 with 3:00 rest

Total - 2250/1350u
 
Friday 5/31/2019

O2 table, dry apnea (all rests 2:00)
1:50
2:10
2:30
2:50
3:10 (1 contraction)
3:30 (3)
3:50 (6)
3:50 (8)

Gym
stairmaster 2 minutes slow 2 minutes fast
pullups/pushups 3*10/20
 
Saturday 6/1/2019 (short rubber fins)

In a 25 yard pool today with a constant depth of 3 1/2 feet

Warmup 450yds w/2dnf per end
12*25u with 10/9/8/7/6/5/4/3/3/3/3 breaths in between (300u)
2*50u resting 2:00 (100u)
10*50u/25(5)/25u departing every 3:00 (each took ~2:10 and each 50u was ~1:05 so 0:50 rest) (1000/750u)
10*25u/25f DNF (4-5 breaths at the wall, ~13:35 so ~1:22/rep) (500/250u)

Total (yards) - 2350/1400u
Total (meters) - 2150/1280u

Very frustrating and strange how a small difference in lap length could result in such a huge difference in performance. I was actually getting bored during my exercises.
 
Sunday 6/2/2019 (short rubber fins)

In a 25 yard pool today with a constant depth of 3 1/2 feet

Warmup 450yds w/2dnf per end
15*25u with 10/9/8/7/6/5/ 4/4/4/4 3/3/3/4 breaths in between (375u)
2*50u resting 2:00 (100u)
10*50u departing every 2:00 (each took ~1:05 so 0:55 rest) (500u)
2*60u resting 2:00 and each took ~1:25 (120u) -- felt pretty hypoxic here and I was shivering so I stopped
8*25u/25f DNF (4-5 breaths at the wall, ~11:00 so ~1:22/rep) (400/200u)

Total (yards) - 1945/1295u
Total (meters) - 1780/1180u
 
Friday 6/7/2019 (short rubber fins)

Back in 25 meter pool

Warmup 400m w/2dnf per end
10*25u with 10/9/8/7/6/5/4/4/4 breaths in between (250u)
6*50u departing every 3:00 (300u)
10*25uf DYN (250u)
2 sets of 6*25uf DNF, rest 2:30 (5 breaths at the wall, ~9:40 each so ~1:37/rep) (600/300u)

Total - 1800/1100u

Back in the cold pool, sucks because it is hard to do more than 25u while shivering.
 
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Saturday 6/8/2019

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 2:54/3:07/3:05/3:06, 100 in 1:49/1:47/1:48/1:49, 50 in 0:48)
Cooldown 100m

Total - 1700m

Went out way too fast on the first 150, pretty good results nonetheless.
 
Sunday 6/9/2019 (short rubber fins)

Warmup 400m
10*25uf DYN in ~12:30 (500/250u) -- Faster than usual...
5*50u every 3:00, 5*50u every 2:30, 3*50u every 2:00 (750u) -- The last 2-3 50s felt very hypoxic!
6*25uf DNF (5 breaths at the wall, ~9:15 so faster than yesterday) (300/150u)

Total - 1950/1150u

Pool temperature is warm again, so my performance was pretty good today. First 10 50us were very easy, last 3 were tough.
 
Thursday 6/13/2019

O2 table, dry apnea (all rests 2:00)
2:00 / 1 contraction
2:20 / 2?
2:40 / 2?
3:00 / 2
3:20 / 5
3:40 / 9
4:00 / 10
4:00 / 8
 
Friday 6/14/2019 (short rubber fins, dive skin for sun protection)

Warmup 400m
10*25uf DYN in 12:07 (500/250u)
2*50u (100u)
10*50u/25f/25u, departing every 3:30 (first 5, rest ~1:15)), every 3:15 (next 5, rest 1:00) (1000/750u)
60u, 60u, 65u, 65u departing every 4:00 (60u in ~1:23, 65u in ~1:30) (250u)
8*25uf DNF, 4 breaths at the wall (11:35 total so ~1:27/rep) (400/200u) -- took about 4.5 - 5 strokes here (1 less than usual), dive skin is cheating

Total - 2650/1550u
 
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Saturday 6/15/2019

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.52, 1.50, 1.50, 1.47, 1.48, 1.50)
2*150 departing every 5:00 (2:33 (!!!), 2:36) -- My two fastest times ever on 150s!!
Cooldown 100m

Total - 1400m

Wow, I swam my fastest times ever today without even trying too hard.
 
Sunday 6/16/2019 (short rubber fins, dive skin for sun protection)

Warmup 400m
10*25uf DYN w/2 breaths at the wall in11:33 (500/250u)
20*50u (5 * every 3:00, 4 * every 2:30, 6 * every 2:15, 5 * every 2:00) (1000u) --all back to back
8*25uf DNF w/4 breaths at the wall in 12:04 (400/200u)

Total - 2300/1450u
Everything was very easy today, I got pretty bored doing the 50us
 
Friday 6/21/2019 (short rubber fins, dive skin for sun protection)

Warmup 400m
14*25u with 10/9/8/7/6/5/4/4/4/4/3/3/3 breaths in between (350u)
2*50u (100u)
10*50u/25f/25u, departing every 3:30 (1000/750u)
8*25uf DNF, 4 breaths at the wall (12:00 total) (400/200u)

Total - 2250/1400u

Cold day, so could not do as much as I wanted
 
Saturday 6/22/2019

Warmup 400m
6*150 breathing every 5 departing every 4:00 (3.02, 3.01, 3.02, 3.02, 2.59, 2.59)
2*100m departing every 4:00 (1.37, 1.42)
Cooldown 100m

Total - 1600m
 
Sunday 6/23/2019 (short rubber fins, dive skin for sun protection)

Warmup 400m
12*25u with 10/9/8/7/6/5/4/4/4/4/3 breaths in between (300u)
5*50u, 10*50u + turn departing every 3:00 (750u) -- 7-8 contractions on each of the 50u+s
10*25uf DNF, 5 breaths at the wall (15:13 total so 1:31/rep) (500/250u) -- Time to reduce the breaths to 4

Total - 1950/1300u+

Cold day again, shivering the entire time so there was a performance drop
 
Friday 6/28/2019 (short rubber fins, dive skin for sun protection)

Warmup 400m
14*25u with 10/9/8/7/6/5/4/4/4/4/3/3/3 breaths in between (350u)
1*50u
11*50u/25f/25u, departing every 3:30 (first 5, rest ~1:15)), every 3:15 (next 6, rest 1:00) (1100/825u)
3*60u departing every 4:00 (180u) -- Felt hypoxic on the third one since I started to get cold and shivery
8*25uf DNF, 4 breaths at the wall (11:38 total so ~1:27/rep) (400/200u)

Total - 2480/1605u
 
Saturday 6/29/2019

Warmup 400m

100 - 150 - 200 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 minutes (1:53, 2:56, 3:59, 3:55, 2:55, 1:50) (900) (!!!)

Sprints (450)
100 in 1:36 rest 2:24
100 in 1:40 rest 2:20
75 in 1:13 rest 1:47
75 in 1:12 rest 1:18
50 in 0:45 rest 1:15
50 in 0:47 rest 1:13

Cooldown 100m

Total - 1850m

Huge performance increase in the pyramid!! Another goal accomplished today. It seems like DNF helps swimming a lot more than swimming helps apnea.
 
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