Thursday, December 12, 2019
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My DYN training log

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bboynaki

Active Member
Jun 13, 2014
709
29
43
39
Sunday 6/30/2019 (short rubber fins, dive skin for sun protection)

No warmup
10*25uf DYN in 11:30 (500/250u) --very painful without a warmup
20*50u (5 * every 3:00, 5 * every 2:30, 5 * every 2:15, 5 * every 2:00) (1000u) --all back to back
8*25uf DNF w/4 breaths at the wall in 12:02 (400/200u)

Total - 1900/1450u
 
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bboynaki

Active Member
Jun 13, 2014
709
29
43
39
Thursday 7/4/2019 (short rubber fins, dive skin for sun protection)

Warmup 400m
13*25u with 10/9/8/7/6/5/4/4/4/4/3/3 breaths in between (325u)
1*50u
10*50u/25f/25u, departing every 3:30 (1000/750u)
10*25uf DNF, mostly 4 breaths at the wall, some 5 (14:50 total so ~1:29/rep) (500/250u)

Total - 2275/1375u


Stairmaster 5 * 2 minutes slow/2 minutes fast
 
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bboynaki

Active Member
Jun 13, 2014
709
29
43
39
Friday 7/5/2019

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.53, 1.51, 1.51, 1.50, 1.50, 1.50)
2*150 departing every 5:00 (2:34, 2:40) -- Second fastest time ever on a 150
Cooldown 100m

Total - 1400m

Pretty good day, even though I was very tired from my double workout the day before.
 
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bboynaki

Active Member
Jun 13, 2014
709
29
43
39
Saturday 7/6/2019

Warmup 400m
15*25u with 10/9/8/7/6/5/4/4/4/4/3/3/3/3 breaths in between (375u) -- first contraction was at the first 4-breath lap
2*50u (100u)
10*50u/25f/25u, departing every 3:30 (1000/750u)
5*55u departing every 3:30 (each about 1:25) (275u)
8*25uf DNF, 4 breaths at the wall (12:06 total so ~1:31/rep) (400/200u)

Total - 2550/1700u
 
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bboynaki

Active Member
Jun 13, 2014
709
29
43
39
Sunday 7/7/2019

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 2:58/3:02/2:58/3:00, 100 in 1:49/1:46/1:47/1:47, 50 in 0:48)
Cooldown 100m

Total - 1700m

I really struggled through the 150s, but the 100s were very easy
 
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bboynaki

Active Member
Jun 13, 2014
709
29
43
39
Friday 7/12/2019 (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
10*50u/25f/25u, departing every 3:30 (first 4, rest ~1:15), rest 1:00 (next 6, ~every 3:12) (1000/750u)
5*60u departing every 4:00 (each about 1:28) (300u)
8*25uf DNF, 4 breaths at the wall (12:08 total so ~1:31/rep) (400/200u)

Total - 2500/1650u
 
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bboynaki

Active Member
Jun 13, 2014
709
29
43
39
Saturday 7/13/2019

Warmup 400m
6*150 breathing 3/5/7/7/5/3 (2.56, 2.56, 2.57, 2.57, 2.57, 2.52) (!!!)
2*100 departing every 4:00 (1.36, 1.38)
Cooldown 100m

Huge performance increase in the hypoxic 150s...and I was trying to keep them slow too!
 
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bboynaki

Active Member
Jun 13, 2014
709
29
43
39
Sunday 7/14/2019 (short rubber fins, dive skin for sun protection)

Warmup 400m
10*25uf DYN (500/250u)
15*50u (5 * every 3:00, 5* every 2:30, 5* every 2:00) all back to back (750u)
8*25uf DNF, 4 breaths at the wall in 11:52 (400/200u)

Total - 2050/1200u
 
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bboynaki

Active Member
Jun 13, 2014
709
29
43
39
Friday 7/19/2019 (short rubber fins, dive skin for sun protection)

Warmup 400m
13*25u with 10/9/8/7/6/5/4/4/4/4/3/3 breaths in between (325u)
12*50u/25f/25u, departing every 3:30 (1200/900u)
10*25uf DNF, 4 breaths at the wall first 8, 5 breaths next 2 (14:55 total so ~1:30/rep) (500/250u)

Total - 2425/1475u
 
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bboynaki

Active Member
Jun 13, 2014
709
29
43
39
Saturday 7/20/2019

Warmup 400m

100 - 150 - 200 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 minutes (2:00, 2:57, 4:04, 4:06, 3:01, 1:52) (900)

Sprints (350)
100 in 1:36 rest 2:24
100 in 1:40 rest 2:20
75 in 1:13 rest 1:47
75 in 1:15 rest 1:15

Cooldown 100m

Total - 1750m
 
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bboynaki

Active Member
Jun 13, 2014
709
29
43
39
Sunday 7/21/2019

Warmup 400m
12*25u with 10/9/8/7/6/5/4/4/4/4/3 breaths in between (300u)
5*50u departing every 3:00 (250u)
10*55u departing every 3:00 (each took ~1:18) (550u) -- continued from previous exercise
8*25uf DNF, 4 breaths at the wall in 12:10 (400/200u)

Total - 1900/1300u

The 55us were tough because the pool is 25m so it takes an extra turn. 5 contractions by 50u, 7-8 contractions per 55u total.
 
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bboynaki

Active Member
Jun 13, 2014
709
29
43
39
Saturday 7/27/2019 (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)
10*50u/25f/25u, departing every 3:30 (1000/750u)
5*60u departing every 4:00 (each around ~1:22-1:28) (300u)
8*25uf DNF, 4 breaths at the wall (11:48 total so ~1:29/rep) (400/200u)

Total - 2450/1600u
 
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bboynaki

Active Member
Jun 13, 2014
709
29
43
39
Sunday 7/28/2019

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 3:01/3:01/3:00/3:00, 100 in 1:49/1:43/1:45/1:46, 50 in 0:47-0:48)
Cooldown 100m

Total - 1700m

150s were easier than last time I did this, and I'm getting really good at doing 100s.
 
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bboynaki

Active Member
Jun 13, 2014
709
29
43
39
Thursday 8/1/2019 (short rubber fins, dive skin for sun protection)

Warmup 400m
10*25uf DYN in 11:40 (500/250u)
5*50u departing every 3:00 (250u)
10*55u departing every 3:00 (each took ~1:18) (550u) -- continued from previous exercise
3*60u departing every 3:00 (180u) -- continued from previous exercise
8*25uf DNF, 4 breaths at the wall in 12:07 (400/200u)

Total - 2280/1430u

Felt VERY hypoxic by the 3rd 60u, so I won't be doing 60us on a 3:00 interval again for a while.
 
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bboynaki

Active Member
Jun 13, 2014
709
29
43
39
Friday 8/2/2019

Warmup 400m
6*150 breathing 3/5/7/7/5/3 (2.56, 2.55, 2.56, 2.56, 2.54, 2.56)
2*100 departing every 4:00 (1.36, 1.38)
Cooldown 100m

Total - 1600m

Once again top performance on the 150s
 
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bboynaki

Active Member
Jun 13, 2014
709
29
43
39
Saturday 8/3/2019 (short rubber fins, dive skin for sun protection)

Warmup 400m
10*25u with 10/9/8/7/6/5/4/4/4 breaths in between (250u) -- stopped early
2*50u (100u)
3*50u/25f/25u, departing every 3:30 (300/225u) -- stopped early
8*25uf DNF, 4-5 breaths at the wall (400/200u)

Total - 1450/775u

Horrible day today. I was getting early contractions and felt terrible so I had to stop early. I will rest and try again tomorrow.
 
Last edited:
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bboynaki

Active Member
Jun 13, 2014
709
29
43
39
Sunday 8/4/2019 (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)
2*50u (100u)
8*50u/25f/25u, departing every 3:30 (800/600u)
8*25uf DNF, 4-5 breaths at the wall (400/200u) -- took 6-7 on the last one, so cheated a bit

Total - 2000/1200u

Feeling much better today but still not 100%, so I cut my main workout 2 sets short and I took a few extra breaths on DNFs
 
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bboynaki

Active Member
Jun 13, 2014
709
29
43
39
Friday 8/9/2019 (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)
3*60u departing every 4:00 (180u)
8*25uf DNF, 4 breaths at the wall (12:41 total so ~1:35/rep) (400/200u)

Total - 2430/1580u

My dive skin has gotten really stretched out and it is no longer providing any streamline benefit. It is dragging through the water.
 
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bboynaki

Active Member
Jun 13, 2014
709
29
43
39
Saturday 8/10/2019 (short rubber fins, dive skin for sun protection)

Warmup 400m
10*25uf DYN (500/275u) -- wasn't paying attention so first lap was UU not UF
5*50u departing every 3:00 (250u)
10*55u departing every 3:00 (each took ~1:21) (550u) -- continued from previous exercise
8*25uf DNF, 4 breaths at the wall in ~13:00 (400/200u) -- dive skin is turning into a parachute, slowing me down a lot

Total - 2100/1275u
 
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bboynaki

Active Member
Jun 13, 2014
709
29
43
39
Sunday 8/11/2019

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, 2:56, 4:03, 4:03, 2:58, 1:53) (900)

Sprints (450)
100 in 1:39 rest 2:21
100 in 1:39 rest 2:21
75 in 1:12 rest 1:48
75 in 1:12 rest 1:48
50 in 0:45 rest 1:15
50 in 0:45 rest 1:15

Cooldown 100m

Total - 1850

Felt easy today
 
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