Friday, November 22, 2019
  • Welcome to the DeeperBlue.com Forums, the largest online community dedicated to Freediving, Scuba Diving and Spearfishing. To gain full access to the DeeperBlue.com Forums you must register for a free account. As a registered member you will be able to:

    • Join over 40,000+ fellow diving enthusiasts from around the world on this forum
    • Participate in and browse from over 496,000+ posts.
    • Communicate privately with other divers from around the world.
    • Post your own photos or view from 7,300+ user submitted images.
    • All this and much more...

    You can gain access to all this absolutely free when you register for an account, so sign up today!

My DYN training log

OP
OP
B

bboynaki

Active Member
Jun 13, 2014
697
29
43
39
Saturday 11/2/2019

Hi everyone,

I spent 3 weeks spearfishing in Greece. Two out of the three weeks were spent spearfishing alone in shallow waters up to 4-5 meters but usually in <1 meter (sometimes in 50 cm of water or less!) for "white" fishes such as gray mullets, seabreams, and sea bass. One week was spent spearfishing in deeper waters usually around 7 - 10 meters with a maximum dive of 16 meters. This time I had a partner. The dives of 15 - 16 meters were very easy and were limited first by visibility and secondly by my injured ear which eventually restricted me to maximum depths of 6 meters. This happens every year where I injure one ear due to far too many equalizations every day nonstop for weeks. The injury happens over time (not sudden barotrauma) and I feel it deep in my jawline/throat area when I exceed 6 meters (this number changes depending on the level of injury). I am not sure what area this is, I know that it is not dependent on ear and it does not happen from depth, just from the stress of equalizing too much too often.

I caught a 3.5 kg dentex in 4 meters of water (my first ever dentex!). I caught a few gray mullets of around 750 - 800 grams, a few amberjacks of 750 - 800 grams, some gilthead seabreams and seabasses of 400 - 500 grams, and various other fishes around 250 - 400 grams. I saw other larger fishes (about 3 - 6 kg) such as lichia amia, dentex, and amberjacks, but I was unable to catch them.

For shallow water, I used 2 kg in my weight vest (new item for me this year), 4.5 kg on my belt, and 0.5 kg per ankle for a total of 7.5 kg. It was not enough weight for negative buoyancy in less than 1 meter of water, but was OK for 2 meters or more. I used a 5.5mm Mares Instinct jacket, 3.5mm Mares Instinct pants, 3mm Instinct socks, and Mares Razor Pro fins.

I mentioned last year I would purchase a freediving computer but I luckily did not spend the money as it would not be useful. I did the research however and I have decided upon a Seac Driver. When the time comes to buy, I will update my research and purchase next year.

Finally, I will need to adjust my training as the type of spearfishing I do relies much more on high CO2 tolerance and fast recovery than it does on low O2 tolerance (swimming many kilometers, doing many dives, doing many mobile aspettos, and then often taking 1 - 2 breaths only and continuing all day for 3 - 6 hours). I will revisit this next spring but I think I will increase my CO2 training in general and also add DYN-STA sets (doing 25m DYN, then STA, then recover, repeat). I will also add some long fin training back in, as I did none last season and my ankles became highly strained from not being used to long fins.

My approximate pool training program over the next year is as follows:

November, December, January, February, March, April, May (off season, focus on aerobic)
Running: 3x-4x per week, 3-6 miles on trail
Swimming: 3x-4x per week, 1600m – 2000m (2x focused on hypoxic intervals, and 1x-2x dedicated to sprint intervals)
Strength: 2x per week
Dry static apnea: none
Dynamic apnea: none

June, July, August, September (in season, focus on anaerobic)
Running: none
Swimming: 1x - 2x per week
Strength: 0-1x a week
Dry static apnea: 1x-2x per week
Dynamic apnea: 2x-3x per week


Also here are my performance and workout goals by next September:
6.0 mile trail run without stopping
4.0 mile trail run in 30:00
10*25uf DNF with 4 breaths at the wall
20*25uf DYN short rubber fins
10*50u/25/25u departing every 3:00 (long fins)
10*25uf with short rubber fins in 10:00
10*60u resting 2:00 (long fins)
O2 dry static tables up to 5:00 or better
 
OP
OP
B

bboynaki

Active Member
Jun 13, 2014
697
29
43
39
Tuesday 11/5/2019

3.1 mile trail run in 30:31 (9:50/mile)

OK, no more 5 AM runs
 
OP
OP
B

bboynaki

Active Member
Jun 13, 2014
697
29
43
39
Thursday 11/7/2019

3.6 mile trail run in 31:56 (8:52/mile) -- splits were 10.37, 10.35, 10.44
 
OP
OP
B

bboynaki

Active Member
Jun 13, 2014
697
29
43
39
Saturday 11/9/2019

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (2.02, 1.57, 1.55, 1.56, 1.57, 1.58)
2*150 departing every 5:00 (2.52, 2.55)
Cooldown 100m

2.4 mile trail run in 22:21 (9:38/mile)

Pretty good for first day back swimming!
 
OP
OP
B

bboynaki

Active Member
Jun 13, 2014
697
29
43
39
Sunday 11/10/2019

Warmup 400m
6*150 breathing every 5 (3.14, 3.14, 3.15, 3.16, 3.14, 3.12)
3*100 departing every 4:00 (1.48, 1.44, 1.48)
Cooldown 100m

Total - 1700m

Gym
superset pullups/pushups 10/20, 8/20, 6/10 resting 90 between sets
 
OP
OP
B

bboynaki

Active Member
Jun 13, 2014
697
29
43
39
Tuesday 11/12/2019

4.0 mile trail run in 35:34 (8:53/mile) -- 1.2 mile splits were 10.35, 10.35, 10.44
 
OP
OP
B

bboynaki

Active Member
Jun 13, 2014
697
29
43
39
Friday 11/15/2019

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 3:11, 3:13, 3:05, 3:09, 100 in 1:55, 50 in 0:53 - 0:54)
Cooldown 100m

Total - 1700m
 
OP
OP
B

bboynaki

Active Member
Jun 13, 2014
697
29
43
39
Saturday 11/16/2019

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (all ~1:55)
2*150 departing every 5:00 (2.43, 2.47)
Cooldown 100m

Total - 1400m

3.1 mile trail run in 28:19 (9:08/mile)
 
OP
OP
B

bboynaki

Active Member
Jun 13, 2014
697
29
43
39
Sunday 11/17/2019

Warmup 400m
5*100m sprints departing every 4:00 (1:44, 1:45, 1:46, 1:46, 1:48)
Cooldown 100m

Total - 1000m
 
OP
OP
B

bboynaki

Active Member
Jun 13, 2014
697
29
43
39
Monday 11/18/2019

3.4 mile trail run in 29:40 (8:43/mile)

Gym
superset pullups/pushups 10/20, 10/20, 8/16, rest 0:60
 
DeeperBlue.com - The Worlds Largest Community Dedicated To Freediving, Scuba Diving and Spearfishing

ABOUT US

ISSN 1469-865X | Copyright © 1996 - 2019 deeperblue.net limited.

DeeperBlue.com is the World's Largest Community dedicated to Freediving, Scuba Diving, Spearfishing and Diving Travel.

We've been dedicated to bringing you the freshest news, features and discussions from around the underwater world since 1996.

ADVERT