My DYN training log

[bboynaki]

4/17/2016

Warmup 400m

6x100m 3/5/7/7/5/3 per lap with ~5m apnea at turns (600)

1x25u+/25f rest 1 min between each
1x30u/20f
1x35u/15f (150)
8x40u/10f rest 1 min (400)
2x50u rest 1 min (100)

Total – 1650m

Stair master 20min controlled breathing

Feeling overtrained in the pool. I will try to do a couple of pool workouts during the week that are sprint focused and not breathing ladders.

 

[bboynaki]

4/19/2016



Warmup 400m
2x100m 3/5/7/7/5/3 per lap with ~5m apnea at turns (200)
6x100m sprints departing every 4 minutes (1:49, 1:55, 1:58, 1:59, 2:00, 2:00)

Total – 1200m

Tough workout, I am lacking in the anaerobic department. Need to do these twice week. if you have any "fun" sprint workouts for me to try, post them here!!!

 

[bboynaki]

4/24/2016



Warmup 400m

6x100m 3/5/7/7/5/3 per lap with ~5m apnea at turns (600)
6x25m sprints departing every minute (0:20 – 0:25 each)
3x50m sprints departing every 2 minutes (0:50, 0:50, 0:54) (300)

Total – 1300m

 

[bboynaki]

4/30/2016

Warmup 400m
6x100m 3/5/7/7/5/3 per lap with ~5m apnea at turns (600)
2x150m departing every 6 minutes (2:50, 2:58) (300)
10x25u/25f (500)

Total – 1800m

 

[bboynaki]

5/1/2016


Warmup 400m
9x25m DYN with 10,9,8,7,6,5,4,3 breaths in between each (225)
3 sets of 3x40u/10f with 0:60, 0:45 sec rest between (450)
4x25dnf / 25 free and at a quick pace with 0:30, 0:45, 0:60 rest between each (200)

Total – 1275m

It is May so i am starting to do 2 dyn/dnf days a week. My goal for the 9x25m is to get down to 1 breath on the last one. For the 2nd workout I will try natalia molchanova's workout next time (2-3 series of 4x50m rest 2:00, 1:30, 1:00). For the last workout I would like to do 8-10 reps with 0:30 rest between each so I need to slow it down.

Next one I will shoot for having a total of 1000m no breathing (here I did 685m)

 

[bboynaki]

5/5/2016


Warmup 400m
100/150/200/200/150/100 Pyramid 3/5/7/7/5/3 (900) (26:10 minutes)
2x150m sprints departing every 6:00 (2:58, 3:04)

Total – 1600m

 

[Aleksandr]

Can I post my workout here in this thread ?

 

[Aleksandr]

Day 1:

- Warm up 200m different styles of swiming
- 400m Breaststroke. Breath between each 2 hand stroke. Trying to glide maximum between each leg and hand stroke.
Rest: 2-3min
200m (2x100m) Breaststroke. Breath between each 3 hand stroke. Trying to glide maximum between each leg and hand stroke.
Rest: 2-3m
100m (2x50m) Breath between each 4 hand stroke. Trying to glide maximum between each leg and hand stroke.

- 100m swiming
Rest: 2-3min
- 2 x 200m: 35m surface swiming 15m underwater
- 6 x 25 DNF + 25m surface (rest between 10 inhales)

- 100m swiming


Day: 2
- Warm up 200m different styles of swiming
- 300m Breaststroke. Breath between each 2 hand stroke. Trying to glide maximum between each leg and hand stroke.
Rest: 2-3min
200m (2x100m) Breaststroke. Breath between each 3 hand stroke. Trying to glide maximum between each leg and hand stroke.
Rest: 2-3m
100m (2x50m) Breath between each 4 hand stroke. Trying to glide maximum between each leg and hand stroke.

- 100m swiming
Rest: 2-3min

- 8 x 25m DNF (Rest between attempts: 10 inhales, 10 inhales, 9 inhales, 9 inhales, 8 inhales, 8 inhales, 7 inhales, 6 inhales)

- 100m swiming

I change workout each time I go to pool. Pool 2-3 times per week.

 

[bboynaki]

Can I post my workout here in this thread ?

Sure! Cool workouts by the way. Looks like you are training DNF and I am training DYN

 

[bboynaki]

5/8/2016



Warmup 400m
9x25m DYN with 10,9,8,7,6,5,4,3 breaths in between each (225)
3 sets of 3x50u with 2:00, 1:30 rest between (450)
8x25dnf / 25f with 0:30 rest between each (400m/200u)

Total – 1270m (875u)

still working towards 1000u total for dyn sessions. i could not do the complete natalia molchanova workout with the 50s. Goal is to be able to do that and also work down to 1 breath on the CO2 dyns. all with short rubber fins and swim shorts.

 

[bboynaki]

5/9/2016

Cardio
3.1 mile trail run (26:04)

 

[Kars]

Not an example of how to train, but this what I did yesterday:

4x 50m dyn monofin in a 50m pool.

16x25m dnf - start every 1' (easy).

15 min of rest.

5' static, first 5' in years, normal lip colours, felt like there is more to gain. My (old pb is 7').

about 6 x 50m dyn monofin in the busy training pool, which had a reduced depth 2,2m -> 1,9m . With the swimmers overhead I came to the conclusion I cannot practice DYN there any more, because I fear of hitting the swimmers above. This forces me to swim very close to the floor, unable to make a normally sized amplitude.

There is a little DNF competition coming up next Wednesday, so the next training will focus on that. I need to check my buoyancy and do a 50+ dive to check my setup.

 

[bboynaki]

5/11/2016

Warmup 400m
6x100m sprints departing every 4 minutes (1:50, 1:58, 2:01, 2:02, 2:02, 2:01) (600)
8x25dnf / 25f rest 0:30 (400)

Total – 1400m

because I fear of hitting the swimmers above

You must get over this fear ... it is their own fault for stepping in the path of a runaway train

 

[Aleksandr]

Hi, All. Hope everyone is OK.

I also have problems with swimmers when come pool with fins, especially long fins.
So I usually come to pool 8-9 PM, when its almost empty

Please tell if this is important which time of day you make pool training?
I usually go to sleep 3 hours after finishing training in pool.

Want to include such sets to training process. But first have to find buddy.

5 sec sta + 25dnf + 25m surface + 10 breath cycles
10 sec sta + 25dnf + 25m surface + 10 breath cysles
15 sec sta + 25dnf + 25m surface + 10 breath cysles
20 sec sta + 25dnf + 25m surface + 10 breath cycles
25 sec sta + 25dnf + 25m surface + 10 breath cycles
30 sec sta + 25dnf + 25m surface + 10 breath cycles
35 sec sta + 25dnf + 25m surface + 10 breath cycles
40 sec sta + 25dnf + 25m surface + 10 breath cycles
45 sec sta + 25dnf + 25m surface + 10 breath cycles

Time, distance and rest cycles can be adjusted. What do you think ?

 

[bboynaki]

5/13/2016

Warmup 400m
8x25m DYN with 10,9,8,7,6,5,4 breaths in between each (200) - no will to push to 2 breaths. next time
2x50 dyn rest 3:00 (100)

Each round of the following set takes 3:00. The 40u/10f starts every 3:00, and takes about 1:10-1:15 to complete (so I barely have time to take 3 breaths). Then at 1:15 of each round, I depart for a 25u slow do it in 0:45. Then I rest 1:00.

8x40u/10f + 25u slow, rest 1:00 (600m/520u)

Total – 1300m (820u)

=================================================================================
My short rubber fins and swim shorts are way too slow. Can't do a 50 dyn in under 1:15 in 25m pool. Need to get my speedo and long fins.

Please tell if this is important which time of day you make pool training?

When my stomach is empty and I'm hydrated. Can be in the morning or after work.

Time, distance and rest cycles can be adjusted. What do you think ?

Looks really tough, I probably couldn't do this. Not without a buddy anyway. When I try new workouts, I put together something I know I can finish and then I can adjust it next time.

 

[Aleksandr]

Looks really tough, I probably couldn't do this. Not without a buddy anyway. When I try new workouts, I put together something I know I can finish and then I can adjust it next time.

Dear bboynaki, I put time, rest as example... At this moment, It's also very tought for me, and I will never do this is experienced safety, which I don't have now.

Good Luck and Safe diving.

 

[bboynaki]

5/15/2016

Warmup 400m
100/150/200/200/150/100 Pyramid 3/5/7/7/5/3 (900) (26:00 minutes)
2x150m sprints departing every 6:00 (2:52, 2:54) -- might be the 2 fastest 300s i have done so far.
8x25u/25f dnf rest 0:30-0:45 (200)

Total – 1800m

Tough workout. Goal for the hypoxic pyramid is 25:00. Can't tell if i did it in 25:00 or 26:00. My analog stopwatch isn't very accurate...

 

[bboynaki]

5/20/2016



Warmup 400m
6x100m breathing 3/5/7/7/5/3 departing every 3 minutes (600) (17:20 total, each 100m was 2:15 – 2:30)
2x150m departing every 6 minutes (2:51, 2:52)
2x75m departing every 3 minutes (1:20, 1:25)
2x50m departing every 2 minutes (0:50, 0:54) (550)

Total – 1550m

Getting more efficient. each 25m in the breathing pyramid was actually 3/5/7/7/4.

 

[bboynaki]

5/22/2016



Warmup 400m freestyle

Using long fins (mares razor pro) today for the first time since July 2015. Using usual swim shorts ("parachutes")


9x25m DYN with 10,9,8,7,6,5,4,3 breaths in between each (225) -- super easy, barely any contractions. could have easily done 2 and 1 breath, possibly on repeat.

5x25m dyn warmup (125)
2x50m dyn warmup (100)
4x50m dyn departing every 3:00 (200) each 50u taking 1:05 - 1:10
4x50m dyn departing every 2:00 (200)

Total u – 850m (1250m total)

Notes:

• Today was mostly experimenting
• My legs feel very weak with these fins. I need to get my ankle and calf muscles back into shape by doing lots of swimming with these. Being careful not to strain any ligaments.
• My training has been working very well and I am surprised
• I am confident that I can do 75m dyn with my long fins and speedo, which is my PR.
• Will use long fins once a week
• Otherwise, I will increase my training to 5 days a week in the pool (2 dyn, 3 swimming)

 

[bboynaki]

5/23/2016

Cardio
3.6mile trail run (30:40)