My DYN training log

[bboynaki]

Wednesday 6/10/2020

Open water swimming exercises

Warmup 400m
100 - 150 - 175 - 175 - 150 - 100 breathing every 5 (rest 1:00) (1.58, 3.15, 3.34, 3.50, 2.54, 1.59)

Sprints
100 in 2.02 (rest 2:00)
100 in 1:50 (rest 2:00)
75 in 1:11 (rest 1:30)
75 in 1:16 (rest 1:30)
50 in 0:40 (rest 1:00)
50 in 0:42 (rest 1:00)

Cooldown - 100m

Total - 1800m

 

[bboynaki]

Friday 6/13/2020

open water swimming exercises

Warmup 525m
5*150 (5) /100 (3) / 50 (3/2) -- breathing every (#) stroke with 1:00 rest between all (150 in 3.23/3.16/3.19/3.19/3.23, 100 in 1.53/1.53/1.54/1.50/1.53, 50 in 0.44/0.39/0.41/0.37/0.38)
Cooldown 175m

Total - 2200m

150s were against the current, 100s and 50s were in with the current

 

[bboynaki]

Saturday 6/13/2020

Dry static apnea - exhale holds ("FRC") - rests were 1-2 minutes, not timed
0:30
0:45
1:00
1:15
1:30
1:45
1:55
2:00

Used a finger oximeter, got my spO2 down to 44%, heart rate mid 50s


Dry dynamic apnea - up/down stairs
6 * departing every 2:00 with 1 set = up/down/up/down (about 0:40 total stairs, 1:20 rest)

40% spO2 here, was getting dangerous so I cut the last one short


3.6 mile trail run in 30:45 (8:33/mile) 10:15 each lap

 

[bboynaki]

Tuesday 6/16/2020

open water swimming exercises

Warmup 400m
6*100m sprints (rest 2:00) (1.36, 1.48, 1.36, 1.48, 1.44, 1.48)
Cooldown 50m

Total - 1050m

Odd sets were away from the current, even sets were against the current

superset pullups/pushups 3*10/20
10 more pullups

 

[bboynaki]

Saturday 6/20/2020

Pool workout today (short rubber fins)

Warmup 400m
10*25u with 10/9/8/7/6/5/4/4/4 breaths in between (250u)
10*25uf in 13:13 (1:20/lap) (500/250u)
2*50u (100u)
10*25uf DNF in 15:30 (1:33/lap) (500/250u) -- 5 breaths at the wall, reduce to 4 next time
400m freestyle in 7:45 (1:56/100m)

Total - 2150/850u

The pool is open with limited weekly reservations. I am in much better shape than I expected, especially in the DNFs. Tried to do 50u but was very cold and shivering and I stopped after 2 because I felt very hypoxic.

3.6 mile trail run in 32:15 (8:57/mile) 1.2 mile splits were 10:45 each

 

[bboynaki]

Sunday 6/21/2020

Warmup 400m
100 - 150 - 175 - 175 - 150 - 100 breathing every 5 (rest 1:00) (1.59, 3.11, 3.26, 3.40, 2.51, 1.53) -- alternating with/against current

Sprints -- alternating against/with current
100 in 1.56 (rest 2:00)
100 in 1:52 (rest 2:00)
75 in 1:04 (rest 1:30)
75 in 1:15 (rest 1:30)
50 in 0:40 (rest 1:00)
50 in 0:42 (rest 1:00)

Cooldown - 100m

Total - 1900m

 

[bboynaki]

Monday 6/22/2020

Pool workout today (short rubber fins)

Warmup 400m
10*25u with 10/9/8/7/6/5/4/5/6 breaths in between (250u)
10*25uf in 12:37 (1:16/lap) (500/250u)
10*25uf DNF in 15:35 (1:34/lap) (500/250u) -- 5 breaths at the wall

Total - 1650/750u

Snuck in another workout at the pool, I was tired from yesterday's workout so my CO2 tolerance was somewhat reduced

 

[bboynaki]

Friday 6/26/2020

Pool workout today (short rubber fins)

Warmup 400m
11*25u with 10/9/8/7/6/5/4/4/4/4 breaths in between (275u)
10*25uf (500/250u) -- 3 breaths at the wall
6*50u departing every 3:00 (300u) -- boring and easy today since it was warm (no shivering)
10*25uf DNF in 15:50 (1:35/lap) (500/250u) -- 5 breaths at the wall

Total - 1975/1075u

 

[bboynaki]

Saturday 6/27/2020

Pool day

Warmup 400m

100 - 150 - 200 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing every 3/4/5/5/4/3 minutes (1:55, 2:56, 3:48, 3:48, 2:46, 1:44) (900)

Sprints (450)
2*100 @ 4:00 (1:28, 1:32)
2*75 @ 3:00 (1:08, 1:10)
2*50 @ 2:00 (0:43, 0:43)

Cooldown 100m

Total - 1850m

I think that is my fastest 100 ever and my fastest hypoxic 200.

 

[bboynaki]

Sunday 6/28/2020

3.4 mile trail run in 28:06 (8:16/mile)
pullups/pushups 3*10/20
flutterkicks 3*12

 

[bboynaki]

Monday 6/29/2020

Pool exercises

Warmup 400m
5 * 100m sprints @ 4:00 (1.37, 1.33, 1.33, 1.34, 1.35) (500)
Cooldown 100m

Total - 1000m

 

[bboynaki]

Tuesday 6/30/2020

Pool workout today (short rubber fins)

Warmup 400m
10*25u with 10/9/8/7/6/5/4/5/6 breaths in between (250u)
10*25uf (500/250u) -- 3 breaths at the wall
10*25uf DNF in about 15:50 (1:35/lap) (500/250u) -- 5 breaths at the wall

Total - 1650/750u

Tough day, tired from the last 4 days of exercising

 

[bboynaki]

Friday 7/3/2020

Pool workout today (short rubber fins, dive skin)

10*25u with 10/9/8/7/6/5/4/4/4 breaths in between (250u)
10*25uf (500/250u) in 12:14 -- 3 breaths at the wall
10*50u (first 5 every 3:00, next 5 every 2:45) (500u)
10*25uf DNF in about 15:08 (1:31/lap) (500/250u) -- 5 breaths at the wall

Total - 1750/1250u

3.4 mile trail run in 29:58 (8:49/mile)

 

[bboynaki]

Sunday 7/5/2020

3.6 mile trail run in 31:00 (8:37/mile) 1.2 mile splits in 10.08, 10.17, 10.34

Very hot today, tough to run

 

[bboynaki]

Monday 7/6/2020

Pool

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.44, 1.43, 1.43, 1.42, 1.44, 1.44)
2*150 departing every 5:00 (2.28, 2.30)
Cooldown 100m

Total - 1400m

 

[bboynaki]

Tuesday 7/7/2020

Pool

8*25u with 10/9/8/7/6/5/4 breaths between (200u)
8*25uf DYN (400/200u)
5*25uf DNF in 7:33 (1:30/rep) (250/125u)

Total - 850/525u

Horrible day, did not get much sleep and my sinuses were a little stuffy which made contractions really uncomfortable.

 

[bboynaki]

Wednesday 7/8/2020

Pool day

Warmup 400m

100 - 150 - 200 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing every 3/4/5/5/4/3 minutes (1:50, 2:46, 3:47, 3:47, 2:45, 1:44) (900)

Sprints (450)
2*100 @ 4:00 (1:31, 1:33)
2*75 @ 3:00 (1:08, 1:09)
2*50 @ 2:00 (0:42, 0:42)

Cooldown 100m

Total - 1850m

pullups/pushups 3*10/20

 

[bboynaki]

Friday 7/10/2020

Pool (short rubber fins, dive skin)

Warmup 400m
10*25u with 10/9/8/7/6/5/4/4/4 breaths in between (250u)
10*25uf (500/250u) in 12:20 -- 3 breaths at the wall
6*50u (first 3 every 3:00, next 3 every 2:30) (300u)
10*25uf DNF in about 15:15 (1:31/lap) (500/250u) -- 5 breaths at the wall

Total - 1950/1050u

Overall easy workout. Didn't have to try too hard on the 50u's, and on the DNFs I got across the pool in 4 strokes (less than usual).

 

[bboynaki]

Tuesday 7/14/2020

Pool

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 2.49/2.51/2.50/2.52, 100 in 1.41/1.37/1.39/1.40, 50 in 0.43/0.44/0.44/0.45)
Cooldown 100m

Total - 1700m

 

[bboynaki]

Saturday 7/18/2020

pool exercises (short rubber fin, dive skin for sun protection)

Warmup 400m
10*25u with 10/9/8/7/6/5/4/4/4 breaths in between (250u)
10*25uf (500/250u) in 11:53 -- 3 breaths at the wall
10*50u (first 5 every 3:00, next 5 every 2:30) (500u)
10*25uf DNF in about 14:52 (1:29/lap) (500/250u) -- 5 breaths at the wall

Total - 2150/1250u

Everything was pretty easy except the DNFs at the end.