My DYN training log

[bboynaki]

Friday 5/28/2021

Warmup 400m
5*100m sprints departing every 2:00 (1.32, 1.29, 1.30, 1.29, 1.30)
Cooldown 100m

Total - 1000m

Felt very tired today, heart was beating a little fast. Possibly fighting a cold.

 

[bboynaki]

Saturday 5/29/2021

1750 meters open water swim in ~36 minutes (pace is about 2:00/100m

 

[bboynaki]

Sunday 5/30/2021

4.0 mile trail run in 32.29 (8.08/mile) 9.57, 9.43, 9.37, 3.11 last 0.4

pullups/pushups 3*12/25
inverted pushups 2*15
shoulders

Feeling a little bit of knee pain in my right knee that I first noticed a few days ago pushing off the pool wall. I'm taking care of it for now.

 

[bboynaki]

Wednesday 6/2/2021

Warmup 400m
5*100m sprints departing every 2:00 (1.32, 1.28, 1.29, 1.30, 1.33)
Cooldown 100m

Total - 1000m

No knee pain today

 

[bboynaki]

Friday 6/4/2021

4.0 mile trail run in 33:00 (8:15/mile)

 

[bboynaki]

Saturday 6/5/2021

Open water swimming

Warmup 400m
6*100 breathing every 5 departing every 3:00 (1.43, 2.07, 1.55, 2.04, 1.48, 2.06)
2*150 (2.25, 3.09)
Cooldown 100m

Odd sets were with current, even sets were against the current

 

[bboynaki]

Tuesday 6/8/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:39, 1:37, 1:37, 1:37, 1:38, 1:37)
2*150 departing every 5:00 (2.23, 2.25)
Cooldown 100m

Total - 1400m

Pretty good day, even though I felt like I was swimming slowly. Open water swimming against the current helps. I do have some knee pain in my right leg and it is definitely from pushing off the wall. It's not inside the joint, but rather the area/tendons around the joint. I will stretch it out and see if I can run today, but I plan to do more open water swimming and start DYN/DNF soon so it will go away.

 

[bboynaki]

Wednesday 3/9/2021

4.0 mile trail run in 33:13 (8:18/mile)

 

[bboynaki]

Friday 6/11/2021

open water swimming

Warmup 400m
6*150 breathing every 5 departing every 4:00 (2.38, 2.53, 2.38, 3.01, 2.36, 2.50)
2*100 (1.37, 1.51)
Cooldown 100m

Total - 1600m

Odd sets with currents, even sets against.

 

[bboynaki]

Saturday 6/12/2021

4.9 mile run on asphalt in 37:06 (7:34/mile) 7.28, 7.29, 7.29, 7.27, 7.13 (last 0.9)

pullups 3*10

First 4.0 miles in 29:53, looks like I slowed down on the home stretch. Fastest I've run in a while.

 

[bboynaki]

Tuesday 6/15/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:41, 1:38, 1:38, 1:38, 1:38, 1:38)
2*150 departing every 5:00 (2.25, 2.27)
Cooldown 100m

Total - 1400m

Felt sluggish today. I will start DYN/DNF training within the next 1-2 workouts.

 

[bboynaki]

Thursday 6/17/2021

Pool workout today (short rubber fins, speedo, NO dive skin)

Warmup 400m
10*25u with 10/9/8/7/6/5/4/4/4 breaths in between (250u)
10*25uf in 12:30 (1:15/lap) (500/250u)
2*50u (100u) @ 3:00
10*25uf DNF in 15:40 (1:34/lap) (500/250u) -- 5 breaths at the wall

Total - 1750/850u

First DYN/DNF workout of the season! Overall feeling pretty good, but shoulders feel achy and weak on DNF. I'll have to get in the weight room some more. The only time I felt miserable was during the last 2 reps on the first exercise (I felt like the CO2 was making my entire body cramp). I'll be doing this type of workout 2x a week and then swimming 2x a week.

 

[bboynaki]

Friday 6/18/2021

Warmup 400m
5*100m sprints departing every 2:00 (1.29, 1.29, 1.30, 1.31, 1.31)
Cooldown 100m

Total - 1000m

pullups/pushups 3*10/20

 

[bboynaki]

Saturday 6/19/2021

4.9 mile run on asphalt in 38:02 (7:45/mile) 7.54, 7.37, 7.35, 7.38, 7.17 (last 0.9)

 

[bboynaki]

Sunday 6/20/2021

open water swimming exercises

Warmup 550m
6 * 100m fast / 100m slow (started at 1:40 and ended at 1:49 on 100m fast)
Cooldown 100m

Total - 1850m

100m fast was against current to make it harder

 

[bboynaki]

Thursday 6/24/2021

Pool workout today (short rubber fins, speedo, NO dive skin)

Warmup 400m
10*25u with 10/9/8/7/6/5/4/4/4 breaths in between (250u)
10*25uf in 12:27 (1:15/lap) (500/250u)
10*25uf DNF in 15:47 (1:35/lap) (500/250u) -- 5 breaths at the wall

Total - 1650/750u

 

[bboynaki]

Friday 6/25/2021

~1200 meter open water swim, this time on the stormy side, in ~31 minutes. Water temp 68F. Speedo only.

 

[bboynaki]

Saturday 6/26/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:40, 1:37, 1:39, 1:38, 1:38, 1:38)
2*150 departing every 5:00 (2.22, 2.26)
Cooldown 100m

Total - 1400m

3*10/20 pullups/pushups
shoulders

 

[bboynaki]

Sunday 6/27/2021

3.6 mile trail run in 29.40 (8.14/mile) 9.44, 9.50, 10.06

 

[bboynaki]

Wednesday 6/30/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:37, 1:36, 1:37, 1:36, 1:37, 1.38)
2*150 departing every 5:00 (2.21, 2.29) (PR)
Cooldown 100m

150m PR, but hit the wall when doing the 2nd one