My DYN training log

[bboynaki]

Friday 7/2/2021

open water swimming exercises

Warmup 400m
6*150 breathing every 5 (rest 1:00 between each) (2.42, 3.03, 2.44, 3.02, 2.46, 3.01)
2*100m (rest 2:00) (1.45, 1.54)
Cooldown 100m

Total - 1600m

Odd sets were with current, even sets were against current

 

[bboynaki]

Tuesday 7/6/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:37, 1:37, 1:37, 1:37, 1:39, 1.39)
1*150 departing every 5:00 (2.21) (matched PR)
Cooldown 100m

Total - 1250m

I got sick sometime last week, first day back feeling better. Cut the workout short, but did well anyway.

 

[bboynaki]

Wednesday 7/7/2021

3.6 mile trail run in 29:50 (8:17/mile) 9.59, 9.56, 9.55

Keeping the running light so I can have enough recovery for apnea/swimming

 

[bboynaki]

Thursday 7/8/2021

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 12:29 (1:15/lap) (500/250u)
10*25uf DNF in 16:00 (1:36/lap) (500/250u) -- 5 breaths at the wall

Total - 1650/750u

Sore quads and tired, so was a little slower today on the DNF. DYN work felt good so I'm improving.

 

[bboynaki]

Sunday 7/11/2021

4.0 mile trail run in 34.00 (8:30/mile) 10.14, 10.14, 10.14, 3.18

 

[bboynaki]

Thursday 7/22/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (all around 1:40)
2*150 departing every 5:00 (2.30, 2.35)
Cooldown 100m

Total - 1400m

Went on a short vacation, first day back and tired/out of shape. Terrible performance. I'm giving myself a few days of swimming to get back into shape before switching back to apnea.

 

[bboynaki]

Friday 7/23/2021

open water swimming exercises

Warmup 400m
5 * 100m fast / 100m slow (100m fast in low 1:40s)
Cooldown 50m

Total - 1450m

Odd sets with current, even sets against.

 

[bboynaki]

Saturday 7/24/2021

open water swimming exercises

Warmup 400m
6*150m breathing every 5, rest 1:00 (2.54, 2.54, 2.52, 2.54, 3.02, 2.54)
2*100m sprints, rest 2:00 (around 1:48 - 1:53)
Cooldown 25m

Total - 1525m

Odd sets with current, even sets against

 

[bboynaki]

Tuesday 7/27/2021

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 12:40 (1:16/lap) (500/250u)
10*25uf DNF in 15:59 (1:36/lap) (500/250u) -- 5 breaths at the wall

Total - 1650/750u

pullups/pushups 3*12/25

Today was a shock as to how out of shape I was apnea-wise. On the last few sets of exercise #1, my upper body cramped really hard and it was so painful, probably due to CO2 buildup. It's been almost 3 weeks since my last apnea workout, but I plan to do these 2x a week now. It was also apparent how weak my upperbody has become, so I'm adding pullups/pushups back in 1x-2x/wk and sprints/hard swimming on the weekends 1x-2x/wk. No more running as I'm approaching spearfishing season.

 

[bboynaki]

Friday 7/30/2021

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)
10*25uf DNF in 16:30 (1:39/lap) (500/250u) -- 5 breaths at the wall

Total - 1650/750u

Yuck, very slow DNFs.

 

[J Campbell]

Where do you do your pool practice? My pool won't even allow a single 25 yard underwater lap.

 

[bboynaki]

Saturday 7/7/2021

open water swimming exercises

Warmup 400m
6 * 100m fast / 100m slow (100m fast in 1:45 - 1:55)

Total - 1600m

Odd sets with current, even sets against. Strong current and waves today.

 

[bboynaki]

Sunday 7/8/2021

4.9 mile street run in 39.04 (7:57/mile) 7.51 (1), 7.38 (2), 15.38 (3+4), 7.57 (0.9)

I know I said no more running but I didn't want to swim. Of course this was a mistake, I have some pain on the outside of my right knee. No more running for real now.

Where do you do your pool practice? My pool won't even allow a single 25 yard underwater lap.

My apartment has a 25 meter pool with no life guard.

 

[bboynaki]

Tuesday 8/3/2021


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 12:33(1:15/lap) (500/250u)
10*25uf DNF in 15:53 (1:35/lap) (500/250u) -- 5 breaths at the wall

Total - 1650/750u

pullups/pushups 12/25, 12/25, 10/20 resting 0:60 between

First 2 pool exercise felt good. The DNFs were brutal. Being hairy also really adds to the drag in the water.

 

[bboynaki]

Friday 8/6/2021

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 12:40 (1:16/lap) (500/250u)
5*50u @ 3:00 (250u)
10*25uf DNF in 16:36 (1:40/lap) (500/250u) -- 5 breaths at the wall

Total - 1900/1000u

Added some 50us today, they were very easy. Maybe 5-6 contractions on each. Stopped after 5 as there was no challenge. Next time I will use a lower interval. Seems like the CO2 workouts are doing their job. DNFs were also very slow today for some reason, but felt easy.

 

[bboynaki]

Saturday 8/7/2021

open water swimming exercises

Warmup 400m
5*100m sprints @ 4:00 (1.37, 1.41, 1.36, 1.45, 1.39)
Cooldown 100m

Total - 1000m

Odd sets with current, even sets against

---

Sunday 8/8/2021

5 mile hike
pullups/pushups 12/25, 12/25, 10/20

 

[bboynaki]

Wednesday 8/11/2020

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.39, 1.38, 1.37, 1.37, 1.38, 1.37)
2*150 departing every 5:00 (2.21 2.24)
Cooldown 100m

Total - 1400m

Matched my personal best in the 150, could have pushed a little harder as well

 

[bboynaki]

Thursday 8/12/2021

Warmup 400m
5 * 100m sprints @ 4:00 (1.30, 1.30, 1.29, 1.30, 1.30)
Cooldown 100m

Not bad! Not much sleep this week, so I opted for sprints instead of apnea workouts. I'll start apnea back up next week.

 

[bboynaki]

Sunday 8/15/2021

open water swimming exercises

Warmup 400m
6*150 breathing every 5 @ 4:00 (2.40, 2.53, 2.41, 2.52, 2.47, 2.57)
2*100 @ 4:00 (1.44, 1.48)
Cooldown 100m

Total - 1600m

Odd sets with current, even sets against current

 

[bboynaki]

Tuesday 8/17/2021

Pool workout today (short rubber fins, speedo, dive skin)

Warmup 400m
10*25u with 10/9/8/7/6/5/4/4/4 breaths in between (250u)
10*25uf in 11:58 (1:12/lap) (500/250u)
10*25uf DNF in 15:13 (1:31/lap) (500/250u) -- 5 breaths at the wall

Total - 1650/750u

pullups/pushups 12/25, 12/25, 10/20

I think dive skin is somewhat of a cheat because it makes me smoother, but I end up going faster which then makes it harder. First exercise was actually very easy, I could have done several more. Next two exercises were tougher than without the dive skin. DNFs for example I was getting across in 4-4.5 strokes, but it was brutal. In previous years however, I was able to get across in 3.5 - 4 strokes with dive skin which is really good (5 strokes without). I plan to do a workout with long fins this weekend to strengthen my ankles. In 2019, I did not use long fins in the pool at all and when I went spearfishing they were very strenuous.