My DYN training log

[bboynaki]

Thursday 6/2/2022

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.43, 1.44, 1.46, 1.48, 1.48, 1.49)
2*150 departing every 5:00 (2.40, 2.43)

Cooldown 100m
Total - 1400m

 

[bboynaki]

Friday 6/3/2022


Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.46, 1.47, 1.46, 1.47, 1.48, 1.48)
2*150 departing every 5:00 (2.40, 2.43)

Cooldown 100m
Total - 1400m

 

[bboynaki]

Saturday 6/4/2022

Warmup 400m
6*150 breathing every 5 departing every 4:00 (2.54, 2.56, 2.56, 2.58, 2.58, 2.59)
2*100m departing every 4:00 (1.40, 1.42)
Cooldown 100m

Total - 1600m

pullups/pushups 3*10/20

Extremely weak day, I don't remember ever doing hypoxic 150s this slowly.

 

[bboynaki]

Tuesday 6/7/2022

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.43, 1.45, 1.45, 1.47, 1.46, 1.47)
2*150 departing every 5:00 (2.36, 2.38)

Cooldown 100m

Total - 1400m

Good progress!

 

[bboynaki]

Thursday 6/9/2022

Warmup 400m
6*150 breathing every 5 departing every 4:00 (2.43, 2.51, 2.49, 2.51, 2.53, 2.55)
2*100m departing every 4:00 (1.37, 1.40)
Cooldown 100m


Total - 1600m

Went out way too fast (this means I'm untrained) but good progress nonetheless.

 

[bboynaki]

Friday 6/10/2022

Warmup 400m
6 * 100m sprints @ 4:00 (1.37, 1.37, 1.36, 1.37, 1.40, 1.40)
Cooldown 100m

Total - 1100m

 

[bboynaki]

Tuesday 6/14/2022

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.42, 1.40, 1.42, 1.46, 1.45, 1.47)
2*150 departing every 5:00 (2.31, 2.43)

Cooldown 100m

Total - 1400m

 

[bboynaki]

Thursday 6/16/2022

Warmup 400m
6*150 breathing every 5 departing every 4:00 (2.43, 2.49, 2.50, 2.51, 2.52, 2.51)
2*100m departing every 4:00 (1.39, 1.38)

Cooldown 100m

Total - 1600m

 

[bboynaki]

Friday 6/17/2022

Warmup 400m
6 * 100m sprints @ 4:00 (1.33, 1.36, 1.36, 1.36, 1.38, 1.38)
Cooldown 100m
Total - 1100m

 

[bboynaki]

Tuesday 6/21/2022

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.44, 1.44, 1.45, 1.45, 1.45, 1.45)
2*150 departing every 5:00 (2.35, 2.36)
Cooldown 100m

Total - 1400m

pullups/pushups 3*10/20

Consistency is a good sign that I am ready for the next level (means I'm "trained"), I will start adding some harder workouts now.

 

[bboynaki]

Friday 6/24/2022

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 2.51/2.50/2.52/2.53, 100 in 1.45/1.43/1.42/1.44, 50 in 0.44/0.45/0.46/0.45)
Cooldown 100m

Total - 1700m

Tough workout, still a long way from being in peak shape. 150s should be around 2.40, 100s should be at 1.35, and the 50s should be under 0.42 for me to be in peak shape.

 

[bboynaki]

Saturday 6/25/2022

Warmup 400m
6 * 100m sprints @ 4:00 (1.36, 1.35, 1.35, 1.35, 1.38, 1.36)
Cooldown 100m

Total - 1100m

superset pullups/pushups 3*10/20

 

[bboynaki]

Wednesday July 20, 2022

Warmup 500y
7 * 100y breathing 3/5/7/7/5/3 @ 3:00 (1.31, 1.29, 1.30, 1.34, 1.33, 1.32, 1.34)
2 * 175y @ 5:00 (2.45, 2.48)
Cooldown 150y

Total - 1700y/1550m

Started swimming in a new pool today, unfortunately it is 25 yards and not 25 meters so I need to sacrifice a few workouts to figure out how I need to adjust my intervals.
For this workout I need to increase the main sets from 100 to 125yd and keep it at 6 repetitions.

 

[bboynaki]

Thursday 7/20/2022

Warmup 450yd
5 * 175yd @ 4:00 (2.51, 2.53, 4.01, 2.56, 2.57) Bold one I started late
2 * 125yd @ 4:00 (1.50, 1.53)
Cooldown 75yd

Total - 1650yd/1500m

This workout works well and is pretty close to what I was doing in the 25 meter pool. Just need to increase main reps from 5 to 6.

 

[bboynaki]

Saturday 7/23/2022

Warmup 450yd
4 * 150(5)/100(3)/50 @ 8:00 (150yd in 2.26/2.30/2.32/2.34, 100yd in 1.27/1.27/1.32/1.28, 50yd in 0.38-0.39)
Cooldown 100yd

Total - 1750yd/1600m

For this workout, I will increase it to 175/125/50 to get closer to what I was doing before.

 

[bboynaki]

Tuesday 7/26/2022

Warmup 400yd
5 * 125 yd sprints @ 4:00 (1.44, 1.47, 1.50, 1.52, 1.53)
Cooldown 125yd

Total - 1150yd/1050m

Tough workout, 125 yards is 115 meters, so these sprints are 15% longer than my usual. But that's OK because I want this workout to be closer to a "2 minutes fast, 2 minutes rest" interval workout.
For reference/equivalence purposes, the fastest sprint above corresponds to a 1:30 100m sprint and the slowest one corresponds to a 1:38.

 

[bboynaki]

Friday 7/29/2022

Warmup 400yd
6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (all 1:54 - 1:56)
2 * 175yd @ 5:00 (2:36, 2:38)
Cooldown 100yd

Total - 1600yd/1450m

Great consistency today, the 175yd sprints correspond to a sub 2:30 150m.

 

[bboynaki]

Saturday 7/30/2022

Warmup 400yd
6 * 175yd @ 4:00 breathing every 5 (all 2.50)
2 * 100yd sprints @ 3:00 (1.23, 1.22)
Cooldown 100yd

Total - 1750yd/1600m

 

[bboynaki]

Sunday 7/31/2022

Warmup 400yd
5 * 125yd sprints @ 4:00 (1.43, 1.47, 1.46, 1.45, 1.48)
Cooldown 125yd

Total - 1150yd/1050m

Times correspond roughly to 1:35 - 1:39 100m sprints for reference to my last pool

 

[bboynaki]

Friday 8/5/2022

Short rubber fins, speedo, NO dive skin

Warmup 400yd
10*25u with 10/9/8/7/6/5/4/4/4 breaths in between (250u)
10*25uf in 12:30 (1:05/lap) (500/250u)
10*25uf DNF in 13:55 (1:24/lap) (500/250u) -- 5 breaths at the wall

Total - 1650yd/750u
2*12/25 pullups/pushups

First DYN/DNF workout of the season! I started very late this year but I don't need more than a few months to get into spearfishing shape. Since I am in a 25 yard pool now (instead of 25 meters) I'll need to adjust my workouts to make them equally tough.