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My DYN training log
- Thread starterbboynaki
- Start date
- Tags
- dyn pool excercises training
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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.
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.
Last edited:
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.
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.
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.
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.
Last edited:
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.
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.
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.
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.
Last edited:
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.
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.
Last edited:
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.
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.
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.
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.
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.
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.