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My DYN training log

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bboynaki

Well-Known Member
Jun 13, 2014
1,119
32
88
42
Saturday 8/6/2022

open water swimming exercises

Warmup 400m

100 - 150 - 175 - 175 - 150 - 100 breathing every 5 (rest 1:00) (1.43, 3.07, 3.20, 3.45, 2.50, 2.08)

Sprints

100 in 1.56 (rest 2:00)
100 in 1:51 (rest 2:00)
75 in 1:02 (rest 1:30)
75 in 1:16 (rest 1:30)
50 in 0:38 (rest 1:00)
50 in 0:48 (rest 1:00)

Cooldown - 100m

Total - 1800m

Really strong current today. First exercise: odd sets with current, even sets against. Second exercise: odd sets against current, even sets with current. I was also a little worried about jet skis/boats towards the end so I was checking around more and hence swimming slower.
 
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bboynaki

Well-Known Member
Jun 13, 2014
1,119
32
88
42
Tuesday 8/9/2022

Short rubber fins, speedo, NO dive skin

Warmup 400yd

12*25u with 10/9/8/7/6/5/4/4/4/4/3 breaths in between (300u)
10*25uf in 10:54 (1:05/lap) (500/250u)
10*25uf DNF (1:23/lap) (500/250u) -- 5 breaths at the wall

Total - 1700yd/800u

Felt horrible at the end of the first workout. Huge cramps in my upper shoulders due to CO2.
 
B

bboynaki

Well-Known Member
Jun 13, 2014
1,119
32
88
42
Thursday 8/11/2022

Short rubber fins, speedo, NO dive skin

Warmup 400yd

12*25u with 10/9/8/7/6/5/4/4/4/4/3 breaths in between (300u)
10*25uf in 11:06 (1:07/lap) (500/250u)
10*25uf DNF in 13:55 (1:23/lap) (500/250u) -- 5 breaths at the wall

Total - 1700yd/800u

Same performance time-wise as last workout but feeling MUCH better.
 
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bboynaki

Well-Known Member
Jun 13, 2014
1,119
32
88
42
Saturday 8/13/2022

Warmup 400yd
5 * 125yd sprints @ 4:00 (1.42, 1.44, 1.48, 1.49, 1.52)
Cooldown 125yd

Total - 1150yd/1050m

Worked out today in the evening after doing lots of chores and being tired all day, so felt crappy and tired.
 
B

bboynaki

Well-Known Member
Jun 13, 2014
1,119
32
88
42
Sunday 8/14/2022

Short rubber fins, speedo, NO dive skin

Warmup 400yd

12*25u with 10/9/8/7/6/5/4/4/4/4/3 breaths in between (300u)
10*25uf in 10:38 (1:04/lap) (500/250u)
10*25uf DNF in 13:46 (1:23/lap) (500/250u) -- 5 breaths at the wall

Total - 1700yd/800u
 
B

bboynaki

Well-Known Member
Jun 13, 2014
1,119
32
88
42
Thursday 8/18/2022

Warmup 400yd

5 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (all 1:52 - 1:54)
2 * 175yd @ 5:00 (2:35, 2:39)

Cooldown 75yd

Total - 1450yd/1300m
 
B

bboynaki

Well-Known Member
Jun 13, 2014
1,119
32
88
42
Tuesday 8/23/2022

Short rubber fins, speedo, NO dive skin

Warmup 400yd

12*25u with 10/9/8/7/6/5/4/4/4/4/3 breaths in between (300u)
10*25uf in 10:13 (1:01/lap) (500/250u)
10*25uf DNF in 13:35 (1:22/lap) (500/250u) -- 5 breaths at the wall

Total - 1700yd/800u
 
B

bboynaki

Well-Known Member
Jun 13, 2014
1,119
32
88
42
Sunday 9/4/2022

Short rubber fins, speedo, NO dive skin

Warmup 400yd

12*25u with 10/9/8/7/6/5/4/4/4/4/3 breaths in between (300u)
10*25uf in 10:27 (1:03/lap) (500/250u)
10*25uf DNF in 13:22 (1:20/lap) (500/250u) -- 5 breaths at the wall

Total - 1700yd/800u

Spent a week snorkeling and diving in Hawaii, nothing too deep (max depth around 12 meters with my short rubber fins). Now back to training. Looking to do 3*DYN/DNF workouts per week (slowly phasing out CO2-focused workouts in favor of O2-focused workouts) and 1*sprint workouts per week.
 
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bboynaki

Well-Known Member
Jun 13, 2014
1,119
32
88
42
Wednesday 9/7/2022

Short rubber fins, speedo, NO dive skin

NO warmup

12*25u with 10/9/8/7/6/5/4/4/4/4/3 breaths in between (300u)
5*50u/25f(5)/25u @ 3:00
5*50u/25f(5)/25u @ 3:00

Total - 1300yd/1050u

Tried to do my 10*50u/25f/25u workout today but it was much tougher than I thought and my quads were burning, so I had to break it up. I'll need to do 50u every workout now to get into shape. Also tried no warmup since I was short on time, I did not like it.
 
B

bboynaki

Well-Known Member
Jun 13, 2014
1,119
32
88
42
Saturday 9/10/2022

Short rubber fins, speedo, NO dive skin

Warmup 400yd

12*25u with 10/9/8/7/6/5/4/4/4/4/3 breaths in between (300u)
2*50u @ 3:00 (100u)
8*50u @ 2:00 (1:00 each, 10:: rest) (400u)
10*25uf DNF in 13:50 (1:23/lap) (500/250u) -- 5 breaths at the wall

Total - 1700/1050u

Quads were really burning on the 50u's
 
B

bboynaki

Well-Known Member
Jun 13, 2014
1,119
32
88
42
Friday 9/16/2022

Short rubber fins, speedo, NO dive skin

Warmup 400yd

15*25u with 10/9/8/7/6/5/4/4/4/4/3/3/3/3 breaths in between (375u)
2*50u @ 3:00 (100u)
8*50u @ 2:00 (1:00 each, 1:00 rest) (400u)
10*25uf DNF in 13:26 (1:21/lap) (500/250u) -- 4 breaths at the wall

Total - 1775/1125u

Superset pullups/pushups 2*12/20

Felt really good today!! Very good CO2 tolerance on the first exercise, quads were burning on the last few sets there. Felt fine during the 50u's, no quads burning. And I took 1 less breath at the wall on the DNFs.
 
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bboynaki

Well-Known Member
Jun 13, 2014
1,119
32
88
42
Friday 9/23/2022

Short rubber fins, speedo, NO dive skin

Warmup 400yd

15*25u with 10/9/8/7/6/5/4/4/4/4/3/3/3/3 breaths in between (375u)
2*50u @ 3:00 (100u)
10*50u @ 2:00 (1:00 each, 1:00 rest) (500u)
10*25uf DNF in 13:37 (1:22/lap) (500/250u) -- 4 breaths at the wall

Total - 1875/1225u
 
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