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My DYN training log

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bboynaki

Well-Known Member
Jun 13, 2014
1,128
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
1,128
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.
 
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bboynaki

Well-Known Member
Jun 13, 2014
1,128
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
1,128
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.
 
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bboynaki

Well-Known Member
Jun 13, 2014
1,128
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
 
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bboynaki

Well-Known Member
Jun 13, 2014
1,128
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
1,128
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
1,128
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
1,128
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.
 
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bboynaki

Well-Known Member
Jun 13, 2014
1,128
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
 
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bboynaki

Well-Known Member
Jun 13, 2014
1,128
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
1,128
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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bboynaki

Well-Known Member
Jun 13, 2014
1,128
32
88
42
Thursday 11/3/2022

Hi everyone,

I got back from my spearfishing trip along the west coast of Greece. Similar to 2021, I spent most of my time hunting in shallow water of just a few meters in depth. I did not catch too much, it seemed like there were fewer fish this year than last year. The biggest fish I caught was a 3.35 kg leerfish, a 1.5 kg gray mullet, and a 0.5 kg seabream. I did see a lot of dentex in the 1 kg to 3+ kg range, which was really cool, but I did not catch any of them. The water temperatures this year were in the low 70s F range (typically 72 F - 73 F, which may have been too warm for the fish).

Equipment this year for shallow water hunting was same as last year. I used the same jacket as last year but a new one as the old one had gotten very stretched and thin and was cold. Mares instinct wetsuit (NEW 5.5mm jacket, 3.5mm pants), Cressi Gara Modular Impulse fins, 6 kg on my belt, 3 kg in my vest, and 0.25 kg per ankle (I upped the total weight). In the beginning of October, my aspettos were very short (not more than 0:45) but towards the end of my spearfishing trip I focused on taking longer rests and doing quality dives, so I was able to do aspettos up to 1:45. For next year I want to focus on bringing up my static to 2:00 + for aspettos which probably means I need to comfortably be able to hold my breath for 4:00 in STA.

In the beginning I had upwards of 80 dives per day, sometimes diving twice per day, and of course this lead to ear injuries very quickly (within a few days). Same injuries as last year (pain in the inner ear at bigger depths in left ear, swimmer's ear in right ear). I concluded that my swimmer's ear in the right ear (same as last year) was due to the snorkel being placed on the right side of my head under the mask strap. I switched to the left side and used a snorkel clip, which allowed the mask strap to firmly press the wetsuit hood against my ear/face and form a nearly waterproof seal. This helped start the healing in my ear and allowed me to continue diving every day, rather than having to abandon my trip or miss days as in previous years. Next year, I will use the clip again and alternate sides every few days.

Late last season (around May 2022) I suffered soft tissue injury in my right outer leg, just below the knee and going down to my ankle. It felt similar to an IT band injury and was made worse by pushing off the wall during swimming, so I was unable to also run. After taking a month off, it appears to have almost fully healed. Going forward, I will try to NOT push off the wall during swimming (except for DNF), and I will start running again slowly to see if I can sustain it. As mentioned above, my focus this year will be on bringing my STA up to a very high level, as I expect to continue spearfishing in very shallow waters (it is my favorite).
 
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bboynaki

Well-Known Member
Jun 13, 2014
1,128
32
88
42
Tuesday 11/1/2022

3.0 mile run on concrete sidewalk in 26:34 (8:51/mile) 0.75 mile splits in 6.40, 6.32 6.40, 6.42
superset pullups/pushups/leg raises - 2*10/20/12

Leg feels ok, I don't plan to run on concrete so I will need to find a nearby trail as I don't have access to my old trail anymore.
 
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bboynaki

Well-Known Member
Jun 13, 2014
1,128
32
88
42
Friday 11/4/2022

3.0 mile run on concrete sidewalk in 26:19 (8:51/mile) 0.75 mile splits in 6.44, 6.25, 6.30, 6.40
superset pullups/pushups/leg raises - 2*10/20/12
 
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bboynaki

Well-Known Member
Jun 13, 2014
1,128
32
88
42
Sunday 11/6/2022

3.3 mile trail run in 28.44 (8.42/mile) 1.1 mile laps in 9.45, 9.29, 9.30

Found a nearby running trail but it's a 2 mile walk/hike to and from it.
 
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bboynaki

Well-Known Member
Jun 13, 2014
1,128
32
88
42
Thursday 11/10/2022


3.0 mile run on concrete sidewalk in 25:26 (8:29/mile) 0.75 mile splits in 6.31, 6.10, 6.20, 6.25
superset pullups/pushups/leg raises - 3*10/20/12
 
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bboynaki

Well-Known Member
Jun 13, 2014
1,128
32
88
42
Sunday 11/13/2022

3.3 mile trail run in 27.51 (8.26/mile) 1.1 mile laps in 9.34, 9.20, 8.57
 
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bboynaki

Well-Known Member
Jun 13, 2014
1,128
32
88
42
Saturday 11/19/2022

3.3 mile trail run in 27.34 (8.21/mile) 1.1 mile laps in 9.17, 9.10, 9.08
superset pullups/pushups/leg raises - 3*12/20/10
 
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bboynaki

Well-Known Member
Jun 13, 2014
1,128
32
88
42
Friday 11/25/2022

3.0 mile run on concrete sidewalk in 25:01 (8:20/mile) 0.75 mile splits in 6.29, 6.05, 6.18, 6.08
superset pullups/pushups/leg raises - 3*12/25
 
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