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My DYN training log
- Thread starterbboynaki
- Start date
- Tags
- dyn pool excercises training
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Saturday 6/24/2023
Warmup 400yd
6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (2:03, 2:05, 2:07, 2:08, 2:08, 2:07)
3 * 150yd @ 5:00 (2:16, 2:16, 2:19)
Cooldown 100yd
Total - 1700yd
Worst hypoxic performance in years, but sprints were OK. Felt like hot garbage the whole time. I might be overtraining.
Warmup 400yd
6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (2:03, 2:05, 2:07, 2:08, 2:08, 2:07)
3 * 150yd @ 5:00 (2:16, 2:16, 2:19)
Cooldown 100yd
Total - 1700yd
Worst hypoxic performance in years, but sprints were OK. Felt like hot garbage the whole time. I might be overtraining.
Saturday 7/1/2023
Warmup 400yd
125 - 175 - 225 - 175 - 125 yds breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 minutes (2:04, 3:06, 3:58, 3:01, 2:03) (800)
Sprints (550)
2*125 @ 4:00 (1:48, 1:52)
2*100 @ 3:00 (1:26, 1:26)
2*50 @ 2:00 (0:36, 0:36)
Cooldown 125yd
Total - 1875yd/1700m
pullups/pushups 3*10/20, abs
Absolute rubbish performance on the hypoxic sets again. I will try to do these on an empty stomach next time as an experiment.
Warmup 400yd
125 - 175 - 225 - 175 - 125 yds breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 minutes (2:04, 3:06, 3:58, 3:01, 2:03) (800)
Sprints (550)
2*125 @ 4:00 (1:48, 1:52)
2*100 @ 3:00 (1:26, 1:26)
2*50 @ 2:00 (0:36, 0:36)
Cooldown 125yd
Total - 1875yd/1700m
pullups/pushups 3*10/20, abs
Absolute rubbish performance on the hypoxic sets again. I will try to do these on an empty stomach next time as an experiment.
Saturday 7/8/2023
Warmup 400yd
4 * 175(5)/100(3)/50 @ 8:00 (175yd in 2.54/2.57/2.59/???, 100yd in 1.27/1.28/1.27/1.28, 50yd in 0.38-0.41)
Cooldown 100yd
Total - 1800yd/1650m
superset pullups/pushups 3*10/20
abs, shoulders
Good last 2 workouts. The culprit for bad performance was too much food in the morning and not enough digestion time. The ??? above means I wasn't paying attention and I did a 125 (5 lengths) instead of 175 (7 lengths) but I was on track for sub-3:00.
Warmup 400yd
4 * 175(5)/100(3)/50 @ 8:00 (175yd in 2.54/2.57/2.59/???, 100yd in 1.27/1.28/1.27/1.28, 50yd in 0.38-0.41)
Cooldown 100yd
Total - 1800yd/1650m
superset pullups/pushups 3*10/20
abs, shoulders
Good last 2 workouts. The culprit for bad performance was too much food in the morning and not enough digestion time. The ??? above means I wasn't paying attention and I did a 125 (5 lengths) instead of 175 (7 lengths) but I was on track for sub-3:00.
Thursday 7/13/2023
Warmup 400yd
6 * 175yd @ 4:00 breathing every 5 (2.57, 2.55, 2.58, 2.57, 2.59, 2.59)
2 * 125yd @ 5:00 (1.51, 1.51)
Cooldown 50yd
Total - 1750yd/1600m
superset pullups/abs 2*10/12
Good performance on this new extra-long hypoxic workout. I got a headache during it so it is working. Also it's gotten very hot here which makes hypoxics more challenging.
Warmup 400yd
6 * 175yd @ 4:00 breathing every 5 (2.57, 2.55, 2.58, 2.57, 2.59, 2.59)
2 * 125yd @ 5:00 (1.51, 1.51)
Cooldown 50yd
Total - 1750yd/1600m
superset pullups/abs 2*10/12
Good performance on this new extra-long hypoxic workout. I got a headache during it so it is working. Also it's gotten very hot here which makes hypoxics more challenging.
Friday 8/4/2023
Warmup 400yd
125 - 175 - 225 - 175 - 125 yds breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 minutes (1.57, 2.51, 3:47, 2.54, 2:01) (800)
Sprints (550)
2*125 @ 4:00 (1:47, 1:51)
2*100 @ 3:00 (1:26, 1:27)
2*50 @ 2:00 (0:35, 0:36)
Cooldown 125yd
Total - 1875yd/1700m
Much improved hypoxic performance today.
Warmup 400yd
125 - 175 - 225 - 175 - 125 yds breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 minutes (1.57, 2.51, 3:47, 2.54, 2:01) (800)
Sprints (550)
2*125 @ 4:00 (1:47, 1:51)
2*100 @ 3:00 (1:26, 1:27)
2*50 @ 2:00 (0:35, 0:36)
Cooldown 125yd
Total - 1875yd/1700m
Much improved hypoxic performance today.
Sunday 8/15/2023
Warmup 400yd
4 * 175(5)/100(3)/50 @ 8:00 (175yd in 2.57/2.53/2.54/2.51, 100yd in 1.27/1.26/1.25/1.24, 50yd in 0.37-0.38)
Cooldown 100yd
Total - 1800yd/1650m
Abs 3*15
Solid performance the last 3 days!! Looks like I broke through my plateau. Ready to start DYN/DNF training this weekend.
Warmup 400yd
4 * 175(5)/100(3)/50 @ 8:00 (175yd in 2.57/2.53/2.54/2.51, 100yd in 1.27/1.26/1.25/1.24, 50yd in 0.37-0.38)
Cooldown 100yd
Total - 1800yd/1650m
Abs 3*15
Solid performance the last 3 days!! Looks like I broke through my plateau. Ready to start DYN/DNF training this weekend.
Friday 8/18/2023
Warmup 400yd
125 - 175 - 225 - 225 - 175 - 125 yds breathing 3/5/7/7/5/3 departing every 3/4/5/5/4/3 minutes (1.57, 2.49, 3:44, 3:43, 2.51, 2:55) (800)
Sprints (350)
2*100 @ 4:00 (1:18, 1:20)
2*75 @ 3:00 (0:58, 0:58)
Cooldown 100yd
Total - 1900yd/1730m
Great workout! I'll add 2x50s to the sprints next time.
Warmup 400yd
125 - 175 - 225 - 225 - 175 - 125 yds breathing 3/5/7/7/5/3 departing every 3/4/5/5/4/3 minutes (1.57, 2.49, 3:44, 3:43, 2.51, 2:55) (800)
Sprints (350)
2*100 @ 4:00 (1:18, 1:20)
2*75 @ 3:00 (0:58, 0:58)
Cooldown 100yd
Total - 1900yd/1730m
Great workout! I'll add 2x50s to the sprints next time.