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My DYN training log

Monday 8/21/2023

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (all ~1:55)
2 * 150yd @ 5:00 (2:08, 2:10)

Cooldown 100yd
Total - 1550yd/1400m

Gym
superset pullups/pushups/abs
2*15/30/15, 1*10/20/10
shoulder stuff

Good progress, I think a lot of it has to do with my increased sprint volume so I will keep doing sprint works 2x a week.
 
Wednesday 8/23/2023

Warmup 400yd
6 * 125yd sprints @ 4:00 (all 1.47 - 1.48)
Cooldown 100yd

Total - 1250yd

superset pullups/pushups/dips/abs
2*10/20/10/10
 
Saturday 8/26/2023

Medium 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 10:10 (1:01/lap) (500/250u)
5*50u @ 2:00 (250u)
10*25uf DNF in 13:28 (1:24/lap) (500/250u) -- 3-5 breaths at the wall

Total - 1950/1050u yds

First DYN/DNF workout of the season! I'm using medium-length rubber fins Cressi Pro Star this time, they are slightly longer and much softer than the fins I previously used during training, so it makes things a bit easier. But I'm also in a lot better shape than I expected. I could have kept going on the 1st and 3rd exercises but both over/unders were very tough.
 
Sunday 8/27/2023


Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (1.55, 1.59, 1.59, 1.59, 2.02, 2.00)
2 * 150yd @ 5:00 (2:09, 2:09)

Cooldown 100yd
Total - 1550yd/1400m

Gym
superset pullups/pushups/dips 2*12/25/10, 1*12/25/0
10 dips
abs 3*12
shoulder, calf exercises

I had less than an hour between breakfast and swimming today so I barely made it on the hypoxic sets. Not difficult but felt like throwing up so couldn't push. Sprints were OK.
 
Wednesday 8/30/2023

pullups/pushups 3*12/25
abs 3*12
calves 3*20/side
dips 3*10
bodyweight squats 2*20
 
Thursday 8/31/2023

Warmup 400yd

6 * 175yd @ 4:00 breathing every 5 (2.55, 2.56, 2.57, 2.57, 2.58, 2.57)

Cooldown 100yd

Total - 1550yd/1400m
 
Friday 9/1/2023

Medium 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 10:47 (1:05/lap) (500/250u)
5*50u @ 2:00 (250u)
10*25uf DNF in 14:25 (1:27/lap) (500/250u) -- 5 breaths at the wall

Total - 1950/1050u yds

OOF! I could really feel the CO2 today as I've been working out pretty hard this week. 50u were tough and the DNFs were a mess towards the end (too many strokes, 6 breaths at the wall, ended up taking a whole minute longer than last time). Time to cut down on the strength training and do more pool sprints. Next DYN/DNF workout, I will add more 50u and/or 25u with 3 breaths (first exercise).
 
Sunday 9/3/2023

pullups, pushups, abs, dips

I've been going walking/hiking several times a week (4+ miles) and then doing body-weight exercises but I haven't been logging the walking part.
 
Monday 9/4/2023

Warmup 400yd
4 * 175(5)/100(3)/50 @ 8:00 (175yd in 2.58/2.53/2.52/2.57, 100yd in 1.29/1.27/1.26/1.26, 50yd in 0.38)
Cooldown 100yd

Total - 1800yd/1650m

I was getting some weird heart arrythmias towards the end so I slowed down the last 175. Also got them the day before during body weight exercises. Might just be too much coffee but I've also gotten them when starting up DYN/DNF training again.
 
Friday 9/8/2023

Medium rubber fins, speedo, NO dive skin

Warmup 400yd
14*25u with 10/9/8/7/6/5/4/4/4/4/3/3/3 breaths in between (350u)
10*25uf in 10:24 (1:02/lap) (500/250u) -- 2 breaths at the wall (1-7), 3 breaths (8-10)
10*25uf DNF in 14:29 (1:27/lap) (500/250u) -- 4-5 breaths at the wall

Total - 1750 yds / 850u

Afternoon: hike with pullups, pushups, dips, situps
 
Last edited:
Sunday 9/10/2023

Medium rubber fins, speedo, NO dive skin

Warmup 400yd
14*25u with 10/9/8/7/6/5/4/4/4/4/3/3/3 breaths in between (350u)
10*50u @ 2:00 (500u)
10*25uf DNF in 14:25 (1:26/lap) (500/250u) -- 4-5 breaths at the wall

Total - 1750 yds / 850u
 
Tuesday 9/12/2023

Warmup 400yd
5 * 125yd sprints @ 4:00 (1.45, 1.47, 1.47, 1.48, 1.50)
Cooldown 75yd

Total - 1100 yds

Got strange heart palpitations again today during exercise and it sapped my energy. Not sure what is happening but taking the next 3 days off.
 
Sunday 9/17/2023

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (all ~2:00)
2 * 150yd @ 5:00 (2:16, 2:15)

Cooldown 100yd
Total - 1550yd/1400m

Still not feeling great, plus work travel got me a little sick and worn out.
 
Thursday 9/21/2022

Warmup 400yd
6 * 125yd sprints @ 4:00 (1.46, 1.47, 1.49, 1.48, 1.50, 1.50)
Cooldown 100yd

Total - 1250yd

Started getting heart arrythmias about half way through.
 
Saturday 9/23/2023

Medium rubber fins, speedo, NO dive skin

Warmup 400yd
14*25u with 10/9/8/7/6/5/4/4/4/4/3/3/3 breaths in between (350u)
10*25uf in 10:52 (1:05/lap) (500/250u) -- mostly 2 breaths at the wall
10*25uf DNF in 15:02 (1:30/lap) (500/250u) -- 5 breaths at the wall

Total - 1750 yds / 850u

No heart issues today, drank very little coffee. Otherwise a pretty slow/colder day (I was a little tired and didn't want to push but the first workout felt pretty easy).
 
Wednesday 9/27/2023

Medium rubber fins, speedo, NO dive skin

Warmup 400yd
14*25u with 10/9/8/7/6/5/4/4/4/4/3/3/3 breaths in between (350u)
10*50u @ 2:00 (500u)
3 * (25u -- 2 breaths -- 25u -- rest 0:30 -- 50u -- rest 1:00) (300u)

Total - 1550yd / 1150u

Good day, last exercise was new so I kept it small to see how it feels. Each set took maybe 3:40 so I can work to do it every 3:30. Next time I will either do 10x of the last exercise or something like 10*50u/25f/25u as I used to do.
 
Saturday 9/30/2023

Medium 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*50u/25f(5)/25u rest 1:00 (1000/750u)

Total - 1700yd/1050u

Gym
superset pullups/pushups/abs 3*10/20/10

Good workout! The 2nd workout took about 3:05 - 3:10 per set, so I will try to get that down to 3:00.
 
Monday 10/2/2023

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (1.57, 1.59, 1.58, 1.57, 1.58, 1.59)
2 * 175yd @ 5:00 (2:34, 2:37)

Cooldown 100yd
Total - 1600yd/1440m

Superset pullups/pushups/abs 3*10/20/10
 
Thursday 10/5/2023

Warmup 400yd
4 * 175(5)/100(3)/50 @ 8:00 (175yd in 2.53/2.57/3.01/3.00, 100yd in 1.29/1.26/1.28/1.27, 50yd in 0.38-0.39)
Cooldown 100yd

Total - 1800yd/1650m

A bit slower 175s than last time, was tired and hungry.
 
Saturday 10/7/2023

Medium rubber fins, speedo, NO dive skin

Warmup 400yd
16*25u with 10/9/8/7/6/5/4/4/4/4/3/3/3/3/3 breaths in between (400u)
10*50u @ 2:00 (500u)
10*25uf DNF in 14:39 (1:28/lap) (500/250u) -- 4-5 breaths at the wall

Total - 1800yd/1150u

I'll increase the duration next time by doing 50u/25f/25u or 25u/25u/50u workout for my main set.
 
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