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My DYN training log

Friday 10/13/2023

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/25f(5)/25u in 30:00 (1000/750u)
10*25uf DNF in 14:58 (1:28/lap) (500/250u) -- 4-5 breaths at the wall

Total - 2300 yd / 1400u

Great workout! For the main exercise, I started with 1:00 rest and 3:15 per set, but eventually did all 10 sets in 30:00, so towards the end I was resting closer to 0:45. Next time I can also do more 3-breath reps of the first workout and add some >50u sets.
 
Saturday 10/14/2023 and Sunday 10/15/2023

700m open-water swims (~30 minutes, water temp 65F)
 
Wednesday 10/18/2022 (approximate date)

Warmup 400yd
6 * 125yd sprints @ 4:00 (1.46, 1.49, 1.49, 1.52, 1.53, 1.53)
Cooldown 100yd

Total - 1250yd

Slow day, it's been a while since I had a regular swimming workout.
 
Sunday 10/22/2023

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/25f(5)/25u @ 3:00 (1000/750u)
10*25uf DNF in 14:42 (1:28/lap) (500/250u) -- 5 breaths at the wall

Total - 2300 yd / 1400u

Gym
pullups/pushups 3*12/25, abs 3*12, squats 2*20

Painful day, my quads were burning during the main workout. It felt a lot easier last time.
 
Saturday 10/28/2023

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (2:00, 2:01, 2:00, 2:02, 2:03, 2:04)
2 * 150yd @ 5:00 (2:12, 2:14)

Cooldown 100yd
Total - 1550yd/1400m

Gym
pullups/pushups 2*12/25, dips 2*10, abs 2*12, squats 2*20
 
Sunday 10/29/2023

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+ resting 1:00 (500u)
10*25uf DNF in 14:45 (1:28/lap) (500/250u) -- 5 breaths at the wall

Total - 1800yd/1150u

50u+ means 50u plus a turn.
 
Saturday 11/4/2023

Medium rubber fins, speedo, NO dive skin

Warmup 400yd
17*25u with 10/9/8/7/6/5/4/4/4/4/3/3/3/3/3/3 breaths in between (425u)
5*50u + 50*50u+turn every 1:00 (500u)
10*25uf DNF in 15:12 (1:31/lap) (500/250u) -- 5 breaths at the wall

Total - 1825yd/1175u
 
Sunday 11/5/2023

Warmup 400yd
6 * 100yd sprints @ 4:00 (1.23, 1.22, 1.25, 1.24, 1.25, 1.25)
Cooldown 100yd

Total - 1000yd
 
Saturday 11/11/2023

Medium rubber fins, speedo, NO dive skin

Warmup 400yd
18*25u with 10/9/8/7/6/5/4/4/4/4/3/3/3/3/3/3/3 breaths in between (450u)
10*50u @ 1:00 (500u)
10*25uf DNF in 15:11 (1:31/lap) (500/250u) -- 5 breaths at the wall

Total - 1850/1200u

C02 tolerance is very good. Felt very good on the 50u as well. I may try a few 65u-75u next time.
 
Saturday 11/18/2023

Medium rubber fins, speedo, NO dive skin

Warmup 400yd
18*25u with 10/9/8/7/6/5/4/4/4/4/3/3/3/3/3/3/3 breaths in between (450u)
10*50u @ 1:00 (500u)

Total - 1350u/950u
 
Wednesday 11/22/2023

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (1:59, 2:01, 2:03, 2:05, 2:07, 2:08)
2 * 150yd @ 5:00 (2:16, 2:21)

Cooldown 100yd
Total - 1550yd/1400m

Pretty awful performance due to DYN/DNF training only.
 
Thursday 11/23/2023

Warmup 400yd

6 * 150yd @ 4:00 breathing every 5 (2.31, 2.27, 2.26, 2.24, 2.26, 2.29)
2 * 125yd sprints @ 4:00 (1.50, 1.52)

Cooldown 100yd

Total - 1650yd/1500m
 
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