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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
 
Hi everyone,

I got back from my spearfishing trip in Greece. Similar to 2022, I spent most of my time hunting in shallow water of just a few meters in depth. This was a winter spearfishing trip, with water temperatures 59F - 63F. There were a lot of fish and the biggest catches were 2x 3.5kg sea bass.

Equipment for this year was: 7mm Mares Instinct jacket, 5.5mm Mares Instrinct pants, 5mm socks, and 3.5mm SEAC gloves. Jacket/pants/socks were open cell type. I was extremely warm, able to stay in the water all day, up to 5.5 hours at which point I would get out from being tired. Most dives were 3.5 hrs. Fins were Cressi Gara Modular Impulse fins.

Weights were: 3 kg in my vest, 8 kg on my best, and 1kg per ankle. My breath holds were typically 0:45 seconds, up to 1:10 maximum. It was hard to hold my breath with so much gear. This amount of breath hold was insufficient and I think my results could have been substantially better with a 1:30+ breath hold.

I suffered ear infections this year due to water, so I missed probably 10 days of diving. I was able to mitigate them with silicon earplugs during my dives later and antibiotic ear drops throughout the day. I'll use the earplugs again next year to prevent ear infections from happening at all.

I'm still suffering from a soft tissue injury on the outside/back area of my right knee, which started around May 2022 from running. I would like to start running again if possible. My general workout plan is to swim as much as possible and do DYN/DNF workouts 2 months before my next spearfishing trip. I will also focus more on strength, particularly lower body, to see if it helps my injury.
 
Sunday 1/21/2024

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (2:03, 2:05, 2:06, 2:07, 2:08, 2:08)
2 * 150yd @ 5:00 (2:21 2:25)

Cooldown 100yd

Total - 1550yd/1400m

Not a terrible first day back after not swimming for 2 months. I've been doing bodyweight strength work and some hiking/slow jogging, but I won't be posting those anymore.
 
Saturday 1/27/2024

Warmup 400yd
6 * 150yd @ 4:00 breathing every 5 (2.34, 2.34, 2.35, 2.36, 2.35, 2.33)
2 * 125yd sprints @ 4:00 (1.51, 1.55)
Cooldown 100yd

Total - 1650yd/1500m

About 15 seconds too slow per 150yd compared to when I was in peak shape (2:20 or better).
 
Sunday 1/28/2024

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, 3.02, 4.05, 3.08, 2.11) (825)

Sprints (425)
2*100 @ 4:00 (1:25, 1:27)
3*75 @ 3:00 (1.02, 1.04, 1.04)

Cooldown 100yd

Total - 1750 yd

About 10/15/20 seconds too slow on the 125/175/225, and I should be under 1:00 on the 75yd sprints. Lots of progress to make over the next few months.
 
Saturday 2/3/2024

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (2:03, 2:04, 2:05, 2:04, 2:03, 2:04)
2 * 150yd @ 5:00 (2:27, 2:28)

Cooldown 100yd

Total - 1550yd/1400m
 
Wednesday 2/7/2024

~2.5 mile run

Not timed or measured accurately, just trying to jog a little to see how my leg handles it.
 
Saturday 2/10/204

Warmup 400yd
6 * 150yd @ 4:00 breathing every 5 (2.28, 2.26, 2.26, 2.29, 2.27, 2.27)
2 * 125yd sprints @ 4:00 (1.49, 1.52)
Cooldown 100yd

Total - 1650yd/1500m

Afternoon:
~3.5 mile trail jogging (testing leg again)
 
Last edited:
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