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My DYN training log

Sunday 9/15/2024

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (2.02, 2.04, 2.07, 2.05, 2.07,2.04)
2 * 150yd @ 5:00 (2:22, 2:22)

Cooldown 100yd

Total - 1550yd/1400m

Yuck! Absolutely miserable today after weeks of good progress. I was still tired from running and lifting the night before.
 
Saturday 9/21/2024

Warmup 400yd
6 * 150yd @ 4:00 breathing every 5 (2.35, 2.29, 2.33, 2.32, 2.32, 2.32)
2 * 150yd sprints @ 5:00 (2.18, 2.23)
Cooldown 100yd

Total - 1700yd/1550m

Pretty awful performance today, not sure what is going on. Try again tomorrow...
 
Sunday 9/22/2024

Morning

Warmup 400yd
6 * 150yd @ 4:00 breathing every 5 (2.35, 2.33, 2.34, 2.37, 2.36, 2.37)
2 * 150yd sprints @ 5:00 (2.22, 2.22)
Cooldown 100yd

Total - 1700yd/1550m

Much worse today. Can't tell if I'm over-training or under-training.

Evening

3.67 mile trail run @ 8:35/mile
 
Saturday 9/28/2024

Warmup 400yd

7 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (1.56, 2.00, 2.01, 2.00, 2.00, 2.02, 2.01)
2 * 150yd @ 5:00 (2:13, 2:13)

Cooldown 125yd

Total - 1700yd/1550m
 
Sunday 9/29/2024

Morning

Warmup 400yd
6 * 125yd sprints @ 4:00 (1.49 1.52, 1.52, 1.50, 1.52, 1.54)
Cooldown 100yd

Total - 1250yd

Evening

4.00 mile trail run @ 8:29/mile
 
Saturday 10/5/2024

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (2.00, 2.04, 2.03, 2.03, 2.03,2.04)
2 * 150yd @ 5:00 (2:17, 2:17)

Cooldown 100yd

Total - 1550yd/1400m

Bad day, lack of sleep.
 
Saturday 10/12/2024

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (1.56, 1.58, 2.00, 2.00, 1.59, 2.00)
2 * 175yd @ 5:00 (2:37, 2:39)

Cooldown 100yd
Total - 1600yd/1440m
 
Sunday 10/13/2024

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

Total - 1250yd
 
Tuesday 10/15/2024

4.17 mile trail run @ 8:15/mile

Friday 10/18/2024

4.04 mile trail run @ 8:27/mile
 
Saturday 10/20/2024

Warmup 400yd

6 * 175yd @ 4:00 breathing 3/5/7/7/5/3 (2.55, 2.55, 2.56, 2.57, 2.56, 2.51)
2 * 125yd @ 5:00 (1.46, 1.47)

Cooldown 100yd

Total - 1800yd/1650m

Good day! Need to get all 175s down to 2:50 to be considered "top" performance.
 
Sunday 10/20/2024

Morning

Warmup 400yd
6 * 125yd sprints @ 4:00 (all ~1:50)
Cooldown 100yd

Total - 1250yd

Afternoon

4.05 mile trail run @ 8:20/mile
 
Tuesday 10/22/2024

Warmup 400yd
6 * 125yd sprints @ 4:00 (1.48, 1.52, 1.54, 1.55, 1.54, 1.56)
Cooldown 100yd

Total - 1250yd

I tried to swim after work today and it was terrible.
 
Saturday 10/26/2024

Warmup 400yd
14*25u with 10/9/8/7/6/5/4/4/4/4/4/3/3 breaths in between (350u)
10*25uf in 11.39 (1:10/lap) (500/250u)
5*50u w/1:00 rest (250u)
10*25uf DNF in 15:00 (1:30/lap) (500/250u) -- 5 breaths at the wall

Total - 2000yd/1100u

I reluctantly did my first DYN/DNF workout of the season with Cressi Pro Star fins. The over/unders were quite a bit slower than last year, but same otherwise. The 2nd workout should be 1 min/lap and last workout should be 1:20/lap.
 
Sunday 11/3/2024

Warmup 400yd
14*25u with 10/9/8/7/6/5/4/4/4/4/4/3/3 breaths in between (350u)
10*25uf in 11.34 (1:09/lap) (500/250u)
6*50u w/1:00 rest (250u)
10*25uf DNF in 15:10 (1:31/lap) (500/250u) -- 5 breaths at the wall

Total - 2000yd/1100u
 
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