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My DYN training log

6/25/2016


Warmup 400m – light hypoxic variant breathing 3/4/5/4/3
6x150 breathing 3/5/7/7/5/3 (900) (24:56)
2x150 departing every 6:00 (300) (2:55, 2:50)

Total – 1600m

A whole 0:30 faster on the 6x150 set, and still tons of room for improvement. In some cases I was taking up to 3 breaths at the wall.
 
6/26/2016

Warmup 200m

10x25u/25f (500)
4x50u departing every 3:00 (200)
4x50u departing every 2:00 (200)
3x55u resting 2:00 between each (165)

Cooldown 200m breathing every 5

Total – 1465m (815u)
 
6/29/2016



Warmup 400m

6x100m breathing 3/5/7/7/5/3 departing every 3:00



Total – 1000m
 
7/1/2016


Warmup 400m

10x25u/25f (500)
4x50u departing every 3:00 (200)
8x50u/25u timing 1:15/0:15/0:30/1:00 (600)

Total – 1700m/1300u

Tough workout. The last set was doing 50u in about 1:10, rest 0:10-0:15, do 25u slower (0:35), rest 1:00 and repeat. Next time I will try to hit the times better but closer to 1:00/0:15/0:45/1:00 (faster 50u, much slower 25u).
 
7/2/2016



Warmup 400m

6x100m breathing every 3/5/7/7/5/3 departing every 3:00 (600) (all around 2:20)
6x100m sprints departing every 4:00 (600) (all between 1:45 and 1:55)


Total – 1600m
 
7/4/2016


Warmup 400m
6x100m breathing every 3/5/7/7/5/3 (600)


Total – 1000m

Very easy "maintenance" day, could have done twice that.
 
7/6/2016


Warmup 400m
4x150m breathing 3/5/7/7/5/3 resting 0:30 between each


Total – 1000m

Tough day, feeling tired, had to go to the bathroom lol
 
7/7/2016


Warmup 400m
6x150m breathing 3/5/7/7/5/3 resting 0:30 between each (around 24:45 total) (900)

Total – 1300m

Right leg hurts a bit from pushing off the wall (I think). Anyone have advice?? Goal for 6x150 is sub 24:00 so departing every 4:00. Need to cut off 0:45+
 
7/9/2016


Warmup 200m
10x25u/25f (500m/250u)
5x50u departing every 3:00 (250u)
10x50u/25u departing every 3:00 (750u) – 50u in 1:00, rest 0:15, 25u in 0:35, rest 1:10


Total – 1700m/1250u
 
7/10/2016


Warmup 400m
6x150m breathing every 5 and rest 0:30 between (900) (24:40)
2x150m sprints departing every 6:00 (2:54, 2:54) (300)


Total – 1600m

Overtrained and undersleeping, achy shoulder and leg. Will take the next few days to rest.
 
7/11/2016

Warmup 400m
Stair master 24 minutes hiit

Felt really good today despite what I said yesterday. Stopped because my right pec was hurting after the warmup. Did stair master instead. May do some DYN work until the weekend to let it heal.
 
7/12/2016


CO2 dry apnea
Hold/breathe

2:00/1:45
2:00/1:30
2:00/1:15
2:00/1:00
2:00/0:45 (16 contractions)

Starting dry apnea tables. Today was just a test run. I only had a few rounds left, but my cat did something stupid so i had to stop. Will do either one CO2 and one O2 table before every workout (swimming, dyn, or stair master). feel free to pitch in ideas, i've never done this before.

My tables will be the following:
CO2 day 1: fixed hold, decreasing rest
O2 day 1: fixed rest, increase hold
CO2 day 2: Fixed hold, one breath
 
Last edited:
7/13/2016



CO2 dry apnea
Hold/breathe (contractions)
2:00/1:45 (15)
2:00/1:30 (16)
2:00/1:15 (17)
2:00/1:00 (16)
2:00/0:45 (16)
2:00/0:30 (23)
2:00/0:15 (25)
2:00/end (30)


Pool hypoxic sets
Warmup 400m
6x150 breathing 3/5/7/7/5/3 rest 0:30 (I think total time was 24:15) (900)


Total - 1300m
 
7/14/2016


Warmup 400m
6x100m breathe 3/5/7/7/5/3 rest 0:30 (16:30) (600)


Total – 1000m
 
7/15/2016


O2 dry apnea
Hold/breathe
1:15/1:00
1:30/1:00
1:45/1:00
2:00/1:00
2:15/1:00
2:30/1:00
2:19/ --- quit there

First time trying O2 table. Was hoping to finish with a 3:00 breath hold, but I was extremely tired and unwilling to fight. I think the rest is too short since I was getting 30+ contractions. And I need to use a fan to keep cool during these (I start sweating like crazy and it's hard to focus). Will rest and try again tomorrow.
 
7/16/2016


Warmup 400m
10x25u/25f (500m/250u)
5x50u departing every 3:00 (250u)
5x50u departing every 2:00 (250u)
5x55u departing every 3:00 (275u)
400m free breathing every 5


Total – 2075m/1025u
 
7/17/2016



O2 dry apnea

Hold/breathe
1:15/1:30
1:30/1:30
1:45/1:30
2:00/1:30
2:15/1:30
2:30/1:30
2:45/1:30
3:00/----- end (35 contraction)


Stair master 30 min hiit

Felt good to complete the O2 table. A good starting point for me is to keep the rest at half of what the max hold in the O2 table will be. I will progress from the CO2 and O2 tables when I am able to repeat the last hold for a particular set. For O2 progress, I will simply follow the rule above, adding 10 seconds to each hold for progress. For CO2 progress, I can either increase the hold time or reduce the rest time (haven't decided yet). I am also looking for an app that includes the third kind of table (increase hold, decrease rest) and I can do each of 3 tables 1x/week.
 
7/19/2016

Warmup 400m
6x150m breathing 3/5/7/7/5/3, rest 0:30 between each (900)

Total – 1300m

Tired, had to muscle through this one. I will also settle on the following training schedule, as closely as I can follow it:

Day 1
CO2 dry apnea
Hypoxic sets (e.g., 6x150 + 2x150 sprint)

Day 3
O2 dry apnea
Pool hiit (e.g., 6x100)

Day 5
DYN (10x25u/25f, 10x50u/25u or 50u-60u work sets)

Day 6
CO2 dry apnea (optional)
Pool hiit hypoxic sets (6x100)

Day 7
DYN 20x25u/25f (optional if not doing above)
 
7/21/2016



O2 dry apnea



Hold/breathe
1:15/1:30
1:30/1:30
1:45/1:30
2:00/1:30
2:15/1:30
2:30/1:30
2:45/1:30
3:00/1:30 (40 contraction)
3:00/----- end (34 contraction)

Goal achieved, moving up to single hold @ 3:10 next time. Tired, skipped the 6x100m pool sprints I had planned. Debating on whether there is any value in doing CO2 tables...
 
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