I think there is value in CO2 tables - trains you to become familiar with and "accept" high levels of CO2.
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My DYN training log
- Thread starterbboynaki
- Start date
- Tags
- dyn pool excercises training
I think all the swimming and stair master I do has covered that, but I will try the following CO2 table next time:
8 x one breath, hold until 1st contraction + 60 seconds, minimum hold time 1:15
7/23/2016
Warmup 400m breathing 4/5
10x25u/25f dyn with only 2 breaths at the wall (instead of 3) (500/250u)
2x50u departing every 3:00 (100u)
8x50u/25u, timing was 50u in 1:05, rest 0:10, 25u in 0:35, rest 1:10 (600u)
400m freestyle breathing every 5
Total – 2000/850u
A little less u work than usual, need to add some DNF stuff to my rotation.
Warmup 400m breathing 4/5
10x25u/25f dyn with only 2 breaths at the wall (instead of 3) (500/250u)
2x50u departing every 3:00 (100u)
8x50u/25u, timing was 50u in 1:05, rest 0:10, 25u in 0:35, rest 1:10 (600u)
400m freestyle breathing every 5
Total – 2000/850u
A little less u work than usual, need to add some DNF stuff to my rotation.
, but now I know why Umberto recommends to do those before pool work and not after!!7/26/2016
CO2 dry apnea, one-breath table test run, no warmup
Hold time (20 contractions each)
1:47
1:12
1:04
0:58
0:58
0:56
0:54
0:52
Total – 8:44
Just a test run for tomorrow's full table which will be hold for a minimum of 25 contractions or 1:15, giving at least 10 minutes of static apnea with very high CO2 levels. Very short and very intense. My eyes felt like they were going to pop out and i was drenched in sweat by the end.
CO2 dry apnea, one-breath table test run, no warmup
Hold time (20 contractions each)
1:47
1:12
1:04
0:58
0:58
0:56
0:54
0:52
Total – 8:44
Just a test run for tomorrow's full table which will be hold for a minimum of 25 contractions or 1:15, giving at least 10 minutes of static apnea with very high CO2 levels. Very short and very intense. My eyes felt like they were going to pop out and i was drenched in sweat by the end.
7/27/2016
CO2 dry apnea, one breath table
Plan: Hold for min. 25 contractions or 1:15
Hold
2:06
1:24
1:15
1:05
0:50
0:46
Total – 7:25
Clearly this did not go to plan. These crazy tables are far too intense to do back to back and I was tired. Will lower attempt the plan again in a few days.
Warmup 400m
4x150m breathing 3/5/7/7/5/3 (16:10)
2x150m breathing every 3, departing every 4:30 (3:00, 3:05) (300)
Total – 1300m
The hypoxic sets were brutal, but I hit close to my desired pace of departing every 4:00. Also had a lot left in the tank for the "sprints" (even with the rest now being 1:30 instead of 3:00), so next time i will try 4 hypoxics + 4 sprints.
CO2 dry apnea, one breath table
Plan: Hold for min. 25 contractions or 1:15
Hold
2:06
1:24
1:15
1:05
0:50
0:46
Total – 7:25
Clearly this did not go to plan. These crazy tables are far too intense to do back to back and I was tired. Will lower attempt the plan again in a few days.
Warmup 400m
4x150m breathing 3/5/7/7/5/3 (16:10)
2x150m breathing every 3, departing every 4:30 (3:00, 3:05) (300)
Total – 1300m
The hypoxic sets were brutal, but I hit close to my desired pace of departing every 4:00. Also had a lot left in the tank for the "sprints" (even with the rest now being 1:30 instead of 3:00), so next time i will try 4 hypoxics + 4 sprints.
Question - when you do the 3/5/7.. cycles how do you handle the turns - for example when you are in the middle of the "7" and are at a turn, do you
- stop and breath before the turn
- or breath coming out of the turn
- or not breath at all through the turn and just complete 7 strokes after the turn
- stop and breath before the turn
- or breath coming out of the turn
- or not breath at all through the turn and just complete 7 strokes after the turn
I start the series over and take a breath at the wall. On many of my lengths, I will end up doing something like 3/5/7/7/2 or 3/5/7/7/4 but as i get more tired the lengths get closer to the full 3/5/7/7/5/3. At the wall (the 3 stroke) there is always a DNF-style push-off and coast, immediately followed by the 3-stroke (no breath taken between the coast and start of the 3-stroke).
PS edit - I am in a 25m pool
7/29/2016
Warmup 400m
10x25u/25f with 2 breaths at the wall (500m/250u)
2x50u departing every 3:00 (100u)
10x50u/25u timing was 50u in 1:05, rest 0:10, 25u in 0:35, rest 1:10 (750u)
3x55u departing every 3:00 (165u)
Total – 1915m/1265u
I need to come up with some more fun workouts for DYN stuff.
Warmup 400m
10x25u/25f with 2 breaths at the wall (500m/250u)
2x50u departing every 3:00 (100u)
10x50u/25u timing was 50u in 1:05, rest 0:10, 25u in 0:35, rest 1:10 (750u)
3x55u departing every 3:00 (165u)
Total – 1915m/1265u
I need to come up with some more fun workouts for DYN stuff.
7/30/2016
O2 dry apnea
Hold/breathe
1:25/1:35
1:40/1:35
1:55/1:35
2:10/1:35
2:25/1:35
2:40/1:35
2:55/1:35 (29 contractions)
3:10/1:35 (31 contractions)
Did these as soon as I woke up on an empty stomach. Going to 3:15 next time.
Warmup 400m
6x100m breathing 3/5/7/7/5/3 departing every 3:00 (600) (all around 2:05 – 2:10)
Total – 1000m
Did the hypoxic 100s about 10-15s faster than usual. Felt very hypoxic lol. Goal is 2:00 each.
O2 dry apnea
Hold/breathe
1:25/1:35
1:40/1:35
1:55/1:35
2:10/1:35
2:25/1:35
2:40/1:35
2:55/1:35 (29 contractions)
3:10/1:35 (31 contractions)
Did these as soon as I woke up on an empty stomach. Going to 3:15 next time.
Warmup 400m
6x100m breathing 3/5/7/7/5/3 departing every 3:00 (600) (all around 2:05 – 2:10)
Total – 1000m
Did the hypoxic 100s about 10-15s faster than usual. Felt very hypoxic lol. Goal is 2:00 each.
7/31/2016
CO2 dry apnea one-breath tables
8 x 20 contractions
2:00
1:10
1:05
0:56
1:01
1:03
1:01
1:02
Total – 9:18
(Rest ~5 min)
8 x 25 contractions
2:26
1:28
1:18
1:07
1:00
1:02
1:04
0:59
Total – 10:27
Interesting to see how the last 4 holds were about the same even with more contractions in the second table.
CO2 dry apnea one-breath tables
8 x 20 contractions
2:00
1:10
1:05
0:56
1:01
1:03
1:01
1:02
Total – 9:18
(Rest ~5 min)
8 x 25 contractions
2:26
1:28
1:18
1:07
1:00
1:02
1:04
0:59
Total – 10:27
Interesting to see how the last 4 holds were about the same even with more contractions in the second table.
8/2/2016
O2 dry apnea
Hold/breathe
1:30/1:40
1:45/1:40
2:00/1:40
2:15/1:40
2:30/1:40
2:45/1:40 (9)
3:00/1:40 (23 contractions)
3:15/--- (19 contractions)
Warmup 400m
4x150m breathing 3/5/7/7/5/3 rest 0:30 (16:20) (600)
2x150 breathing every 3 departing (3:00, rest 1:30, 3:10)
Total – 1300m
O2 dry apnea
Hold/breathe
1:30/1:40
1:45/1:40
2:00/1:40
2:15/1:40
2:30/1:40
2:45/1:40 (9)
3:00/1:40 (23 contractions)
3:15/--- (19 contractions)
Warmup 400m
4x150m breathing 3/5/7/7/5/3 rest 0:30 (16:20) (600)
2x150 breathing every 3 departing (3:00, rest 1:30, 3:10)
Total – 1300m
8/4/2016
CO2 dry apnea (20 contractions)
One-breath table
2:15
1:06
1:06
1:02
1:02
1:03
1:04
1:04
1:08
1:08
1:05
1:05
1:00
1:02
1:02
1:05
1:06
Total – 20:23
Pretty dead. No swimming today. Will try to do 20 minutes total with 25 contractions each rep.
CO2 dry apnea (20 contractions)
One-breath table
2:15
1:06
1:06
1:02
1:02
1:03
1:04
1:04
1:08
1:08
1:05
1:05
1:00
1:02
1:02
1:05
1:06
Total – 20:23
Pretty dead. No swimming today. Will try to do 20 minutes total with 25 contractions each rep.
Last edited:
8/6/2016
Warmup 400m
10x25u/25f with 2 breaths at the wall (500m/250u)
2x50u departing every 3:00 (100u)
8x50u/25f(5)/25u rest 1:00 (800/600u)
400m freestyle breathing every 5
Total – 2200m/950u
Tried a new DYN set today. The 25f(5) is 25 meters freestyle breathing every 5. Did not time the reps but I think the first one was around 2:15 (1:05/0:40/0:30 or something like that).
Warmup 400m
10x25u/25f with 2 breaths at the wall (500m/250u)
2x50u departing every 3:00 (100u)
8x50u/25f(5)/25u rest 1:00 (800/600u)
400m freestyle breathing every 5
Total – 2200m/950u
Tried a new DYN set today. The 25f(5) is 25 meters freestyle breathing every 5. Did not time the reps but I think the first one was around 2:15 (1:05/0:40/0:30 or something like that).
8/7/2016
Warmup 400m
6x100m breathing 3/5/7/7/5/3 departing every 3:00 (600) (all between 2:05 – 2:12)
2x150 breathing every 3 strokes (3:00, rest 1:30, 2:57) (300)
Total – 1300m
Focused on my stroke today. When I make bigger arm circles I can do a lap in fewer strokes and I am less tired. Will try 3x150 next time when I am not so tired.
Warmup 400m
6x100m breathing 3/5/7/7/5/3 departing every 3:00 (600) (all between 2:05 – 2:12)
2x150 breathing every 3 strokes (3:00, rest 1:30, 2:57) (300)
Total – 1300m
Focused on my stroke today. When I make bigger arm circles I can do a lap in fewer strokes and I am less tired. Will try 3x150 next time when I am not so tired.
8/8/2016
O2 dry apnea
Hold/breathe
1:30/1:45
1:45/1:45
2:00/1:45
2:15/1:45
2:30/1:45
2:45/1:45 (6 contractions)
3:00/1:45 (10 contractions)
3:15/1:45 (8 contractions)
3:30/--- (7 contractions)
Stairmaster 20 min
Tremendous drop in the number of contractions I got past the 3 minute mark. 4:00 is definitely in the horizon by the end of the month. I hope this translates to wet performance....
O2 dry apnea
Hold/breathe
1:30/1:45
1:45/1:45
2:00/1:45
2:15/1:45
2:30/1:45
2:45/1:45 (6 contractions)
3:00/1:45 (10 contractions)
3:15/1:45 (8 contractions)
3:30/--- (7 contractions)
Stairmaster 20 min
Tremendous drop in the number of contractions I got past the 3 minute mark. 4:00 is definitely in the horizon by the end of the month. I hope this translates to wet performance....
Thank you for the theme! I am reading the theme and have a question... Could you please tell us a progress in dyn with fins and without... and static in real battle variant... As I am looking for diffrent variants of training to have a real progress in dyn...
My thoughts is all about -swimming is not a good training for diving... I use it only as a functional part of training, and trying to dive as much as possible... I realize that only hard regimes in swimming for diving are working, for example 25fly+30sec static+25fly+30 sec. static.... Till you stay alive (can't say "clear in mind"), I did 6 sets...
My thoughts is all about -swimming is not a good training for diving... I use it only as a functional part of training, and trying to dive as much as possible... I realize that only hard regimes in swimming for diving are working, for example 25fly+30sec static+25fly+30 sec. static.... Till you stay alive (can't say "clear in mind"), I did 6 sets...
8/11/2016
CO2 dry apnea, one breath table (20 contractions)
2:11
1:21
1:13
1:06
1:02
1:08
1:10
1:10
1:06
1:03
1:02
1:00
1:00
1:01
1:05
1:04
1:13 (31 contractions here to finish up)
Total – 20:00
Crappy table. I was hoping to get 20:00 in 16 rounds, not 17.
I don't know because I need someone to supervise me if I'm going to go for a max. I also never do DNF because I don't have a neck weight.
CO2 dry apnea, one breath table (20 contractions)
2:11
1:21
1:13
1:06
1:02
1:08
1:10
1:10
1:06
1:03
1:02
1:00
1:00
1:01
1:05
1:04
1:13 (31 contractions here to finish up)
Total – 20:00
Crappy table. I was hoping to get 20:00 in 16 rounds, not 17.
I don't know because I need someone to supervise me if I'm going to go for a max. I also never do DNF because I don't have a neck weight.
8/12/2016
Warmup 400m
10x25u/25f(5) 1 breath at wall for first 5, 2 breaths for next 5 (500m/250u) (just under 11:00)
2x50u departing every 3:00 (100u)
8x50u/25f(5)/25u (all between 2:05 – 2:20, rest 1:00) (800m/600u)
3x60u departing every 3:00 (all took about 1:15) (180u)
4x25u/25f(3) DNF (200m/100u) (about 6:00)
Total – 2180m/1230u
Big progress in the CO2 workout (first exercise). Will try 1 breath all the way next time. For the next exercise I need to get those all to 2:00. My first 60u was so easy I could have easily done 75u. The next two were extremely tough. Finally, my DNF sucks, I'm surprised I was able to do 4 over/unders.
Warmup 400m
10x25u/25f(5) 1 breath at wall for first 5, 2 breaths for next 5 (500m/250u) (just under 11:00)
2x50u departing every 3:00 (100u)
8x50u/25f(5)/25u (all between 2:05 – 2:20, rest 1:00) (800m/600u)
3x60u departing every 3:00 (all took about 1:15) (180u)
4x25u/25f(3) DNF (200m/100u) (about 6:00)
Total – 2180m/1230u
Big progress in the CO2 workout (first exercise). Will try 1 breath all the way next time. For the next exercise I need to get those all to 2:00. My first 60u was so easy I could have easily done 75u. The next two were extremely tough. Finally, my DNF sucks, I'm surprised I was able to do 4 over/unders.