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My DYN training log

8/14/2016



Warmup 400m
6x25u/25f(3)/25u/25f(3) DNF – each took 3:00, rest for 1:00 (600m)

Total – 1000m

Was cutting each second 25u a couple meters short, but I finally settled into good form on the last set and completed a full 25. I will add this workout to my weekly rotation because it is extremely tough, and I'll do some fast aerobic sets after.
 
8/15/2016



O2 dry apnea

Hold/breathe
1:30/2:00
1:45/2:00
2:00/2:00
2:15/2:00
2:30/2:00
2:45/2:00
3:00/2:00 (8 contractions)
3:15/2:00 (9 contractions)
3:30/2:00 (16 contractions)
3:45/--- (22 contractions)

Significantly more contractions than my last O2 table. I think the room temperature has a lot to do with it.
 
8/16/2016



CO2 one breath table (25 contractions)
2:30
1:26
1:09
1:08
1:06
1:02
1:04
0:59
Total – 10:26

Didn't feel like going the full 20:00 minutes today.
 
8/18/2016



Warmup 400m
4x150 breathing 3/5/7/7/5/3 departing every 4:00 (each one about 3:30) (600)
2x150m breathing every 3 (2:55, rest 1:30 3:07) (300)


Total – 1300m
 
8/20/2016



Warmup 200m
10x25u/25f(5) (500m/250u) -- took it easy here, 1-3 breaths at the wall as needed
2x50u departing every 3:00 (100u)
10x50u/25f(5)/25u (total time 31:50 – average 2:10 + 1:00 rest per set) (1000m/750u)
3x60u rest 2:00 (1:20 each) (180u)
3x25u/25f(3)25u/25f(3) DNF (300m/150u)

Total – 2130m/1430u
 
8/22/2016



O2 dry apnea
Hold/breathe
1:30/2:00
1:45/2:00
2:00/2:00
2:15/2:00
2:30/2:00
2:45/2:00 (1 contraction)
3:00/2:00 (4 contractions)
3:15/2:00 (3 contractions)
3:30/2:00 (11 contractions)
3:45/--- (16 contractions)

Too many rounds - lost count and stopped but I could have easily done 4:00. Next time.
 
Just my 2-cents - I don't think you really need to do that many holds in an O2 series. By doing so many holds you wear yourself out before you get to the "big one" at the end. Maybe try doing 25 or 30 second increases instead of 15.
 
8/23/2106

Warmup 400m
2x150m breathing 3/5/7/7/5/3
Total - 700m

It was clear that this workout was not happening. Taking a few days off.
 
8/26/2016




Warmup 400m
10x25u/25f(5) (500m/250u) (total time – 12:12, average each 1:13)
2x50u departing every 3:00 (100u)
10x50u/25f(5)/25u (total time 31:47 – average 2:10 + 1:00 rest per set) (1000m/750u)



Total – 2000m/1100u
 
8/27/2016



Warmup 400m
6x100m breathing 3/5/7/7/5/3 departing every 3:00 (2:05 – 2:10 each) (600)
6x25u/25f/25u/25f departing every 4:00 (600) (2:50 - 3:00 each)
2x150m breathing every 3 (2:00 rest) (2:52, 2:56) (300)


Total – 1900m
 
8/31/2016



O2 dry apnea
Hold/breathe
2:00/2:00
2:30/2:00
2:45/2:00
3:00/2:00 (5 contractions)
3:15/2:00 (8 contractions)
3:30/2:00 (14 contractions)
3:45/2:00 (20 contractions)
4:00/--- (35 contractions)

New personal best.
 
9/2/2016


Warmup 400m
6x100m breathing 3/5/7/7/5/3 departing every 3:00 (2:10 – 2:15 each) (600)

Total – 1000m
 
9/3/2016



Warmup 400m
10x25u/25f(3) (500m/250u) (total time 11:03 – average 1:06 per 25u/25f)
2x50u (100u)
10x50u/25f(5)/25u (total time 31:50 – average 2:10 + 1:00 rest per set) (1000m/750u)
1x25u/25f/25u/25f (100m/50u)

Total – 2100m/1200u

Tough day...I was getting strong contractions through almost the entire 2nd workout, so I stopped the third very early.
 
9/6/2016


Warmup 400m
6x100 breathing 3/5/7/7/5/3 departing every 3:00 (all between 2:10 – 2:18)


Total – 1000m
 
9/7/2016



O2 table dry apnea
Hold/breathe
2:00/2:00
2:20/2:00
2:40/2:00
3:00/2:00
3:20/2:00
3:14/---

Pretty awful. Was going for two 4:00 holds but by 3:20 I was having around 50 contractions.
 
9/9/2016



O2 dry apnea
2:00/2:00
2:20/2:00
2:40/2:00
3:00/2:00
3:20/2:00
3:40/2:00
4:00/--- (about 40 contractions)


Warmup 400m
4x150 breathing 3/5/7/7/5/3 departing every 4:00 (3:30 each) (600)
2x150 breathing every 3, departing every 3:00 (2:50, 2:53) (150)


Total – 1300m
 
9/10/2016



Warmup 400m
2x50u (100u)
10x50u/25f(5)/25u (total time 31:15 – average 2:08 + 1:00 rest per set) (1000m/750u)
4x60u rest 2:00 (240u)

Total – 1740m/1090u

Starting to add more DYNs that are longer than 50m. Also my main workout is getting faster. Next time I will push harder during the 25f.
 
9/17/2016



Warmup 400m
6x100 breathing 3/5/7/7/5/3 departing every 3:00 (all between 2:05 – 2:10) (600)
3x25u/25f/25u/25f departing every 4:00 (300)
2x150m breathing every 3, rest 1:30 (3:00 each) (300)


Total – 1600m
 
9/18/2016



Warmup 400m
2x50u (100u)
10x50u/25f(5)/25u (total time 31:25 – average 2:09 + 1:00 rest per set) (1000m/750u)



Total – 1500m/850u
 
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