My DYN training log

[bboynaki]

9/20/2016


O2 dry apnea
2:00/2:00
2:20/2:00
2:40/2:00
3:00/2:00
3:20/2:00
3:20/---

 

[bboynaki]

9/22/2016



CO2 dry apnea, one breath, 25 contractions each

6 rounds

Total – 7:25

 

[bboynaki]

9/23/2016



Morning

O2 dry apnea
Hold/breathe
2:00/2:00
2:30/2:00
2:45/2:00
3:00/2:00
3:15/2:00
3:30/2:00
3:45/2:00
3:45/--- (30 contractions)



Afternoon

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



Total – 1700m

 

[bboynaki]

9/24/2016



Warmup 400m

10x50u/25f(5)/25u (total time 31:45 – average 2:09 + 1:00 rest per set) (1000m/750u)

5x60u rest 2:00 (300u)



Total – 1700m/1050u

 

[bboynaki]

9/25/2016



Warmup 400m

4x150 breathing 3/5/7/7/5/3 departing every 4:00 (first 3 were 3:30, last was 3:40) (600)

4x25u/25f/25u/25f departing every 4:00 (400)

2x150m breathing every 3, rest 2:00 (3:00 each) (300)



Total – 1700m

 

[bboynaki]

9/28/2016

Experimenting with exhale O2 apnea table. I exhaled with a moderately forceful exhale for each round and tried to keep the exhale amount consistent for each. Exhale was beyond FRV and just to the point where my first reaction after each set was to inhale rather than to exhale.

O2 exhale dry apnea, table 1
Hold/breathe
0:40/1:00
0:50/1:00
1:00/1:00
1:10/1:00
1:20/1:00
1:30/---

Rest just enough time to set up the next table (2-3 minutes)

O2 exhale dry apnea, table 2
Hold/breathe
1:00/1:00
1:15/1:00
1:30/1:00
1:45/1:00
2:00/---

 

[bboynaki]

9/29/2016



Warmup 400m

6x100 breathing 3/5/7/7/5/3 departing every 3:00 (all around 2:15) (600)



Total – 1000m

 

[bboynaki]

10/2/2016



Warmup 400m

2x50u

8x50u/25f(5)/25u (total time 26:15 – average 2:17 + 1:00 rest per set) (800/600u)

50u

3x60u

4x25u/25f/25u/25f departing every 4:00 (400)

1x100 breathing 3/5/7/7/5/3 (2:00)



Total – 2030m/1130u

That 50u sitting in the middle of the workout was an attempt at doing 50u + 0:15 static, but I could not do it.

 

[bboynaki]

10/5/2016

stairmaster 20 min

 

[bboynaki]

10/7/2016



Warmup 400m

8x50u/25f(5)/25u (total time 24:54 – average 2:07 + 1:00 rest per set) (800/600u)
1x65u
4 x 25dnf/75f breathing 3/5/7/7/5/3, rest 1:00 (2:20, 2:15, 2:05, 2:10) (100u/400m)



Total – 1665m/965u

The 8x workout started with 2:10 per set and on the last 2 I was doing 2:00 per set. Then I tried a new exercise with the 25dnf/75f. 65u was easy, could have done 75u.

 

[Aleksandr]

Hi,

Please discribe:
- 8x50u/25f(5)/25u

"f" means surface crawl breath each fifth stroke?

Thank you.

 

[bboynaki]

Hi,

Please discribe:
- 8x50u/25f(5)/25u

"f" means surface crawl breath each fifth stroke?

Thank you.

I do 50m DYN, immediately followed by 25 crawl breathing every fifth stroke, immediately followed by 25m DYN. rest 1 minute and do 8 sets.

 

[Aleksandr]

Thanks for explanation..

 

[Aleksandr]

Where did you disappeared ?

 

[bboynaki]

Where did you disappeared ?

i went on vacation for spearfishing but i will be back soon to start training again with the basics.

 

[Aleksandr]

Good to hear from you.

Awaiting for continuation of your story

What I want to understand is periodization of training cycles and how to mix different types of trainig during shorter period of times.

Good Luck and safe dive.

 

[bboynaki]

Good to hear from you.

Awaiting for continuation of your story

What I want to understand is periodization of training cycles and how to mix different types of trainig during shorter period of times.

Good Luck and safe dive.

I spent a month spearfishing the Ionian islands. I did not catch many fish. The biggest I caught was a dusky grouper around 2 kilos and a gilthead seabream around 2 kilos.

I was comfortably spearfishing at depths between 15m - 20m using Mares razor pro fins (plastic, not carbon). In one case, I caught an octopus at a depth of 18m and it required repeat dives in series to bring to the surface. Visibility was the limiting factor that prevented me from diving deeper. If I could not see deep rocks, I did not want to waste energy searching around. While I have been doing well in my pool training, it seems that there is no substitute for freediving. I believe that if i had access to open water, I could train to fish between 30m - 40m.

Over the next year, I will organize my training following Umberto Pelizzari's suggested program, which I have modified slightly:


December, January, February

Running: 2x a week, 3-5 miles, 1x a week stairmaster HIIT, 20 min

Swimming: 3x a week, 1600m – 2000m

Strength: 2x a week pullups, pushups, squats, shoulder presses, calf raises (circuit fashion with little rest)

Dry static apnea: 1x O2 table per week, 1x CO2 table per week

Dynamic apnea: none



March, April, May

Running: 1x - 2x a week stair master HIIT, 20-30 min (1x if doing pool HIIT work that week)

Swimming: 3x a week doing the hypoxic/sprints/dnf work I have been doing (total 1600m – 2200m)

Strength: none

Dry static apnea: 1x O2 table per week, 1x CO2 table per week, 1x Combined table per week

Dynamic apnea: 1x per week



June, July, August

Running: 2x a week stair master HIIT, 20-30 min

Swimming: 3x a week doing the hypoxic/sprints/dnf work I have been doing (total 1600m – 2000m)

Strength: none

Dry static apnea: 1x O2 table per week, 1x CO2 table per week

Dynamic apnea: 2x per week


*EDIT - I'll be editing this periodically as I progress
Notes
CO2 table is Wonka table
Combined table is O2 table based on increased contraction count per set rather than time

 

[bboynaki]

11/15/16

3.6 mile trail run in 34:35 (9:36/mile)

First workout starting over. Mile pace is about 1 minute slower than where I was a few months ago.

 

[bboynaki]

11/17/2016

3.6 mile trail run in 33:04 (9:11/mile)

 

[bboynaki]

11/18/2016

3x400m freestyle, rest 0:30 between each (1200m) (total time 30:30 - 29:30 swimming so 0:36 - 0:37 per 25m)

Total - 1200m

First pool workout starting over. Goal is to do 1600m in under 40 min.