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My DYN training log
- Thread starterbboynaki
- Start date
- Tags
- dyn pool excercises training
Saturday 1/11/2025
Warmup 400yd
14*25u with 10/9/8/7/6/5/4/4/4/4/4/3/3 breaths in between (350u)
10*50u/25f/25u resting 1:00 (1000u/750u) -- 30:45 total time so 3:04/ea
10*25uf DNF in 14:25 (1:26/lap) (500/250u) -- 5 breaths at the wall
Total - 1850/1350u
I have developed an extreme aversion towards my first workout, I might drop it. 2nd workout I am getting close to my 30:00 goal. 3rd workout I am getting faster, with 4 breaths at the wall I will definitely get it to around 13:30.
Warmup 400yd
14*25u with 10/9/8/7/6/5/4/4/4/4/4/3/3 breaths in between (350u)
10*50u/25f/25u resting 1:00 (1000u/750u) -- 30:45 total time so 3:04/ea
10*25uf DNF in 14:25 (1:26/lap) (500/250u) -- 5 breaths at the wall
Total - 1850/1350u
I have developed an extreme aversion towards my first workout, I might drop it. 2nd workout I am getting close to my 30:00 goal. 3rd workout I am getting faster, with 4 breaths at the wall I will definitely get it to around 13:30.
Saturday 1/18/2025
Warmup 400yd
14*25u with 10/9/8/7/6/5/4/4/4/4/4/3/3 breaths in between (350u)
10*50u @ 2:00 (500u)
5*60u @ 3:00 (300u)
10*25uf DYN in 10:14 (1:01/lap) (500/250u) -- 2-3 breaths at the wall
Total - 2050yd/1400u
Hit a huge PR time on the 10*25 over/unders with fins. Also going to start focusing on longer DYN exercises now instead of CO2 stuff.
Warmup 400yd
14*25u with 10/9/8/7/6/5/4/4/4/4/4/3/3 breaths in between (350u)
10*50u @ 2:00 (500u)
5*60u @ 3:00 (300u)
10*25uf DYN in 10:14 (1:01/lap) (500/250u) -- 2-3 breaths at the wall
Total - 2050yd/1400u
Hit a huge PR time on the 10*25 over/unders with fins. Also going to start focusing on longer DYN exercises now instead of CO2 stuff.
Sunday 2/2/2025
Warmup 400yd
14*25u with 10/9/8/7/6/5/4/4/4/4/4/3/3/3 breaths in between (375u)
10*50u @ 2:00 (500u)
60u, 75u
Total - 1410yd/1010u
Matched my DYN PR from 2013, except back then I was using long fins instead of these medium length rubber fins. It took 1:33 to complete and I felt very hypoxic at the end.
Warmup 400yd
14*25u with 10/9/8/7/6/5/4/4/4/4/4/3/3/3 breaths in between (375u)
10*50u @ 2:00 (500u)
60u, 75u
Total - 1410yd/1010u
Matched my DYN PR from 2013, except back then I was using long fins instead of these medium length rubber fins. It took 1:33 to complete and I felt very hypoxic at the end.
Hi everyone,
I just finished my spearfishing trip in Greece. Similar to the 2023 - 2024 visit, I spent most of my time hunting in shallow water of just a few meters in depth, looking for sea bass, mullets, bluefish, and leerfish. This was an early spring spearfishing trip (entire month of March), with water temperatures 60F - 63F. There were almost no fish! On some days, I would barely even see bait fish. My biggest catch was a 1.6 kg sea bass. I also caught 2 grey mullets around 700 and 900 grams each, and also caught a 700 gram barracuda for the first time. I saw a couple of snappers and a small tuna swam over me (it was so fast!!). Overall, it the worst season I've had (I might even say it was worse than July/August here).
Equipment for this year was: custom 8mm/7mm wetsuit, 3mm socks, and 2mm gloves. Jacket/pants/socks were open cell type. I was a little bit too warm on most days, but the custom suit fit much better than an off-the-shelf wetsuit, and I also didn't need thick socks or gloves since I was warm. I highly recommend custom wetsuits, especially for winter. Towards the end of the trip, my suit got slightly loose since I lost a bunch of weight. My dives were typically 3 - 3.5 hrs. Some were 2 hrs due to giving up on low visibility/no fish, and a couple were in the 4.5 hr range. Overall, my dives were a bit shorter than last year and this was because after about 3 hours, the weights really started to make my lower back burn (lactic acid, not back injury, so was fine later that day).
I had to use a lot more weight this year (19kg total vs 12-13 last year). Weights were: 6 kg in my vest (now super loose), 10 kg on my belt, and 1.5 kg per ankle. I was barely able to stay afloat at the surface, but it was fine for 1m-2m spearfishing. With only 1kg per ankle, my legs were floaty (better for rest, but not for ambush). I also tried 8kg on my belt, but that was not enough for staying down in shallow water. My breath holds were typically 0:45 seconds with 19kg, up to 1:30 with the lighter configuration (I was able to actually sit still on the surface and breathe up). Last year I had set a goal of doing 1:30+ breath holds in shallow water, which I was able to accomplish (mostly due to better gear, warmth, and proper weighting on my last few days).
In previous years, I had suffered severely from ear infections and would typically miss up to 10+ days of diving (half the trip). This year, I used Mack's silicone ear plugs almost every day and if I felt an infection starting I would use some antibiotic ear drops (my first few days). Mack's earplugs worked great to keep all water out, provided you use a new pair each time (I came with 3 boxes). With the earplugs, you are limited to maximum 4m depth and even that is too much. Luckily, I did not miss a single day of diving in a month.
For the next 12 months, my goals are to sleep a lot more, mix pool and open ocean swimming, and run as much as possible. I'd like to start with 10 miles trail running per week (3-4 miles per run) and get up to 20 miles of trail running per week (5-6 miles per run). I may also start lifting weights again (mostly compound movements like squats) in addition to my pull-ups/pushups. My swimming performance last year was miserable and fell off a cliff compared to 2021/2022 and I'm not sure why. Might be mental burnout, might just be getting old! I'll modify my workouts by adding more sprints since I noticed my upper body strength was lacking last year. My DYN/DNF is fine and does not need much modification, except maybe just increasing the reps from 10 to 12 on everything.
I just finished my spearfishing trip in Greece. Similar to the 2023 - 2024 visit, I spent most of my time hunting in shallow water of just a few meters in depth, looking for sea bass, mullets, bluefish, and leerfish. This was an early spring spearfishing trip (entire month of March), with water temperatures 60F - 63F. There were almost no fish! On some days, I would barely even see bait fish. My biggest catch was a 1.6 kg sea bass. I also caught 2 grey mullets around 700 and 900 grams each, and also caught a 700 gram barracuda for the first time. I saw a couple of snappers and a small tuna swam over me (it was so fast!!). Overall, it the worst season I've had (I might even say it was worse than July/August here).
Equipment for this year was: custom 8mm/7mm wetsuit, 3mm socks, and 2mm gloves. Jacket/pants/socks were open cell type. I was a little bit too warm on most days, but the custom suit fit much better than an off-the-shelf wetsuit, and I also didn't need thick socks or gloves since I was warm. I highly recommend custom wetsuits, especially for winter. Towards the end of the trip, my suit got slightly loose since I lost a bunch of weight. My dives were typically 3 - 3.5 hrs. Some were 2 hrs due to giving up on low visibility/no fish, and a couple were in the 4.5 hr range. Overall, my dives were a bit shorter than last year and this was because after about 3 hours, the weights really started to make my lower back burn (lactic acid, not back injury, so was fine later that day).
I had to use a lot more weight this year (19kg total vs 12-13 last year). Weights were: 6 kg in my vest (now super loose), 10 kg on my belt, and 1.5 kg per ankle. I was barely able to stay afloat at the surface, but it was fine for 1m-2m spearfishing. With only 1kg per ankle, my legs were floaty (better for rest, but not for ambush). I also tried 8kg on my belt, but that was not enough for staying down in shallow water. My breath holds were typically 0:45 seconds with 19kg, up to 1:30 with the lighter configuration (I was able to actually sit still on the surface and breathe up). Last year I had set a goal of doing 1:30+ breath holds in shallow water, which I was able to accomplish (mostly due to better gear, warmth, and proper weighting on my last few days).
In previous years, I had suffered severely from ear infections and would typically miss up to 10+ days of diving (half the trip). This year, I used Mack's silicone ear plugs almost every day and if I felt an infection starting I would use some antibiotic ear drops (my first few days). Mack's earplugs worked great to keep all water out, provided you use a new pair each time (I came with 3 boxes). With the earplugs, you are limited to maximum 4m depth and even that is too much. Luckily, I did not miss a single day of diving in a month.
For the next 12 months, my goals are to sleep a lot more, mix pool and open ocean swimming, and run as much as possible. I'd like to start with 10 miles trail running per week (3-4 miles per run) and get up to 20 miles of trail running per week (5-6 miles per run). I may also start lifting weights again (mostly compound movements like squats) in addition to my pull-ups/pushups. My swimming performance last year was miserable and fell off a cliff compared to 2021/2022 and I'm not sure why. Might be mental burnout, might just be getting old! I'll modify my workouts by adding more sprints since I noticed my upper body strength was lacking last year. My DYN/DNF is fine and does not need much modification, except maybe just increasing the reps from 10 to 12 on everything.
