My DYN training log

[bboynaki]

1/13/2017

Warmup 400m
6*150m breathing every 5, departing every 4:00 (all around 3:45, 0:15 rest) (900)
1*150m breathing every 3 (3:10)

Total - 1450m

Today was swimming mostly arms and being careful about my ankle.

Great log man.

Thanks!

 

[bboynaki]

1/14/2017

Warmup 400m
8x100 breathing 3/5/7/7/5/3 departing every 3:00 (2:15 each) (800)
4 x 25u/25f(5)/25u/25f(5) departing every 4:00 (400)

Total - 1600m

 

[bboynaki]

1/16/2017

StairMaster 30 min - 2 min @ 60 steps/min, 2 min @ 90 steps/min breathing only through my nose every 2 steps

superset pullups/pushups 4x10/10
db press 3x20

 

[bboynaki]

1/19/17

apnea cycle @ 65 rpm 120 bpm
10 min warmup
5 min hold 0:05/breathe 0:25
5 min 0:10/0:20
5 min 0:15/0:15
5 min 0:20/0:40

total 30 min

 

[bboynaki]

1/21/17

warmup 400m
100 - 150 - 200 - 200 - 150 - 100 breathing 3/5/7/7/5/3 rest 0:30 (total time - 24:45) (900)
2x150m departing every 5:00 (3:00, 3:10) (300)
cooldown 50m

Total - 1650m

 

[bboynaki]

1/24/17

stairmaster 20 min
superset pullups/pushups/db press 4 * 10/10/10, 1*10/20/20

 

[bboynaki]

1/27/2017

Warmup 400m
100,150,200,150,100 breathing 3/5/7/7/5/3, rest 0:30 (700) (18:36)
2x150m breathing every 3, rest 2:00 (300) (3:00, 3:10)
Cooldown 100m breast stroke breathing every 2 or 3

Total - 1500m

 

[bboynaki]

1/28/2017

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

Total - 1600m

 

[bboynaki]

1/29/2017

Warmup 400m
5x100m sprints departing every 4:00 (all around 1:50) (500)
2 x (150f(5), rest 0:30, 100m, rest 0:20, 50m sprint, rest 1:00) (600)

Total - 1500m

 

[bboynaki]

2/1/2017 (late entry)

apnea cycle @ 65 rpm & 125 bpm
5 min warmup
10 x 5 sec hold/25 sec breathe (5 min)
10 x 10 sec hold/20 sec breathe (5 min)
10 x 15 sec hold/15 sec breathe (5 min)
10 x 20 sec hold/40 sec breathe (10 min)

Total - 30 min

 

[bboynaki]

2/4/2017

Warmup 400m
100/150/200/150/100 breathing 3/5/7/7/5/3 rest 0:30 (total 19:05) (700)

Sprints (550m)
2x150m departing every 5:00 (2:55, 2:58)
2x75m departing every 3:00 (1:22, 1:25)
2x50m departing every 2:00 (0:49, 0:53)

Total - 1650m

 

[bboynaki]

2/7/2017 (posting one day late)

apnea cycle @ 60-65 rpm, 120 bpm
5 min warmup
10 x 5 sec hold/25 sec breathe (5 min)
10 x 10 sec hold/20 sec breathe (5 min)
10 x 15 sec hold/15 sec breathe (5 min)
10 x 20 sec hold/40 sec breathe (10 min)

Total - 30 min

 

[bboynaki]

2/10/17

warmup 400m
6*100 breathing 3/5/7/7/5/3 depart every 3:00 (all 2:05-2:15)
2*150 depart every 5:00 (2:50, 2:56)

Total - 1300m

 

[bboynaki]

2/11/17

warmup 400m
4*(150(5) rest :30, 100(3) rest :20, 50 sprint, rest 1:00) (total 34:10 and approx times were 150 in 3:45, 100 in 2:05, 50 in 0:50)

total 1600m

 

[bboynaki]

2/12/17

warmup 400m

8*100 breathing 3/5/7/7/5/3 departing every 3:00 (speed started around 2:05 and worked down to just under 2:00) (800)

Sprints (400)
150 (2:53) rest 2:00
100 (1:53) rest 2:00
75 (1:19) rest 1:30
75 (1:23) rest 1:30

Cooldown 200m

Total - 1800m

 

[bboynaki]

2/16/17

warmup 400m
4*(150(5), rest :30, 100 fast, rest :20, 50 sprint, rest 1:00) (total ~34:00 and approx times were 150 in 3:30-3:45, 100 in 2:00, 50 in 0:52-0:55)

total - 1600m

 

[bboynaki]

2/18/2017

Warmup 200m
4*100 + 4*75 breathing 3/5/7/7/5/3 -- 100s departing every 3:00, 75s departing every 2:00 (100s were 2:05-2:10, 75s were 1:30 - 1:35)
10 x 25u/25f(5) nonstop with short fins (500)
25u/25f/25u/25f/25u/25f/25u/25f nonstop in 6:15 (200)

Total - 1600m

 

[bboynaki]

2/19/2017

warmup 400m
100/150/200/200/150/100 breathing 3/5/7/7/5/3 (per lap) rest 0:30 (2:15, 3:45, 4:45, 4:45, 3:45, 2:05)

Sprints
150 in 2:49 rest 2:11
100 in 1:49 rest 1:11
100 in 2:00 rest 1:00
75 in 1:30 rest 0:30
75 in 1:30 rest 0:30

cooldown 100m

Total - 1900m

 

[bboynaki]

2/22/2017

apnea cycle - 65 rpm @ 120 bpm
5 min warmup
10 x hold 0:05/breathe 0:25 (5 min)
10 x hold 0:10/breathe 0:20 (5 min)
10 x hold 0:15/breathe 0:15 (5 min)
10 x hold 0:20/breathe 0:40 (10 min)
hold 0:21/breathe 0:39
hold 0:22/breathe 0:38
hold 0:23/breathe 0:37
hold 0:24/breathe 0:36
hold 0:25/breathe 0:35 (5 min)

Total hold time - 10:15

Superset pullups/pushups/db press 3*11/20/20
Bicep curls

 

[bboynaki]

2/24/2017

Warmup 400m
8*100 breathing 3/5/7/7/5/3 departing every 3:00 (all around 2:05) (800)
Sprints 150/100/100/75/75 (2:45/1:53/1:54/1:23/1:23 resting 2:15/2:07/2:06/1:37/1:37) (500)

Total - 1700m