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My DYN training log

Friday 4/5/2019

Warmup 400m

100 - 150 - 200 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 minutes (1:58, 3:03, 4:13, 4:17, 3:09, 1:58) (900)

Sprints (450)
100 in 1:44 rest 2:14
100 in 1:47 rest 2:13
75 in 1:18 rest 1:42
75 in 1:18 rest 1:42
50 in 0:48 rest 1:12
50 in 0:49 rest 1:11

Cooldown 100m

Total - 1850m

GYM
pullups 12,12,10
shoulders, triceps
 
Sunday 4/7/2019

Warmup 400m
6*150 breathing 3/5/7/7/5/3 departing every 4:00 (3.06, 3.07, 3.08, 3.07, 3.10, 3.10)
3*100 sprints departing every 4:00 (1.41, 1.45, 1.47)
Cooldown 100m

Total - 1700m
 
Wednesday 4/10/2019

3.4 mile trail run in 28:38 (8:25/mile)
pullups/pushups 3*10/20
shoulders
 
Saturday 4/13/2019

Warmup 400m
7*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.56, 1.56, 1.51, 1.53, 1.55, 1.54, 1.56)
2*150 departing every 5:00 (2.42, 2.48)
Cooldown 100m

Total - 1500m
 
Sunday 4/14/2019

Warmup 400m
6*100 sprints departing ever 4:00 (1.45, 1.41, 1.41, 1.44, 1.44, 1.46)
Cooldown 100m

Total - 1100m

2.4 mile trail run in 20:26 (8:31/mile)
 
I’ll ask a silly question. What are you training for? Is this in anticipation of a one breath long swim underwater? I’m new to this so excuse my ignorance. You are doing endurance and some anaerobic workouts so you must be getting ready for something.
 
Saturday 4/20/2019 :cigar:

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 3:02/3:10/3:13/3:13, 100 in 1:51/1:52/1:52/1:53, 50 in 0:49/0:53/0:52/0:52)
Cooldown 100m

Total - 1700m

Gym
pullups/pushups 3*10/20
shoulders 3*15


I’ll ask a silly question. What are you training for? Is this in anticipation of a one breath long swim underwater? I’m new to this so excuse my ignorance. You are doing endurance and some anaerobic workouts so you must be getting ready for something.

Hello sir, I am training for spearfishing. I don't have a boat so I have to swim many miles each day and still have energy to do 20m+ dives.
 
Sunday 4/21/2019

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.52, 1.57, 1.56, 1.55, 1.55, 1.54)
2*150 departing every 5:00 (2.45, 2.48)
Cooldown 100m

Total - 1400m
 
Thursday 4/25/2019


Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.50, 1.54, 1.56, 1.56, 1.56, 1.57)
2*150 departing every 5:00 (2.46, 2.48)
Cooldown 100m

Total - 1400m
 
Friday 4/26/2019

Warmup 400m

100 - 150 - 200 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 minutes (1:54, 3:03, 4:12, 4:16, 3:08, 1:58) (900)

Sprints (450)
100 in 1:41 rest 2:19
100 in 1:43 rest 2:17
75 in 1:15 rest 1:45
75 in 1:15 rest 1:45
50 in 0:45 rest 1:15
50 in 0:46 rest 1:14

Cooldown 100m

Total - 1850m

GYM
pullups 12,11,9,8
 
Saturday 4/27/2019

Warmup 400m
6*150 breathing every 5 departing every 4:00 (3.09, 3.10, 3.08, 3.07, 3.06, 3.06)
2*100 departing every 4:00 (1.44, 1.44)
Cooldown 100m

Total - 1600m

2.8 mile trail run in 23:56 (8:33/mile)
 
Sunday 4/28/2019 (short rubber fins)

Warmup 400m
8*25u with 10/9/8/7/6/5/4 breaths in between (200u)
8*25uf (400/200u)
2*25ufuf DNF, rest 1:00 (200/100u)

Total - 1200m/500u

Gym
superset pullups/pushups 3*10/20
shoulders

First DYN/DNF workout of the season, VERY bad performance. Probably because I worked out hard the 4 days before that.
 
Friday 5/10/2019 (short rubber fins)

Warmup 400m
9*25u with 10/9/8/7/6/5/4/4 breaths in between (225u)
10*25uf in 14:06 (500/250u)
2*25ufufufuf DNF (400/200u)
10*25u sprints departing every 1:00 (started at 0:35 down to 0:28 each) (250u)

Total - 1775/925u

Very cold day today, tried to do a 50u but I was shivering so much I had to stop at around 35m
 
Saturday 5/11/2019

Warmup 400m -- alternating 3dnf/2dnf per end, but was slow
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:55-2:00)
2*150 departing every 5:00 (2.47, 2.51)
Cooldown 100m

Total - 1500m

Felt slow and tired today. Alternating 3dnf/2dnf on warmup was a bit slow, I might stick to 2dnf/end and work on speed.
 
Sunday 5/12/2019 (short rubber fins)

Warmup 400m
9*25u with 10/9/8/7/6/5/4/4 breaths in between (225u)
10*25uf in 13:28 (500/250u)
2*25ufufufufuf DNF (500/250u)

Total - 1625/725u

Still too cold to do 50s
 
Friday 5/17/2019 (short rubber fins)

Warmup 400m
10*25u with 10/9/8/7/6/5/4/4/4 breaths in between (250u)
10*25uf in ~13:25 (500/250u)
3*25ufufufuf DNF (600/300u)

Total - 1750/800u

Still too cold to do 50s so I will stick to CO2 workouts until it is warm.
 
Sunday 5/19/2019 (short rubber fins)

Warmup 400m
10*25u with 10/9/8/7/6/5/4/4/4 breaths in between (250u)
3*50u departing every 3:00 (each ~1:12) (150u) -- next exercise started immediately after
10*25uf in (500/250u)
8*25u DYN sprints departing every 1:00 (~0:28 each) (200u)
1*25ufufufuf DNF (200/100u)

Total - 1700/950u

High 50s and raining and cold pool, I managed to squeeze in 3*50u before I was shivering too much. Stopped at 3 because I felt unsafe.
 
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