Splish Splash - back in the water | Page 10

Discussion in 'Training Logs' started by Wikinger, Jul 16, 2016.

  1. Wikinger Orange Belt

    Wikinger
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    20 Sept, Wed

    "roadwork"
    3.2 miles, 32 minutes
    great weather today

    Bandwork
     
    #181
  2. Wikinger Orange Belt

    Wikinger
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    21 Sept, SCM

    400s
    2x (3x100; 4x50) 1:45 and :55
    4x100 technique 2:00

    Kicking sets (50s, 1:15; 100s 2:25)
    50 ez
    100 (explode out of water)
    50 ez
    2x50 (explode off the walls)

    12x50 1:10
    kick to 15m and blast through wall & turn

    2700m
     
    #182
  3. Wikinger Orange Belt

    Wikinger
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    On the road for work, etc. have maintained a GPP routine every day since (missed only one day since last swim practice)
    2.25 miles +/- 0.25 (depending on the day)
    multiple rounds GPP:
    air squats
    pushups
    situps
    lunges
    (currently, 100 reps each in min sets)
    pullups
    dips
    (50 in minimum sets)

    Swim dryland -- swim band work, rubber band work
     
    #183
  4. Wikinger Orange Belt

    Wikinger
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    SCY
    200 warm up
    2 rounds (15 sec rest)
    200 swim
    3x100 k, drill, fly/free

    4x50 (0:50)
    2x100 (1:30)
    4x150 (2:15)
    1x200 15 sec rest
    2x150 (2:15)
    1x100

    3000

    good practice. cramped up towards end pretty badly
    decent pace today. some good fly work!
     
    #184
  5. Wikinger Orange Belt

    Wikinger
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    good morning workout / drylands
    work and client demands on swim practice nights persist, but the final event is this eve, and am happy about that :)
    M-Thu this week:
    5 rounds of stairs, 25 air squats at top, bottom of building (7 stories / 8 floors); 115 steps
    30 minutes of CF Cindy (5 pull-ups; 10 pushups, 15 air squats)
    Swim band work (pulling) x3 working sets
    Swim band work (rotational) x3 workings sets
    (this drylands differs from what I had been doing: it is programming for Nov, Dec as suggested by the coaches on off days)

    Oct was first month this year where I did planned exercise / active recovery every day
     
    #185
  6. Wikinger Orange Belt

    Wikinger
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    Team dryland has been lots of fun. The rhythm of the stairway is kinda like being in the water :)

    work schedule has permitted a few good practices too!
    (AM drylands)
    Tuesday 7 Nov, SCM
    300 s
    4x75 1:20 (held ca 1 min / 1:02 pretty easily)
    2x{75 (1:20)
    50 (0:50)
    125 (2:00)}​
    2x{3x100} 2:10
    75 / 25
    50/50
    25/75
    Rd 1: s/k; Rd 2: k/s - breast stroke kick; went pretty well!​
    20x50 (sets of 5), 0:55/ 0:50
    4/1
    3/2
    2/3
    1/4
    (final 4 50s were "touch, look, go again" -- hitting ca 47 , 48 seconds for them)

    2700

    Wed -- did morning dryland routine
     
    #186
  7. Wikinger Orange Belt

    Wikinger
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    Good workouts wed- Fri

    Sat (SCY)
    "Time Trialss + Relays"

    Start and turn work (10 good starts and explode out; 10 good starts with 25; 10 good starts with turn)
    Sprint drills (fly: work on keeping hips up)
    28.5 was fastest fly today. Better than comparable workouts last year and two years ago

    Ended practice with an intrasquad mass relay. lots of fun. cannot sprint free. just cannot :)

    Seeing Casablanca with my dad in the theater today to commemorate 75th anniversary. He was 11 when it first was in the theater and remembers seeing it with his dad on the big screen!
     
    #187
  8. Wikinger Orange Belt

    Wikinger
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    13-17 Nov -- busy work week -- strange, random hours
    Limited time in the water this week: Focus on dryland

    pleased with volume increases in handiwork. Realized: was not doing the pull-aparts as consistently. (re) added them towards end of the week. holy moly -- notice the off time. oops!
     
    #188
  9. Wikinger Orange Belt

    Wikinger
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    19Nov SCY, 45 min
    4x200 (s, p, drill, s) (10s rest)
    8x50 IM Order. Odds: kick / drill. Evens: drill / swim (10s)
    8x75 IM Order (10s)

    3 rounds
    4x25 (30 sec) easy, build, build, sprint
    1x50 focus under the flags (1:00)
    1x25 controlled (30 sec)
    1x25 sprint (30 sec)

    2400

    shoulder not happy with all the fly in the warmup
     
    #189
  10. Wikinger Orange Belt

    Wikinger
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    20 Nov
    Morning dryland

    shoulder a little sore, but much much less so than expected (yay)
    good push sets and sprint sets up the stairs
    every-other ascend time improving
    sprint-to-landing sets just okay this morning (time wise. good effort and good mental work)

    some expected craziness at work and "just know" the LA folks will have something they need back that they'll send at the end of their day :)
     
    #190
  11. Wikinger Orange Belt

    Wikinger
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    21 "Double"
    morning Dryland -- added an extra sprint set to the stairs. lots of "fun"
    Swim band work was really good today. Found a good groove this morning!

    Eve SCM
    400 s, 200 drill
    8x75 low-stroke count (1:15)
    8x50 maintain lowest stroke count (1:00)

    3x150 (3:00) (descend -- 1-3. fastest = 1:44!!!!!)
    1x100 w/d
    2x150 (3:00) (was still dead from above)
    1x100 w/d
    1x150 (all out) (and added calf cramp. doh)
    1x100 w/d

    2800m
     
    #191
  12. Wikinger Orange Belt

    Wikinger
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    22 Nov
    "dryland"
    1020 steps and shoulder mobility.
    swim band work was better than expected -- kinda sore from yesterday
     
    #192

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