Splish Splash - back in the water | Page 11

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

  1. Wikinger Orange Belt

    Wikinger
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    Dec 7
    Morning dryland -- increased swim band volume, decreased other activities today

    SCM

    300 s, 100k (warm up)
    4x [100 (1:50) + 75 (1:20) + 25 (0:35)] -- stretch out, feel the water, build each round
    8x75 (1:20) (pull)
    Kicking set: [50 k + 100 k + 2x50 k]
    Main Set
    3x[100 (1:45) + 50 (hard)]

    2500m

    Notes
    • Was "frozen" at about 1:16 / 1:17 per 100m pace. Regardless of perceived effort
      • Exception was the hard 50s at the end (36-37 sec)
    • Kinda pleased with the speed :) although I still have the "two speed" swimming right now. Being able to pace will be a great marker of feel for the water
    • Felt good - definitely stronger in the water than in the past two seasons. Good health has also meant better feel for the water at this stage of the season. Next meet is at the end of Jan, also at ETHS
    • Fun double-workout day
     
    #201
  2. Wikinger Orange Belt

    Wikinger
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    8 Dec -- FRIDAY!!!!

    abbreviated morning dryland -- slept extra 30 min due to an active, busy Vizsla overnight
    happy about closer, 10 strict pull-ups
    did the river walk this morning from west loop to Michigan ave. brisk, cool walk
     
    #202
  3. Wikinger Orange Belt

    Wikinger
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    Weekend -

    puppy runs both days
    band work (increased volume) and shoulder prehab stuff
     
    #203
  4. Wikinger Orange Belt

    Wikinger
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    Monday 11 Dec

    Extended morning Dryland -- two rounds
     
    #204
  5. Wikinger Orange Belt

    Wikinger
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    12 Dec
    Morning Dryland -- with a little extra band pulls going on
    tried adding a variation on the standard band pull with a slightly different elbow angle. I like it!

    Evening SCM
    250 warm up
    4x75 (1:25) -- easy, stretch it out. held ca 1:03 pace
    9x50 descend (1-4 0:55 sec; 5-7 0:50 sc; 8-9 0:45 sec) -- held all at ca 37 or 38 seconds

    3 rounds
    25 (0:40 sec): 12.5 underwater, 12.5 sculling (shoulder stable to do this! woo hoo!)
    100 build (1:45); held 1:27 pace
    25 (0:40 sec): 12.5 underwater, 12.5 accelerate

    Ladder to 200m
    4x50 (1:00) -- consistent pacing (37 sec)
    2x100 (1:45) build (held 1:27)
    1x200 (3:30) -- keep good pacing (2:55 pace)
    1x200(3:30) -- keep good pacing (2:50 pace)
    2x100 (1:45) -- held 1:27
    4x50 -- held 39 sec

    50 warm down

    2700m

    felt good today. was in a "faster" lane than before. focused on consistent pacing and feel of the water (which was good, cuz I didn't have a higher gear today)
     
    #205
  6. Wikinger Orange Belt

    Wikinger
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    busy end of year: on the road and doing hotel room workouts.

    Have kept it up every day. Pools reopen on Tuesday

    good dryland (it's been so cold here that Sisi and I have taken to running the stairs together instead of going to the beach)

    Tuesday starts the busiest January in years, if not ever! Some good busy, some bad. Next meet is at the end of the month

    "High hips" for the 50 fly
    time improvement is goal for 100 fly​
     
    #206
  7. Wikinger Orange Belt

    Wikinger
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    New Year's Double
    2 Jan
    Morning drylands (good band work -- definitely felt well rested and ready to go!)

    Eve SCM
    400s
    100k
    100p

    1x200 by 50: kick / swim (30 sec rest)
    2x100 by 25 k / s (2:00)
    4x50 by 25 k / s (1:00)

    1x200 pull (3:30)
    2x100 pull (1:45)
    4x50 swim, increase intensity (1:00) (times: 40, 38, 37, 37)

    8x25 o: race pace; e: EZ return (0:35)
    1x200 swim, descend (race pace final 12.5)
    2x100 swim, hold pace (2:00)
    4x50 race pace (1:05) (times: 39, 37, 40, 38)

    100 w/d

    2700m

    Notes
    1:14-1:20 pace for the 25s / 50s
    1:22-1:26 pace for the 100s / 200s
    Didn't set the world on fire; good work nonetheless
     
    #207
  8. Wikinger Orange Belt

    Wikinger
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    Busy travel schedule means lots of time in airplanes and crappy rental cars.

    Hotel room dryland has helped me focus on some other supplemental movements. so Yay. but felt the CV deficiency with today's workout

    50x100 (1:30)
    • started cramping at 25
    • had to rest at 30
    • ended up doing all 50 at 1:30, but had to intersperse the final 20 with 60s rest periodically
    • Not bad tho. not bad at all
    • First 20 were under 1:15 (about 1:12 or 1:13 average pace)
    • Final average pace was under 1:20, but that is generous, given that I needed to break the cramps / rest periodically
     
    #208

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