Splish Splash - back in the water

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

  1. Wikinger

    Wikinger Blue Belt

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    Nats
    great seeing a lot of folks there.
    Indy is a great pool
    100 fly was good -- best time of year, felt pretty good
    50 fly was really bad -- felt lousy (health wise). ugh.

    Notes
    • good feedback on training plan, which seems to be working well
    • Need a few tweaks here and there (race pace, kicking)
    • Rest more / lie down as needed to prevent swelling
    • Would have liked to have more data about "what works" than learning about "what doesn't"
    • 2.75 months til next meet, the Big One :)
     
  2. Wikinger

    Wikinger Blue Belt

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    14 Mai
    "Back at it"

    200 fr
    2x150 k, 15 sec

    4 "Thompson 200s", 15 sec each break
    1) s-d&r-s; s-d&r;s-d&r; hard
    2,3) k; break out, turn, d&r (x2); k (fins)
    4) same as 1 (fins)​

    6x75k 1:30

    10x25 30 sec rest
    1-3 swim (all at 15 or 14 high, best times yet)
    4-6 break out + d&r
    7-10 hard (with fins)​
    2000 / 1800

    notes:
    felt really good
    strong kicking sets
    somehow uncorked the fastest in-practice 25s in a while
    Thompson 200s = broken after the 75-50-50-25
    d&r = drill & recovery stroke
     
  3. Wikinger

    Wikinger Blue Belt

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    Really busy at work of late. great stuff.

    only morning dryland (have had a series rather spontaneous of Tues / Thurs with 5pm meetings that prevented swim practice those days)

    new, heavy swim band has been great. ca 500+ pulls / day. kettlebell has also been a friend.

    did light weights / mobility today and 20 min on the airdyne

    dryland / weights tomorrow. Murph (no weight vest, strict pullups) on Mon
     
  4. Wikinger

    Wikinger Blue Belt

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    Fun Murph!

    substituted 2k ski erg for the run
     
  5. Wikinger

    Wikinger Blue Belt

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    Some fun drylands of late. Nice to balance the busy stretch at work. Looks like next week will be back in the water

    Until then, band work and other, various GPP / drylands activities. Keeping band work between 300 and 500 per day.

    Sat:
    Strength
    Front squat 5x5
    Hip thrust 3x8
    SOHP 8x8

    Met cold complex
    3 rounds
    9 DL - 6 BOR - 4 HC - 2 SOHP - 1 Lunge

    EMOM (10)
    ball slam (40) - streamline squat jump - burped - streamline squat jump

    Ski erg -- 2500 accumulated meters
     
  6. Wikinger

    Wikinger Blue Belt

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    Sun
    "Mount Trashmore" hill runs

    10 rounds
    as hard as possible up the hill, descend (was slippery, so CAREFULLY)
    10 pushups
    10 lunges
    10 step ups (26")

    3 rounds: double soccer field -- every other half, hard run, jog to recover, otherwise

    Eve:
    2.25 mile brisk walk / slow jog with puppy!!!!
     
  7. Wikinger

    Wikinger Blue Belt

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    Schedule change for practice, time and location up in the air right now

    Continuing with morning dryland program & weekend weights

    Checking out a temp pool fix on Fri am!
     
  8. Wikinger

    Wikinger Blue Belt

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    Sat 16 June (Fly at Y)
    200 w/u
    2x150 k (fins)
    4x200 pull (paddles) (free) (3:00 sendoff)
    4x50 fly: (turn + 4 strokes, turn + 3…) :30 sec
    4x150 k (1,3 with board; 2,4 without) :30 sec
    8x25 fins, breakout; :45 sec sendoff
    2300 yds

    love the paddles -- made the 200s really fun (2:39, 2:38, 2:36, 2:35)
    found a solution to the team's new schedule. and it's a SCM option! checked it out and it's good to go on Mon morning
     
  9. Wikinger

    Wikinger Blue Belt

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    Mon (SCM)
    200 s / 200 p / 150k
    6x75 15 sec
    300 pull / paddles
    4x50k
    200 s
    4x50k
    100 s
    2x50 k
    100 w/d

    2200m

    Notes
    • First morning swim workout in gawd-knows-how many years (probably >30)
    • Felt great & same wake up time as for morning drylands
    • Shoulder felt fine with the paddles
    • Need to get feel for rhythm of people showing up etc. Will figure out when to do stroke days, etc
     
  10. Wikinger

    Wikinger Blue Belt

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    Tue (19 juni)
    300s
    4x400 pull / paddles
    4x200k

    2700m
     
  11. Wikinger

    Wikinger Blue Belt

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    200 s
    200 k
    4x300 swim 20 sec rest
    1. Pull, max sustainable RPE
    2. Pull with paddles
    3. Swim with paddles
    4. Swim with fins and paddles
    2 rounds kicking: 150 + 100 + 50 (20, 15, 10 sec)
    2 Thompson 200s (15 sec rest between all)

    2600 m

    • Can feel there is a lot to train between now and Aug
    • There has been a little 'crash' at work by mid morning
    • May have to revisit diet / eating -- good macros, but meal timing may mess things up
    • the 200s at the end were much harder than expected! Really took it out of me
     
    Last edited: Jun 20, 2018
  12. Wikinger

    Wikinger Blue Belt

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    Thu 21 jun
    SCM
    200 s / 200 p
    4x75 (15 sec)
    4x200 (pull / paddles)
    2x100k
    4x100 (1,3: 5 sec; 2,4: 15 sec)
    2x: 25-50-50-25 (10 sec rest)
    2400m

    Felt really tired. the 100s were really challenging today -- mentally and physically
    I think this is the first time with 4 days in a row since feb 1990
    Joints feel fine, but have not been challenging them with breast and fly (we'll see)
     
  13. Wikinger

    Wikinger Blue Belt

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    Fri 22 jun
    200 s / 200 drill / 200 p
    4x75 (still warming up)
    4 Thompson 200s
    4x150 k
    4x25 (stroke / hard)

    2400 m
     
  14. Wikinger

    Wikinger Blue Belt

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    Sat GPP / conditioning
    25 min airdyne bike
    15 min ski erg

    2.5 mile puppy walk
     
  15. Wikinger

    Wikinger Blue Belt

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    Sun GPP
    emom10 10 reps push BB complex
    emom8 8 reps pull BB complex

    25 min airdyne
    ski erg work / sprint work
     
  16. Wikinger

    Wikinger Blue Belt

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    25 Jun Monday
    POOL CLOSED -- got there only to find out it was closed (unexpectedly) today.

    dryland, bandwork instead.

    mondays...
     
  17. Wikinger

    Wikinger Blue Belt

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    26 jun TUES
    SCM
    200s/100p
    4x100 stroke (fly/ br)
    2 rounds
    2x50k
    1x200 paddles (hard)​
    4x75 stroke
    1x100 fr
    4x50 kick (hard)
    1x100
    4x25 fly (w/ fins; hard)
    4x25 breast (hard)

    2200m
    • strange workout this morning -- was really impatient and unfocused for most of the workout
    • but! at some point, focus just naturally happened, and it turned into good work
    • weight a little up this morning (192.0 lbs / 87kg). it's been stable at about 86.7 for about three weeks
     
  18. Wikinger

    Wikinger Blue Belt

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    27 Jun WED
    SCM
    200s/100p
    4x125 p
    1x500 paddles
    4x75 stroke
    2 rounds
    1x150k
    2x150 paddles​
    4x25 fly (fins)
    4x25 br

    2700m
     
  19. Wikinger

    Wikinger Blue Belt

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    Thu 28 June SCM
    300s
    4x150 pull
    400 - 300 - 200 - 100
    2 rounds (1st fly; 2nd breast)
    4x50
    2x100k (fly = fins)
    4x25 ​
    2900m
    • really hard today
     
  20. Wikinger

    Wikinger Blue Belt

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    Fri 29 jun
    SCM (morning at globo)
    400-300-200-100
    4xthompson 200s
    4x100k
    • really crowded today (had to share a lane, hence the "simpler" workout)
    • the warmup set was fantastic -- helped with calibrating warmup for a meet
    • felt very strong on the 75s of the 200s. terrific!
    • kicking set was also really strong. great feel (with fins, however)
    Afternoon CV workout
    20 min airdyne
    2500m ski erg
     

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