Splish Splash - back in the water

Tuesday
1200 yds
200 pull
3x200 (pull, kick, swim)
4x50 IM order
8x25 IM order
120 pushups
 
Tuesday
15,...,1 pushups
1000 yards
3x200 {pull, kick, swim}
4x50 (IM order) 1:00
8x25 (IM order) :30

still feeling like crap / didn't have good feel for the water today
(oddly, backstroke felt great)
also: dolphin, flutter kicks from the back are faster than the front
 
Wednesday

Still feeling lousy

15,...,1 pushups
2.5 miles with puppy - she's getting better at jogging
her reward was 2 hrs at puppy beach :)
#vizslalove
 
Thursday

malaise / fatigue persisting

2.5 miles with puppy. really the best medicine
 
Fri
pushups 15,...,1 (+6 penalty in single set at end)
2.5 miles
800m "elephant carry" (odd object carry); 20 lbs
MB pushups 10,8,...,4,2
50 situps
pullups 3,3,2,2
dips 3x5
Dryland pulls: 2{3x10}
Kick drills - focus on hips

felt okay. lots of creaking and aching this week. grip felt weak. good times
 
Caturday
2.5 miles with puppy (reward: 90 min at dog beach where Sisi loved jumping waves!)

1600 swim
600 pull
8x50 1:30 kick (IM order)
100 swim easy/ 2 breaths / 25, good work off the walls
18x25 HARD pull (from middle - dead stop start up and work in turn): goal to feel acceleration the entire way (1:00)
50 yd warm down


50 fly homestretch.jpg
 
Monday
still feeling pretty lousy. 2.3 miles
the dull ache of joint pain was pretty miserable. not the best 2.3 miles, but a complete, nonetheless
 
Tuesday
polar opposite of Monday - felt awesome!
good GPP work. shoulder liked the dips

from some swim work, identified some improvements in dolphin kick and appropriate dryland for that. incorporated!

then 60 min walk / jog / run / sprint on hill
 
Wednesday

dryland / GPP
stretch cords for shoulder have been helping
MB pushups 12,10,...,4,2
regular 12,11,...,2,1
pullups 5-1
dips 6-1
kicking drills / hip work
 
Friday
(Thu wasn't able to make it / schedule collisions, etc)

pushups 15,14,...,2,1
pullups 5,...,1
dips 3x7 (shoulders felt great, so why not? it was supposed to be 6,...,1)
high angle bench situps 50 (4 sets)
back extensions 4x12 +7 (didnt like form / discretion today
cable standing straignt leg raise 3x8
vertical leg raise 3x5 (weighted / 18 lb mb)

pull drills:
kneeling 3x8; standing 3x5
face pulls 3x10 (a few of the folks call these "standing Y pulls", so I could be wrong with the name)
cross overs 3x5 + dumbell rotations (15 lbs)
 
Sat
Morning: 60 min higher intensity steady state treadmill
Evening: 1800 yds
 
Mon
short on time
18,...,1 pushups / strap work
Oncology appointment -- now we're year to year!! see you next Aug, Dr Winter!!!
She is also taking over benign heme appointments - also y/y
 
Tue
Mega session
Dryland / GPP
5x21 pushups
3x10 high angle situps
3x10 back extensions (w/15 lbs)
3x5 pullups
3x8 dips
TRX work 3x8 /leg hips, flutter / dolphin
TRX work 3x10 high elbow / lat activation per arm
3x10 negative distance toe raises

60 min HISS
 
Sat
60 min HISS
(plus 2.5 miles with dog earlier in the morning - broken into two 1.25 mile sessions with 90 min at the beach for her)
 
Sun
16,...,1 of pushups and band pulls
pullups 3x6
high angle situps 3x10
3x10 back extensions (15 lbs)
3x8 dips
3x8 foot drags

60 min LISS

(two hour dog walk and beach play was really fun)
 
Monday
60 min harder CV - kept HR 145-160
2.5 miles outside in the evening, low intensity
 
Wednesday
pushups and band work (100 each) / 2.5 mile beach loop for LISS
 
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