Splish Splash - back in the water | Page 9

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

  1. Wikinger Orange Belt

    Wikinger
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    17 May
    Wednesday
    "Sweat"
    45 min various tempos on treadmill, elliptical
    definitely feeling the pace of life this week - inordinately tired yesterday and today
    bandwork / shoulder stuff
     
    #161
  2. Wikinger Orange Belt

    Wikinger
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    18 May, Thursday
    "Yards"
    200s /200 p/ 100 k
    4x75 k/d/s 1:45
    2x100 1:40 (focus on minimizing strokes per 25)

    4x75 p 1:10
    2x100 :20 sec rest (5 dolphin kicks off the wall, three breaths)
    4x50 k :15 sec rest (with a board)

    4x100 1:30 -- work set -- 1:14; 1:17; 1:20; 1:22 (RPE (10 pt scale) 6;8;8;9)

    3x: {75p (1:30) + 25 hard + 25 easy + 75 pull (1:30)}

    2700
     
    #162
  3. Wikinger Orange Belt

    Wikinger
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    19 May - 28 May
    did morning GPP work each morning
     
    #163
  4. Wikinger Orange Belt

    Wikinger
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    29 May
    "Murph"
    59:51
    didn't parse it out properly, but had a blast, nonetheless.

    strict pullups also take longer --- but call it what you will. I'm not into kipping...
     
    #164
  5. Wikinger Orange Belt

    Wikinger
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    30 May Tuesday
    Morning -- 5k jog + bandwork

    Evening, "Meters"

    3x150 (s, p, d) 10 sec
    2x100 (1:40 / stretch it out) -- felt surprisingly easy to hold 1:25s
    3x50 (1:10; going down: 1/2 underwater, 1/2 hard kick; easy coming back, control breathing)

    12x75 1:30 (build to final 3 with good effort) (1:02; 1:00; 0:57)

    2 rounds
    1x200 (build, moderate) 3:30 (take first 200's time -- did it in 2:54)
    3x100 (paced, f/e/f) 1:40 (take time of #4,6) (1:22, 1:20)

    100 w/d

    2800m
     
    #165
  6. Wikinger Orange Belt

    Wikinger
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    31 May Wednesday
    "Dryland"
    5k jog + 0.25 mi cool down

    dryland, shoulder / lats prehab
     
    #166
  7. Wikinger Orange Belt

    Wikinger
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    1 June // Thu

    5k jog
    Dryland
    Catch n pull drills
    bandwork
     
    #167
  8. Wikinger Orange Belt

    Wikinger
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    2 June Fri
    3 mile jog
    Catch / Pull / Wall drills
     
    #168
  9. Wikinger Orange Belt

    Wikinger
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    3 June / Sat

    2.5 mile puppy jog (and dog beach playing)

    "Yards"
    300 s / 100 k / 200 p

    4x150 (2:15) p/s/p/s
    6x50 k (15 sec rest)

    3x [2x75 (1:15) & 2x50 (0:45) & 2x25 (0:30)]
    (work the 50s; keep the 75s at about 60 seconds)
    100 w/d
    2500
     
    #169
  10. Wikinger Orange Belt

    Wikinger
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    4 June -- 3 miles, band work

    5 June -- 30 min lighter jog; band work, brief dryland

    6 June -- nothing

    7 June --3.2 miles, GPP / dryland routine

    8 June -- 40 min jog (hard)

    9 June -- 40 min light jog; GPP / dryland; 2 miles outside (too hot for more) in the afternoon
     
    #170
  11. Wikinger Orange Belt

    Wikinger
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    10 June -- crazy schedule / crazy day! about 40 min BW circuit

    11 June -- 3 miles jog, LISS; Dryland routine + 2.5 hours sweating it out with puppy outside, with a stop at the beach so she could swim!!

    *an anticipated normalized schedule this upcoming week should allow for more water workouts
     
    #171
  12. Wikinger Orange Belt

    Wikinger
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    12 June -- nothing. hopes for normal schedule up in smoke this week

    13 June -- shorter GPP / dryland. Good LISS -- liking the HR recovery during warmdown
     
    #172
  13. Wikinger Orange Belt

    Wikinger
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    (missed 17 June; done good dryland since then -- did doubles on the 18th and 19th)

    22 June -- 4.1 miles // hard
     
    #173
  14. Wikinger Orange Belt

    Wikinger
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    only once in the water since 22 June - treadmilling / running, dryland stuff. missed two days in this stretch.
    doing doubles for the next few days.
     
    #174
  15. Wikinger Orange Belt

    Wikinger
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    a little bump in the road -- better now, ramping up again
    Some road running mixed with dryland activities

    Targeting return to water on Aug 8

    Friday:
    10 min mile pace (approx), 4 miles
     
    #175

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