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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    Sun 9 Sept
    30 min
    15 min bike
    15 min ski erg
     
  2. Wikinger

    Wikinger Blue Belt

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    10 Sept
    Morning Dryland
    Band work
    pushup / air squat / pullup / dip / heavy band ladder 10-1

    Noon
    grease the groove pullups, dips

    Eve weights / dryland
    100s squats (100 reps w/ bar)
    4x25 thrusters (25lbs)
    3x10 back extensions
    100 kcal ski erg

    *slept more than 12 hours and slept through swim practice
    *most sleep in quite a while (at least 1.5 years)
    *good sessions going on today
    *the squats were really fun - not the usual 10x10 (30 sec rest), but in "bulk sets"
     
  3. Wikinger

    Wikinger Blue Belt

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    11 Sept
    dryland +
    good air squats (a little sore from Monday!)
    pullups, dips sets were great!

    12 Sept
    morning dryland, bandwork
     
  4. Wikinger

    Wikinger Blue Belt

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    Sept 13, 14:
    Dryland and grease-the-groove pullups sets
    Bandwork
     
  5. Wikinger

    Wikinger Blue Belt

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    Sept 15
    Bandwork, BW routine
    mobility
    3.5 miles run (with dog!! yay!)

    Sept 16
    Bandwork
    4 miles with dog!!

    Sept 17-21
    Hotel room workouts, strapwork
     
  6. Wikinger

    Wikinger Blue Belt

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    22 Sept
    weights
    squat 75x6x6
    front squat 45x3x12
    BOR / sweep 65x8x8 + 7lb band

    back extensions 15x3x8
    overhead lunges 15x3x8 (per leg)
    3-wat band pulls + plate raise (15) 14-12-10-8-6-4-2

    WoD
    AMRAP (8)
    10 kcal ski erg
    2 pullups
    3 dips
    (6 rounds total)

    consistently inconsistent of late but doing something every day
    really busy stretch at work
     
  7. Wikinger

    Wikinger Blue Belt

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    23 Sept
    kb deadlifts (88lb KBs) 6x6
    SOHP 55x8x8, 30 sec rest
    Hip Thrust 95x6x8
    MB situps 4x10 (25 lb ball)

    WoD
    AMRAP (8)
    10 kcal ski erg
    4 saluki burpees
    4 plate lunges / leg (15 lbs)
    2 pullups

    15 min airdyne bike
     
  8. Wikinger

    Wikinger Blue Belt

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    Sept 24 - Oct 8

    bandwork, shoulder mobility, BW sets every day
    work schedule has changed things around a bit, too (less time for morning dryland, but evenings opened up for weights)
     
  9. Wikinger

    Wikinger Blue Belt

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    9 Oct
    Morning swim
    1000m
    300 w/u
    4x75 s (10 sec rest)
    6x50 kick / drill (20 sec rest)
    4x25 fly (AWESOME! great timing of stroke) (15 sec rest)

    20 min treadmill
    stretching, mobility

    Eve weights (series B)
    deadlift (sumo) 105x3x5
    SOHP 55x8x8
    Curtis P 55x3x5
    Core set 5x(weighted carry (70 lb dbs (20 feet forwards, backwards)) + 5 abmat crunches)
     
  10. Wikinger

    Wikinger Blue Belt

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    10 Oct
    Morning SCM
    1800 m
    200 s / 200 p
    4x125 pull, paddles
    3x(4x75) k (fins); pull; fly-free (with fins)

    20 + 2 min treadmill
    stretching, mobility

    Eve weights (Serie A)
    squat 85x8x8
    hip thrusts 85x3x12
    BOR (sweep) 55x3x12
    Core set 5x(10 hypers, 10 abmat crunches, 2 pullups, 2 knee raises)
     
  11. Wikinger

    Wikinger Blue Belt

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    11 Oct
    bands, bodyweight, mobility
    * good pullup set
    really happy with the heavy bands
     
  12. Wikinger

    Wikinger Blue Belt

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    12 oct (B series)
    Sumo DL 105x5x5 (feeling better with form and timing)
    FS 70x3x8
    SOHP 55x8x8
    Lateral weighted carries 3x (60lb dbs for 15 feet)
    Core set
    bands (face pulls, pull aparts)
    stretching
     
  13. Wikinger

    Wikinger Blue Belt

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    13 Oct (A Series)
    squat 95x6x6
    hip thrusts 95x3x10
    sweep BOR 60x5x10, purple band
    Core set
    Bands
    Stretching

    Ski erg
    4x2 min (1 min rest), working on pacing (thinking 200 fly this year)
     
  14. Wikinger

    Wikinger Blue Belt

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    14 Oct (B series)
    Sumo DL 155x5x5 (felt more confident with the movement; a couple were awesome!)
    FS 75x8x3
    SOHP 55x8x8
    Lateral carries (60lb / 16 ft)
    Core set
    Bands
    Stretching

    • still uncomfortable with form, but today had some "great moments"
    • FS feels better with a slightly narrower stance
    • a couple of the sumos really felt like the weight floated up there (a couple of bad lifts, so keeping it light for now)
     
  15. Wikinger

    Wikinger Blue Belt

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    15 Oct
    SCM
    200s / 100 p
    4x125 p (15 sec rest)
    4x75 IM
    2 rounds 2x150 pull, paddles + 1x150 k (fins)

    2.5 miles treadmill
     
  16. Wikinger

    Wikinger Blue Belt

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    Start of 2018-2019 season

    Starting thoughts
    • Learned (confirmed) frequency is the most important attribute of a training block
    • TX Games showed good results from consistency
    • TX Games also showed a muddle, with the 500 training and the sprint training sub-optimally integrated
    • Focus on fly
    Ideas for season
    • Top 50 in 50, 100 fly
    • Try a couple of 200 fly races (see how close to 2:30)
    • Evanston, Swedish Fish, States, Nationals
    Ideas for training
    • "Modern" underwaters
    • Breathing drills
    • Kicking strength
     
  17. Wikinger

    Wikinger Blue Belt

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    16 Oct
    SCM
    300 s / 250 p
    3 rounds
    3x75 (rd1: IM, (2)fly-free-fly; rd2: fly-free-fly; rd 3 = rd 1)
    1x100 3 breaths max
    1x25 ez​
    8x25 k (4 position fly)
    1x50 ez
    2x25 fly / stretching it out
    2000 m

    2.5 miles treadmill + stretching

    Evening (Series B)
    DL 135x5x5
    FS 95x8x3
    SOHP 55x8x8
    Core Set
    Bands + Stretching
     
  18. Wikinger

    Wikinger Blue Belt

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    17 Oct
    Series A
    squat
    bar x 30
    120x6x6
    125x5x3
    135x3x2
    Hip Thrusts
    115x3x8
    BOR (sweep)
    65x3x10 + purple
    65x1x6

    truncated due to time
     
  19. Wikinger

    Wikinger Blue Belt

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    18 Oct: Series B
    Rack pulls
    135 x 3 x 5
    165 x 1 x 5
    185 x 2 x 5
    Sumo DL
    185 x 3 x 5
    195 x 3 x 3
    FS
    95 x 3 x 5
    105 x 3 x 5
    115 x 3 x 5
    125 x 3 x 3
    SOHP
    75 x 3 x 8
    85 x 4 x 6
    95 x 3 x 4
     
    Last edited: Oct 19, 2018
  20. Wikinger

    Wikinger Blue Belt

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    19 Oct: Friday Fun
    A) Pick 'em Up: 21-15-9
    Thrusters (bar)
    sand bag over-the-shoulders (50lbs)
    10 lunges / leg in between sets​
    B) Getting to the Core of the Matter (5 rounds)
    8 hypers
    8 abmat crunches
    8 pushups
    1 pullup
    5 knee ups​
    C) Burn it out (5 rounds)
    20 ski erg calories
    10 15-lb plate raises
    10 3-position band pulls
    (1 min rest)​
     

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