Splish Splash - back in the water

Sick 11 Jan - 19 Jan
but no hospitalization! yay!

20 Jan "back into it, albeit slowly"
48 min treadmill
puppywalk w/ weighted vest
bands and other dryland
  • signed up for the word transplant games (despite hating nationalism and sports+nationalism)
  • it's LCM (last LCM swimming, January 1990 (!)
  • 400 fr and 50 fly for sure; maybe 200 fr or 200 IM
  • Games are in August
  • Makes up for not doing nationals this year
 
21 Jan
36 min treadmill -- variety of hills, sprints, jogs, walks, etc
dryland, etc (some good bandwork)
 
22 Jan
Morning dryland (swim bands, pushups, situps, lunges, shoulder prehab / long timeline work)
Afternoon 36 min treadmill (mixing up incline, speed, etc)
 
23 Jan
Morning dryland
swim bands
pushups / lunges / situps progressions
shoulder sets
hip mobility drills
*left on afternoon for buz trip*
 
24 Jan
Hotel room exercises
20 min ladder run (2.42 miles)
** great run **

don't think I could have kept the pace for 2.42 from the outset
laddered up and did short bursts / sprints to get up there
final mile was 7:40, tho
(and got early flight home!! yay!)
 
25 Jan
Morning: dryland routine
Note: swim bands feeling better (not being in the water will have a huge bill come february!)

Eve treadmill
36 min, varried incline and speeds
(feel out of shape and pretty crappy on the treadmill)
 
26, 27 Jan
treadmill (36 min protocol)
Bandwork
shoulder mobility, etc -- shoulders feeling pretty good!
Pool is closed til Feb 5
 
28 Jan
morning treadmill (48 min)
varried hills, speed
felt awful -- felt disproportionately hard this morning
ugh

Afternoon dryland and bandwork
(on the other hand, this felt great!)

travel bloat gone, weight around 195 -- upper end of "good range"!
 
30/31/1 feb
that damned cold blast, -22 (F) and wind chill of -48 (F)
bloodwork / labs

indoor work (dryland, bandwork, BW routine)
great work mixing up the morning and afternoon work!
 
2 Feb
Organized team dryland
pushups, lunges, etc warmup
Front squats (100 reps, bar, 10x10)
Lunges (100 reps: 32 BW; 32 w/ 25 lbs; 36 w/ 45 lbs)
Sweeping rows (5x10 bar + 10 lb band)

5 rounds
3 min ski erg
1 min assault runner
2 min rest

Afternoon
swimband work
 
4 Feb
morning treadmill
42 min hills:
16 min jog (lv 7)
8 min intervals (2 min on; 2 min rest (treadmill on pause))
8 min power walk (varried speed; constantly moving)
10 min easier walk / cool down

Evening organized dryland
back squat 100 reps (bar; 10x10)
SOHP, wider grip (10x10)
back extensions (100)
 
5 Feb
morning treadmill 44 min/ hills
18 min jog (lv 7)
8 min walk
8 min intervals
10 min cool down / easier

no evening; work thing came up
 
6-9 Feb
just treadmill and bandwork
crazy work schedule
 
10-Feb
SCM
300 p
8x125 p (1-4 pull; 5-8 paddles)
12x25 k (4 20-sec wall kicks)
4 Thompson 200s (15 sec)
4x25 k
2500m

Dryland
4x25 face pulls
4x25 hammie curls
4x25 leg extensions

24 min hills
8 min jog (2 min rest
10 min hills (lv 8) (broken 2 min on 2 min rest)
6 min lv 20 walk​
 
17 Feb
(have been treadmilling and doing dryland due to work schedule)
36 min treadmill (continuous jog, worked pacing) + 12 min highest hill walk (2:30 work, 0:30 rest)

On this day in 2011, someone got up, maybe said good bye to his family "see you this evening", and never came home. He died in a tragic accident. He also checked "yes" on his driver's license to be an organ donor. Because of him, I'm alive today. Today is a day for him and his memory. THANK YOU!
 
18-21 Feb
treadmill + dryland each day
gap between RPE and distance run (greater variance than expected / usual)
focus on the strong effort, instead :)
 
22 Feb
SCM
2000m + 20 min hills (really hard, natch)

afternoon dryland (the current block is circuit training)
 
25 Feb
SCM
2200m
+ 18 min treadmill (random hills)

Afternoon dryland
KBs, back work

Notes
pratice felt really good this morning
Treadmill, not so much :)
busy day with some significant annoyances
 
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