Splish Splash - back in the water

3 Sept
"Dryland at Globo"
horizontal pulling + pushups
vertical pulling + dips
leg extensions, hammie curls
walking lunges
ab board
16 min (lv 15) 5.6 for 30 sec, 3.4 for 30 sec
27 FS finisher -a little wider stance, 20 lbs
  • really really bad mood today for no predictable or explicable reason
  • maybe cuz I really hate the globo gym
  • maybe just cuz it's "one of those days"
  • looking forward to a good week, however
 
4 Sept
light band work
no energy today

5 Sept
bands and mobility
feel pretty lousy

6 Sept
30 min treadmill (HR avg 133)

7 Sept
24 min treadmill (HR avg 134)
 
8 Sept
back squat bar 3x5
front squat bar 3x5
bb hip thrust 3x8
TBDL 3x5
Sots press 3x10
back extensions 3x10

WoD 4 rounds
3 min airdyne
25 kb swings (55 lbs)
50 wide band pulls
 
9. Sept
Morning dryland
added blackburns today
(no time for treadmill today)
pool is open, but won't be back in the water for at least another week
 
10. Sept -- crazy work day (full of assholes, natch)
Swim bands + 3 rounds blackburns

11. Sept
morning dryland @ globo.
  • really good pulling + pushups (accumulated 91)
  • walking lunge lap is also feeling better
  • front squat finisher (25@40) today
  • good effort despite low energy and higher stress
  • dumb day yesterday. hoping for improved one today
 
12-20 Sept
Unexpectedly crazy at work, but "moved the chains" each day
  • pulling, pushups, dips, pullups, ab-board situps, blackburns
  • front squats, leg extensions, hammie curls, glute bridges, walking lunges
  • swim bands, other bandwork
Besides the craziness, the car is starting to show its age (power steering, then they messed up the coolant). And a bunch of jagoffs at work. not the most fun of Septembers
 
21 Sept -- 20 min LISS, upper body mobility
  • feeling lousy / "bad transplant day"
22 Sept -- 3 miles jog
  • EZ pace with dog (who loved it)
  • mentally not quite there today, better than yesterday, but still "bad transplant day" with poor cognition and proprioception
  • still, was about 30 min
  • not sore after
 
23 Sept
Morning Globo (team dryland)
pulling sets: 3s-2s-1s pullups + 15s-10s-5s pushups with 3(3x10) horizontal pulls (face, 45 degree down, horizontal)
dips 4s-3s-2s:3x5 narrow-grip pull down, 3x10 palms in pull down (wide), 3x10 behind the neck
hammie curls, leg extensions 3x5 each
one lap walking lunge
ab board situp + double-leg mountain climbers (accumulate 30 + 5x)
blackburn Ws (10x10 sec)
front squat finisher (50lbs x 25 reps)

Evening (GPP)
Front squat 3x5
Back squat 3x8
hip thrust 3x8
BOR 3x10
TBDL 3x5
15 min airdyne bike

  • just trying to move today
  • get used to the double - going easy, establishing the morning + evening pattern for now
  • cognition is a little better today: brain fog is gone! but still a little slow; Tacro tremors less strong
 
24-27 Sept
24-- nothing -- felt like crap
25 -- morning dryland
26 -- morning dryland
27 -- morning dryland
28 -- 2.1 miles (with dog // 9:15 pace)
29 -- 20 min walk with dog; 17.5 min stairs; band pulls
 
30 Sept
Morning SCY
400 s (s75, scull 25) / 400p / 300 s, sc / 200p / 200k
4x75 IM 2:00
4 Rounds, IMO (2 min rest between rounds)
1x75 (hard) (pull fly) (2 min rest)
1x50 sprint (1 min rest)
1x25 all out
2400 yards​

Eve dryland (swim GPP)
Warm up and mobility
Front Squats 75x3x5 + mobility sets
Back squats 75x3x8 + mobility sets​
Main set
Hip thrusts 115x3x8
TBDL 165x3x5
back extensions 3x10
calf / jump / "start drills" (x5)​
 
October has been one helluva month.
a great work project that's been really interesting (and very time consuming)
small-company workplace politics (redolent of academic politics with equally thin skin)
and a new job that starts in Dec
only thing left: finish up the report for the great work project. and then it's adieu to them
Total weight gain since TX games, 18 lbs. oops. starting to reverse that....
 
Had the annoying URI that was going around. Really knocked me for a loop. But otherwise, apart from this past week, I've been pretty good about diet and about morning routine.
Weight loss is happening, back down to 92kg or so (down from 94 and change -- 208ish to 202ish) from last posting!
 
11 Nov
Morning dryland
pushups + pullups +cable pulls superset 3x(3x10)
pull downs + dips (3x(3x10))
hammie curls + leg extensions
lunge lap + bear crawl lap
back extensions + burpees
front squats + hip thrusts
stretching
(takes about an hour)

Noon SCY
2x400p (with drill)
3x300 (pull, paddles)
3x200 (kick, drill/ stroke, IM)
2000 yds
  • really tired after morning routine
  • cramping and really tired legs
  • felt otherwise really good -- need to get that "swimming flexibility" back
  • interesting aside: 1-2 fewer strokes per length (free) than last time in this pool (July)!
  • Good day!
 
12 Nov
pretty dead from yesterday
good day at work, productive
20 min recovery walk
 
13 Nov, SCY
600-400-300-200 (k) warm up
4x125 (2:00 -- held 1:38-1:39)
4x75 k, IMO (2:00 -- deliberately long sendoff)
8x25 IMO (0:30)
200 w/d
2700 yards
  • the 125s were really interesting: effort increased with each. same time. but no "panic" swims or feeling that i'd fall off pace
  • kicking was just to keep moving without cramping (success)
  • definitely feel like starting from zero, but still not a bad zero
  • more strokes per length today, interestingly enough
  • the final 25s: 16, 17 sec for the fly; 17, 19 (back); 19, 22 (breast); 17, 19 (free)
  • backstroke felt "not silly"! yay!
 
14-17 Nov -- dryland, treadmill, mobility (and busy work)
 
18. Nov
SCY
400-200-400
5x200 (4:00), br: 1:20 / 1:00, fins
1) IM
2) Fly
3) Thompson IM
4) Thompson fly
5) IM​
4x75 k / f: fly/fr (1:30)
4x50 br (1:00)
8x25 (free-free-fly) (0:30)
100 w/d (ez)
  • amazing, even with fins, the 200 fly felt not as bad as you'd think!
  • backstroke felt pretty good, too
  • worked the kicking sets really hard! awesome!
  • cut final sets (planned for 3500) due to being completely wiped out :)
 
20 Nov
SCY
400-300-200k
4x225 IM (5:00)
75-50-25k
4x200 fly (1,4 = swim; 2,3 = Thompson (1:20/1:00))
75-50-25
2900 yards
 
21 Nov -- bands (crazy / good work day. "AE training" when swim practice was happening)
 
22 Nov SCY
600-400-300-200k
4x200 (1:2: IM; 3,4: Fly)(4:00)
50/w/d
4x100 free (1:30)
4x50 Fly (swim, pull, k, SF) (1:15)
50/w/d
3000 yards
 
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