Splish Splash - back in the water

28 Oct / Friday
shoulder mobility, pushups, band work, 30 min moderate-to-brisk walk
 
29 Oct / Sat
Swim SCM
200 warm up
200 off the blocks (didn't get time)
200 warm down
50 off the blocks (fly -- 32.5)
200 warm down
100 off the blocks (100 IM -- 1:20.1)
200 warm down
100 off the blocks (100 breast 1:31.0 lolz)
50 warm down

1300m in a time-trial fashion
  • first time in water in two weeks
  • difference in exercise-for-health and for sport
  • this is now every race but one where I lose one leg to calf and foot cramps (only race was at TX games, 100 fly)
  • while the times weren't all that great, they are good baseline for the season
  • recovery was the problem, as the silly 100 breast shows - given frequency of swims, not a surprise
 
Travel for work has increased the past few weeks - really good stuff, but demands take their toll

Maintaining a pushups, band work with between 2-3 miles on weekend days. After Thanksgiving, things should settle down again

Noticable weight gain. c'est la vie.

Only day missed was Monday 7 Nov, due to an absurdely early flight to Cincy
 
Did find a good balance between doing what I can, making sure work is going great, and not running into the ground. Nice! Very happy about that: managing a temporary situation well for what I need to do :)
 
Back from vacation. Did a few workouts, including a 1200m open water swim. good times.
 
28 Nov
off to business trip
36 min treadmill hills
3x5 rack pullups, db C&P
 
29 Nov
Hotel gym elliptical; 36 min
HR: 140-160
 
30 Nov
Hotel gym treadmill; 36 min
Lv 15 incline
walk / jog / run pattern 4:2:1 ratio based off of 30 second intervals
 
1 Dec
36 min treadmill
walk / jog / run pattern

Rack pullups 3x5
 
2 Dec
Shorter hill sprint
Longer LISS in afternoon
 
4 Dec
Puppy walk in the snow! 2.5 hours
Sisi loves the snow! Her second winter
 
5 Dec
36 min treadmill
3x5 +1 rack pullups

* morning workout - series of 10 seconds work, 50 seconds at typical LISS pace
 
Tues 6 Dec -- swim
(400m) 4x100 S / K / P / S :10 sec rest
(150m) 6x25 O: head lead kicking; E: exaggerated trunk rotation swim
(600m) 12x50
1-6: underwater kick for distance then build swim (1:10)
7-12: IM 85% down; easy free back​
(1200m) 3 rounds
2x75 (1:30) stretched out
1x100 (1:40) build so last meters are at fast 200 pace
1x150 (2:30) at fast 200 pace​
(200m) 200 warm down

2550 meters
 
Wed 7 Dec
Dryland
10x100 Row 40 sec (broken 1000: 3:32)

2 rounds, 5 rounds per station (two times through or AMRAP)
Station 1​
20 Power Wall Balls (20lb medicine ball) -- "set shot" / slight hip drive to get it moving; not a full squat
10 Wall Ball shots to 10' target (20 lb medicine ball) -- with full squat
100 Jump ropes

Station 2​
20 KB Goblet Step-Up (25 lb kb to 16"box)
10/arm KB Swings
20 Sit-Ups with abmat

Station 3 (with partner)​
20 MB Chest Passes (20/14)
10/side MB Rotational Tosses
20 Lunges
 
Thu 8 Dec
Swim practice
200 swim
100 kick
2 rounds (pulling):
150 (2:30)
100 (1:40)
50 ( :50)

4x100 IM (substuted free) 1:50
6x50 kick 1:15

4 rounds (50 warm down at halfway point)
4x25 :40
1x50 :1:15 (sprint)
1x25 :45 (easy)
1x25 from blocks

150 warm down

2500m
 
Fri 9 Dec
45 min LISS
(starting feeling really lousy towards end of day)
 
Sat 10 Dec, Sun 11 Dec
mobility, 2 hr puppy walks
feeling just "fair"

Mon 12 Dec -- off -- really lousy (12.5 hrs sleep helped)
 
Tues 13 Dec
Swim
300 swim
4x50 drill / swim 1:15
3x50 kick 1:20
2x200 pull 3:20
8x50 (Dec 1-3, 4 hard; 5-7, 8 hard)
3x150 (2:30)
1x100 (1:45)
2x150 (2:35)
1x100 (1:40)
1x150 (2:40)
1x100

50 w/d
2700m

not hard send offs / kept RPE at level to avoid cramping, shoulder / redevelop feel for water and necessary muscle endurance that I lost in late Oct through Thanksgiving!
 
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