Splish Splash - back in the water

[Wikinger]

Dec 3

Morning treadmill (36 min hills: run 20 sec / walk 40 sec)

Gained a ton of weight over the fall. Final uber-busy week of the year! yay!

First swim meet of the season is end of Jan (8 wks out)

 

[Wikinger]

6 Dec
(Tue -- only some swim bands. Wed -- lats spazzing (mobility)
40 min treadmill hills
* really hard this morning (alarm actually had to wake me up)
* needed 4 short rest periods!
21 sec sprint, 39 sec walk

 

[Wikinger]

7 Dec
Morning treadmill
40 min hills, same sprint pattern, same need for rest. went farther however!

end of workout party: one mile run (9:06) went surprsingly well!

Need good endurance, since I may swim in the World Transplant Games this summer and would be put in the 400m free
(I may not do the games -- I hate nationalism, both from my own country and from others. and I think national anthems are stupid with sports)

 

[Wikinger]

Dec 8
60 min treadmill hills (20 sec on / 40 sec off)

 

[Wikinger]

10-Dec
SCM
200 p
4x125 pull, paddles
4x(4x100) k/p/sd/sf [ kick (fins), pull, swim/drill, swim fins]
2300m

Notes

• Not bad first practice in a while
• Right shoulder a little wonky
• really focused on timing of fly -- i like it
• about 15 lbs overweight, expected / known
• swimming is a helluva lot harder than the treadmill protocol

 

[Wikinger]

11 Dec
SCM
200s / 200 p
4x125 p/p, breathing drills (4,4,4,3,3; 4,4,3,3,3; 4,4,3,3,2; 4;3,3,2,2)
4x4(75) k,p,sd,sf
2100m

• took more rest than "usual" on the 75s: worked the kicking harder
• really good second kick with fly today, but something still seems a little off
• shoulder feels fine today (yay)
• good news is that 50 fly at the TX games qualifies me for nationals
• Next cuts / goal times (nat'l qualifying times)
  
  • 100 fly: 1:04.15
    
  • 200 fly: 2:31.55

 

[Wikinger]

14 Dec
SCM
400 warm up
4x125 p/p (work the glide)
4x100 k/p/sdr/sf
4x75 k/sf/p/sdr
4x50 k
4x25 hard

22 min treadmill hills

• did swimband & mobility on the 12th, 13th (poor sleep cuz work stress etc)
• not too bad today; like the emphasis on the kick (still really bad)

 

[Wikinger]

17 Dec
SCM -- 2000m
200s/200p
Ladder 200,175,…,50,25
6x50 k
4x50 sf
8x25 s

24 min treadmill hills (20 sec on / 40 sec recover)

 

[Wikinger]

18-Dec
SCM
200p
200/150/100/50p
4x(100,…,25)
1x100 k
8x25 (f / s)
(2000m)

+ 24 min hills / treadmill

 

[Wikinger]

19 Dec
32 min treadmill hills (15/45)
tough today. (gah. really bad shape)

 

[Wikinger]

22 Dec -- bandwork, pullups

23 Dec -- 60 min treadmill hills
24 Dec -- 60 min treadmill hills

a globo gym is where souls go to die. mein gott!

 

[Wikinger]

25 Dec -- 90 min puppy walk!

26 Dec -- 60 min treadmill hills (2 longer rest periods, total of about 5 min. longest distance to date, however)

 

[Wikinger]

27 dec
SCM
200s / 200 p
200,175,...,50,25 pull, paddles
6x50 kick, hard

28 min treadmill hills

leg extensions 10,9,...,2,1
(10-7: 45 lbs; 6-4: 40 lbs; 3-1: 35 lbs)

• Really dead today
• kicking set was really hard
• treadmill even harder (3 rest periods)
• leg extensions + hammies as finishers

 

[Wikinger]

28 Dec
SCM
200s/200p
4x125 p/p
2x(100,75,...,25) (kick, pull)

hammie curls + leg extensions

28 min treadmill hills (some rest sets to keep intensity)

• swim felt actually really good
• liking the hammie curls and leg extensions
• longer rest sets in the 28 minutes

 

[Wikinger]

31 Dec
SCM
200s/p
4x125 p/p
100 stretch it out
1000m

leg extensions + hammie curls
50 min treadmill hill intervals

 

[Wikinger]

2 Jan
SCM
300 s / 200 p
4x125 (breathing)
4 x Thompson 200s (1,2 = k; 3,4 = pull, stroke)
8x25 with good rhythm

hammie curls + leg extensions
20 min treadmill hills

• good pull work, fly felt an inkling better
• treadmilling was pretty good, too
• crazy next few weeks but not insane like last year

 

[Wikinger]

3 Jan
Dryland
(band pulls were really good today)

 

[Wikinger]

4 Jan
SCM
300s/200p
4x125 breathing drills (a little slower pace but 3 br / 25m)
3 rounds (100,2x50,4x25)

1) Free
2) Kick
3) fly (pull)​

1900m

leg extensions, hammie culs, pushups, lunges
20 min treadmill hills (went quite a bit harder. took 2.5 min rest after 12 min)

 

[Wikinger]

5 Jan:
Dryland - bandwork, pushups, lunges, etc

6 Jan
50 min treadmill hills

 

[Wikinger]

7-10 Jan
Drylany +/- treadmill
work demands make for inconsistent schedule this week

11 Jan
really bad uri ugh