Splish Splash - back in the water

[Wikinger]

3 Aug (WoD)
100 air squats, lunges
50 pushups
DB work + swim bands

4 Aug
5 mile run

5 Aug (pool closed)
48 min treadmill hills (24, 8, 16 min sets)
cable pulls
+ afternoon 20 min hard airdyne

 

[Wikinger]

6th Aug -- SCM
4200
800s-600p-300s-200p-200k
2x600
200k
2x300
75-25k

• was a total grind
• traps very tired
• main set -- 600 and 300 felt FANTASTIC, really really max effort
• was at 3500m at the 60 min mark -- most efficient workout in a while!
• TWO WEEKS OUT FROM COMPETITION!!!!!!!

 

[Wikinger]

Wed 7th
SCY
1000-600-400-300-200 -- ladder
2500 yards
6:54 for the 500 during the 600

 

[Wikinger]

8. Aug
600-400-200
500 hard (from wall) 6:32
200 ez / with fins (3:30 send off til hard 200)
200 hard (from wall (2:31))
100 w/d
2200 yards

• felt great
• converted time to LC is fastest of season, thus far
• very happy with recovery & the 200

 

[Wikinger]

9. Aug, SCM
1000s-600p warm up
2x: 400,300,200,100 ("as best you can")
200k
3800m
+ dryland (horizontal, vertical pulling)

• very little in the tank
• Very very fatigued --> got tired very quickly
• Needed to grind a bit, perfect workout for it
• Last Friday swim before leaving!
  
• Wrench: back-up SCY pool is closed for two weeks, starting today, globo SCM pool is closed after Tues for 2 weeks -- missing a Wed and Thu practice time for next week... hmmmmmm......

Afternoon
swim bands
airdyne bike (20 min)

 

[Wikinger]

10 Aug
4 miles + pushups

 

[Wikinger]

11 Aug
20 min airdyne (PR distance)
straight into 4 min row
straight into 15 min ski erg

• only 986m on the row -- surprised -- expected comfortable 510-525m in that time
• but really really good airdyne
• nice ski erg

 

[Wikinger]

12 Aug
SCM
800-600-400-200
2x600 (good, paddles)
200k
2x300 (swim, good; p/p)
75-50-25 k
75-50-25 (fly, fly, breast)

• tried taking the first 600 out pretty hard and suffer through (it worked!)
• second 600, very little left (pull, paddles)
• the first 300 was a lovely extension of the misery (second was pull / paddles)
• breaststroke kick was functioning very well today, but stroke timing didn't feel right
• fly, on the other hand, was grooving! good rhythm and timing, good muscle endurance
• One more globo swim and some LC on Wed, Thu!!

 

[Wikinger]

13. August
SCM -- 3800m
800-600-400-200
3x600: (600, 1x300, 4x150, 4x75)

• Really dead today
• last globo workout!

 

[Wikinger]

14 Aug
LCM (2800)
300s
10x50 k
5x400

1,3,5: pull
2: 4x100* (1,2: 1:25, missed 3rd, 4th in slower lane)
4: 8x50 (1:10 -- o: hard, e: ez)​

• First LCM practice since Jan 1990!!!
• felt fantastic
• fun and glad to get some more LC before next week
• the fly next week is STACKED. should be an amazing experience!!! psyched!

 

[Wikinger]

15 Aug
LCM -- 1400
600s
200p
8x50 (kick / drill) 1:10
4x100 drill / swim (by 25) 2:00

• really fun!
• like the 600 warm up (needs some sculling too -- will do that on Monday)
• LISS Fri, Sat, Sun with pushups and swim bands
• ready to go!

 

[Wikinger]

Recap
Fri -- 32 min LISS -- felt really good, jet lag and all
Sat -- lower intensity, 60 min walk
Sun -- warm up -- SCM, about 600-800 m
Mon -- warm up -- LCM about 800 m
Tue -- day 1: went fantastically!!! yay! (moderate cramping in R calf for butterfly, but still a PR by 0.9 sec!!!!!!!)
Wed -- day 2: had a "bad transplant day" for the first half, but swam very well. perked up for second half!
Thu -- 16,000 steps, including Hadrian's wall in the rain
Fri -- 12,000 steps around Newcastle
Sat -- 15,000 steps around Amsterdam
Sun -- nothing - trip home

• some really fast competition and great swims
• some of the 30 year olds put in outstanding swims!
• 200+ relay kicked ass
• the training worked (at least for free)
• next is prep for "The Season of 200 Fly"

 

[Wikinger]

Mon 26
Dryland

• horizontal, vertical pulling
• dips, pushups
• leg extension, hammie curls
• walking lunges
• front squats

28 min hills (steady speed on hills and flats)

 

[Wikinger]

27 Aug
Dryland, 28 min hills

 

[Wikinger]

28 Aug
Dryland
treadmill hills (lv 9, 28 min, with a couple of higher hills along the way)

 

[Wikinger]

29 Aug
dryland, 20 min walking hills

• rack pullups are a good addition as is the situp board / high angle
• a front squat finisher set is also really fun
• unsure of how long I'll take a break from the water -- for now, work is keeping me out, anyways

 

[Wikinger]

30 Aug
"out of gas"
bands / pulling sets
walking lunges / front squat finisher

ran over the curb while driving home. just not a sharp day...

 

[Wikinger]

31 Aug -- nix. Team Illinois kickoff meeting!

1 Sept
(80 years ago...)

Day 1 workout 1
back squat bar 3x5
front squat bar 3x5
bb hip thrust 95x3x8
TBDL 135x3x5

WoD (3 rounds)
walking lunge x100 feet
knees-to-elbow x10
KB swing 35x10
back extensions x10

Some crazy work coming up again, going to be doing the best I can!

 

[Wikinger]

Statement of Goals 2019-2020 season + 2020 Meadowlands TGA

1) 200 fly / make nationals cut (the bloody cut (Nationals qualifying time, NQT) is faster than previous age group!) (2:31.24)
2) 100 fly / make nationals cut, keep pursuing :59.99 (1:04.58)
3) 50 breast / sub 32
4) 50 fly / sub 26
5) 200 IM (2:22.02 is NQT, so let's give that a go) -- will swim at the TGA

 

[Wikinger]

2. Sept
WoD, "are you ready for some 200s?"
3 min airdyne, hard
30 db thrusters (20lb dbs)
3 min airdyne
30 db thrusters
3 min airdyne
30 kb swings (55 lb KB)
3 min airdyne
30 kb swings
3 min airdyne