Splish Splash - back in the water

17 May
Wednesday
"Sweat"
45 min various tempos on treadmill, elliptical
definitely feeling the pace of life this week - inordinately tired yesterday and today
bandwork / shoulder stuff
 
18 May, Thursday
"Yards"
200s /200 p/ 100 k
4x75 k/d/s 1:45
2x100 1:40 (focus on minimizing strokes per 25)

4x75 p 1:10
2x100 :20 sec rest (5 dolphin kicks off the wall, three breaths)
4x50 k :15 sec rest (with a board)

4x100 1:30 -- work set -- 1:14; 1:17; 1:20; 1:22 (RPE (10 pt scale) 6;8;8;9)

3x: {75p (1:30) + 25 hard + 25 easy + 75 pull (1:30)}

2700
 
29 May
"Murph"
59:51
didn't parse it out properly, but had a blast, nonetheless.

strict pullups also take longer --- but call it what you will. I'm not into kipping...
 
30 May Tuesday
Morning -- 5k jog + bandwork

Evening, "Meters"

3x150 (s, p, d) 10 sec
2x100 (1:40 / stretch it out) -- felt surprisingly easy to hold 1:25s
3x50 (1:10; going down: 1/2 underwater, 1/2 hard kick; easy coming back, control breathing)

12x75 1:30 (build to final 3 with good effort) (1:02; 1:00; 0:57)

2 rounds
1x200 (build, moderate) 3:30 (take first 200's time -- did it in 2:54)
3x100 (paced, f/e/f) 1:40 (take time of #4,6) (1:22, 1:20)

100 w/d

2800m
 
31 May Wednesday
"Dryland"
5k jog + 0.25 mi cool down

dryland, shoulder / lats prehab
 
1 June // Thu

5k jog
Dryland
Catch n pull drills
bandwork
 
3 June / Sat

2.5 mile puppy jog (and dog beach playing)

"Yards"
300 s / 100 k / 200 p

4x150 (2:15) p/s/p/s
6x50 k (15 sec rest)

3x [2x75 (1:15) & 2x50 (0:45) & 2x25 (0:30)]
(work the 50s; keep the 75s at about 60 seconds)
100 w/d
2500
 
4 June -- 3 miles, band work

5 June -- 30 min lighter jog; band work, brief dryland

6 June -- nothing

7 June --3.2 miles, GPP / dryland routine

8 June -- 40 min jog (hard)

9 June -- 40 min light jog; GPP / dryland; 2 miles outside (too hot for more) in the afternoon
 
10 June -- crazy schedule / crazy day! about 40 min BW circuit

11 June -- 3 miles jog, LISS; Dryland routine + 2.5 hours sweating it out with puppy outside, with a stop at the beach so she could swim!!

*an anticipated normalized schedule this upcoming week should allow for more water workouts
 
12 June -- nothing. hopes for normal schedule up in smoke this week

13 June -- shorter GPP / dryland. Good LISS -- liking the HR recovery during warmdown
 
(missed 17 June; done good dryland since then -- did doubles on the 18th and 19th)

22 June -- 4.1 miles // hard
 
only once in the water since 22 June - treadmilling / running, dryland stuff. missed two days in this stretch.
doing doubles for the next few days.
 
a little bump in the road -- better now, ramping up again
Some road running mixed with dryland activities

Targeting return to water on Aug 8

Friday:
10 min mile pace (approx), 4 miles
 
Late july / early august: move and new, large freelance gig. pretty awesome.

Hit the road most days, and did dryland on the off days

good stuff!
 
14 Sept
SCM
500 w/u (200 s, p; 100k)
4x50 (fly down, free back) 1:00
1x100 lead off with fly, free rest (2:00)
4x50 hold pace (1:00)
1x100 (2:00)
4x50 (1:00)

3x100 (2:00)
4x25 (0:35)

main set (4 rounds)
100 (1:40)
broken 100: 50 (0:50); 2x25 (5 sec)
50 ez

stroke felt good. 1:40 was a "short" sendoff today
okay swims with longer sendoffs
shoulders were okay with the fly and stroke felt pretty good
 
17 Sept (felt lousy)

18 Sept -- GPP
 
Last edited:
19 Sept SCM

300 s

300 p (4:45)
2x150s (2:45)
3x100 s (1:55)
4x75 s (1:30)

3x[200, 100, 4x25)
Rd 1: 3:50, 1:50, :30
Rd 2: 3:30, 1:50, :30
Rd 3: 3:40, 1:40, :30

2700m
 
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