Splish Splash - back in the water

Dec 7
Morning dryland -- increased swim band volume, decreased other activities today

SCM

300 s, 100k (warm up)
4x [100 (1:50) + 75 (1:20) + 25 (0:35)] -- stretch out, feel the water, build each round
8x75 (1:20) (pull)
Kicking set: [50 k + 100 k + 2x50 k]
Main Set
3x[100 (1:45) + 50 (hard)]

2500m

Notes
  • Was "frozen" at about 1:16 / 1:17 per 100m pace. Regardless of perceived effort
    • Exception was the hard 50s at the end (36-37 sec)
  • Kinda pleased with the speed :) although I still have the "two speed" swimming right now. Being able to pace will be a great marker of feel for the water
  • Felt good - definitely stronger in the water than in the past two seasons. Good health has also meant better feel for the water at this stage of the season. Next meet is at the end of Jan, also at ETHS
  • Fun double-workout day
 
8 Dec -- FRIDAY!!!!

abbreviated morning dryland -- slept extra 30 min due to an active, busy Vizsla overnight
happy about closer, 10 strict pull-ups
did the river walk this morning from west loop to Michigan ave. brisk, cool walk
 
Weekend -

puppy runs both days
band work (increased volume) and shoulder prehab stuff
 
12 Dec
Morning Dryland -- with a little extra band pulls going on
tried adding a variation on the standard band pull with a slightly different elbow angle. I like it!

Evening SCM
250 warm up
4x75 (1:25) -- easy, stretch it out. held ca 1:03 pace
9x50 descend (1-4 0:55 sec; 5-7 0:50 sc; 8-9 0:45 sec) -- held all at ca 37 or 38 seconds

3 rounds
25 (0:40 sec): 12.5 underwater, 12.5 sculling (shoulder stable to do this! woo hoo!)
100 build (1:45); held 1:27 pace
25 (0:40 sec): 12.5 underwater, 12.5 accelerate

Ladder to 200m
4x50 (1:00) -- consistent pacing (37 sec)
2x100 (1:45) build (held 1:27)
1x200 (3:30) -- keep good pacing (2:55 pace)
1x200(3:30) -- keep good pacing (2:50 pace)
2x100 (1:45) -- held 1:27
4x50 -- held 39 sec

50 warm down

2700m

felt good today. was in a "faster" lane than before. focused on consistent pacing and feel of the water (which was good, cuz I didn't have a higher gear today)
 
busy end of year: on the road and doing hotel room workouts.

Have kept it up every day. Pools reopen on Tuesday

good dryland (it's been so cold here that Sisi and I have taken to running the stairs together instead of going to the beach)

Tuesday starts the busiest January in years, if not ever! Some good busy, some bad. Next meet is at the end of the month

"High hips" for the 50 fly
time improvement is goal for 100 fly​
 
New Year's Double
2 Jan
Morning drylands (good band work -- definitely felt well rested and ready to go!)

Eve SCM
400s
100k
100p

1x200 by 50: kick / swim (30 sec rest)
2x100 by 25 k / s (2:00)
4x50 by 25 k / s (1:00)

1x200 pull (3:30)
2x100 pull (1:45)
4x50 swim, increase intensity (1:00) (times: 40, 38, 37, 37)

8x25 o: race pace; e: EZ return (0:35)
1x200 swim, descend (race pace final 12.5)
2x100 swim, hold pace (2:00)
4x50 race pace (1:05) (times: 39, 37, 40, 38)

100 w/d

2700m

Notes
1:14-1:20 pace for the 25s / 50s
1:22-1:26 pace for the 100s / 200s
Didn't set the world on fire; good work nonetheless
 
Busy travel schedule means lots of time in airplanes and crappy rental cars.

Hotel room dryland has helped me focus on some other supplemental movements. so Yay. but felt the CV deficiency with today's workout

50x100 (1:30)
  • started cramping at 25
  • had to rest at 30
  • ended up doing all 50 at 1:30, but had to intersperse the final 20 with 60s rest periodically
  • Not bad tho. not bad at all
  • First 20 were under 1:15 (about 1:12 or 1:13 average pace)
  • Final average pace was under 1:20, but that is generous, given that I needed to break the cramps / rest periodically
 
Jan 14-21: hotel room exercises. Craziest January stretch in years! (the delays in Q4 finally converged!)

Jan 22-Jan 31: out with flu. resuming when Tamiflu course completes
 
1 Feb

15 min of stairs with small air squat set at top, bottom

that's all there was today
 
2 Feb
18 min stairs (better control, better pace), small air squat set + 2
light dryland routine, but complete in all the movements

plan is a good week of "recovery dryland", as we're calling it, and then back in the water
 
3 Feb - 15 Feb
continuing "recovery dryland" and increasing intensity and volume
staying out of the water until follow up MD appointment on the 28th
 
5 March
continuing dryland and weather-permitting jogs (strange to think about in late feb!)
swim practice again tomorrow!
 
11 March
Building up morning dryland again. Added weight vest again on Fri 09 Mar
Weekend weights are also reset and going okay
Looking forward to progressing in the water some more!
 
11 Mar through 24 Mar (inconsistent logging. consistent exercise since 1 feb)

stairs + (at top and bottom) squats, lunges with weight vest (50 lb)
swim band + pushups + pullups + dips

weights and running on weekends. Sis loves it and is patient with the pace

Work and travel realigned for practice on 22 Mar
good workout on Tues (1500m / 30 min + lots of drill and technique + breathing stuff)

Master's State Meet in April
Nationals in May (nice to have qualified back in December)
 
Thursday 22 Mar

morning dryland -- swim bands, pushups, situps, pullups, dips, db work
(good walk along river from train station to work)

Eve: 2000m (sprint work, some off the blocks)
 
Fri -- dryland w/ higher volume swim bands

Sat
Morning: dryland w/ extra shoulder work
Afternoon: sprint work (ca 45 min)
2000 yds
450 warm up
3 rounds
4x25 breakout drills -- fly felt good. worked on hip position and pull-for-power
1x50 easy​
3 rounds
3x50 (two turns)
50 ez​

4x125 (2:00 / but penalty if slower than 1:30 barely made the final two)

 
Sun 25 March
Dryland + weights

Squat warm up 3x10 (bar)
FS 3x10 (75)
Hip thrust 3x10 (95)

Hang clean 3x5 (95)
BOR + SOHP 3x6 (75)

Ski erg 6x3:00 (4:30 send off) avg 204m / min

75 abmat situps
shoulder work
 
M-F -- morning dryland. back to swimband volume from late Dec

Tue, Thu -- would have it that clients had fire drills requiring calls at 6pm both days... ARGH!

Sat:
weights / dryland

back squat bar x3x15
front squat 75x3x10

3x10 hip thrusts (95) + lunges

4x8 hang cleans (95)
4x8 sweep rows (95) + floor presses (25 db)

6 rounds
500m ski erg (sendoff: 5 min)
rounds 1-3: 10 10-lb wall balls (12" target) + 10 53-lb KB swings
rounds 4-6 5 wall balls + 5 kb swings
 
Sun 1 April
front squat 50x3x20
db deadlift (for hexbar) 140x3x8
SOHP 105x3x5
BOR 105x3x8

ski erg
3x500 (15 sec rest)
4x350 (10 sec rest)
6x250 (10 sec rest)

avg weight since Feb 1 is 87.5 ish / 88.0 kg
 
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