Splish Splash - back in the water

2 April
morning dryland
5000m ski erg
1250m warm up
750m accelerate-recover drills
3x500 (15 sec)
4x250 (10 sec) -- build
4x125 (5 sec) -- all out​
 
3 April
Morning dryland

Evening swim (2600m)
200 S
200 dr
100 k

4x25 (IMO) :35
4x50 (IM) 1:00
2x150 2:50 (IM by 75)

4x50 pull, desc :55
2x50 build :55
4x25 alt fast / easy :35

4x100 1:45
2x50 k 1:15
3x100 1:40
2x50 k 1:15
2x100 1:35

2600m
(great work today)
 
4 april
morning dryland
grease the groove band work and pull-ups throughout the day

5 April
morning dryland

eve swim
200 s
100 pull
2x100 drill (scull / drill / swim), 10 sec

2x150 (2:40)
4x75 odds: k50/s25; e k25 s50 (1:40)
200 build (3:30)
4x50 :50, stretch it out

6x50 1:05 o: hard under the flags; e: build second 25

3 rounds
100 hard (2:00)
2x25 (o: ez / e: sprint)
1x75 build /fast / easy
1x25 off blocks

2550 m
 
Fri -- good morning dryland

notes:
band-work during the work day has helped: zero shoulder discomfort!!
better pace discipline yesterday at practice made for a much better workout than Tues
Illinois Master's State meet is next weekend. Nationals is in May

Goals for States
1) feel strong in the water
2) proper pacing for the 100 fly -- it's okay to have some left -- Nats is the short term goal
3) power kick on the 50 breast -- feel that acceleration -- keep it long
4) do not focus on times -- this isn't the appropriate meet for that. It's the set-up meet for Nats

Notes
at weight 87.5kg
have next block for post Nats ready to go to prep for August's TX Games! (yay!)
 
Sat
1500 yds (40 min)
1) warm up
2) lots of sprints of varying distance 15-50 yds
3) good fly and breast work: "hips up!"
4) excellent breathing drills
 
Sun morning
dryland / morning
back squat -- barx30
front squat 75x(16,14); 85(8,12); 105 (4)
hip thrusts 105x4x8
hang cleans 95x4x5
BOR 95x4x5
Ski erg:
500m
4x250m hard // 1 min rest
2x125m hard // 1 min rest (did a "test out" after #2! woo!!!

Afternoon
200 s / 200 drill / 200 pull
5x100 (10 sec) kick
5x100 (10 sec) pull
*** just a warm up and feel strong in the water ***
1600 yds
 
Monday
morning dryland
** this week -- more pushups, lower volume on band work **
60 pushups
5 pullups / 5 dips cycle
shoulder prehab / rehab
one set bands

(and the awesome walk along the river in the snow)
 
Tuesday
morning -- dryland / swim bands / pushups; 20 min walk

Swim
300 s
3x100 (2 min) -- stretch it out
4x50 (0:50) -- breathing drills

3x100 (pull/ 2:00)
4x75 (middle 25 = accelerate)
4x50 1:00 -- stretch it out

2 rounds
5x50 + 50 k / shake it out
rd 1: free / 0:50
rd 2: fly / free 1:00

Off the blocks
50 fr / 50 shake it out
2x25 / 50 shake it out
2x25 / 50 shake it out

2500m

much better practice today -- kept 100s around 1:20-1:23; kept 50s around 40-41 ish
had nothing for the final sprints :)
 
Wed
morning dryland
good mobility work / shoulders
20 min power walk

past week, weight has remained stable ca 87 - 88 kg
 
Thu -- good mobility, warm up. not doing too much due to Master's State Championships this weekend

Fri -- same

States -- 50 breast, 100 fly on Sat; 50 fly on Sun
  • Rested, but not tapered or shaved
  • "Reality check" prior to Nationals in May
  • "Hips up", good underwater
 
16 April (Mon)
okay swims at states
50 breast felt great -- time within expectations
100 fly -- felt terrible. really bad. yikes!
50 fly -- felt pretty good. time within expectations // significant cramping, tho

in all, swam at same speeds as initial time trials at beginning of the season

had lots of fun; saw some amazing swims and 2 national records in the 55-59 age group!

new block of training for nationals in 4 weeks

Morning routine
resumed full swim band, other dryland work (75-50-50-25 pattern)
 
Mon-Fri
morning dryland and GPP with 25 min power walk

work has kept me at the office late, so no practice
Sat is a butterfly day!
 
21 April
fly work n stuff
200 warm up
8x75 pulls w/ paddles 1:15 (held them between 54-57 sec, with good, easy rhythm

2 rounds 4x75 (1st swim, 2nd with fins) -- 10 seconds between strokes; 30 seconds rest in between
fly free-free
free-fly-free
fly-free-fly
fly-fly-free

2 rounds 8x25 (45 seconds) (1st swim; 2nd fins) 45 sec

4x12.5 sprints (odds -- hard to the wall; evens -- turn and hard off the wall)
 
Sun 22 April
KB with friends

warm up
bar x 25: squats; front squats; lunges / leg
75x3x8 hang clean - strict press
75x3x5 double banded sweep rows
75x5x10 BOR

KB WoD (250 swings; 16 kb bell)
5 rounds
20-15-10-5 swings
5 pushups, 5 air squats in between rounds

ski erg
5 x 2:00 (1:30 rest: 5,4,3,2,1 db press, 16kg)
 
23-27 April
morning dryland -- back up to 400 band pulls etc
 
28 April
Butterfly intensive

200 warm up (free)
150 k w/ fins

2x(3x75) 30 sec rest
drill / fly / free
fly / free / fly
fly / fly / free

4x100 fly (with fins) 3:00
  • 1:15, 1:18, 1:21, 1:24
12x25 fly (45 sec)
1-6 swim
7-12 with fins

1500 yds
 
Sun 29 april - 4 May
great dryland (incl 500 band pulls)
Mon-Wed: hotel room / treadmill
24 min (2.67 miles)
26 min (3.00 miles)
20 min (2.48 miles)

Wed afternoon: dryland, incl 400 band pulls

Thu:
morning dryland, grease the groove over the day

Fri:
2.25 miles puppy jog (huge headwind coming back)
2x train station walk
 
Sat fly workout
200 ez
2x100 k w/ fins
2 rounds 4x75
fly-fly-drill
fly- drill-fly
fly-drill-fly
75 fly
(round one swim, round 2 w/ fins)

with fins
2 rounds
100 (3:00)
75 (2:00)
50 (1:00)
25
rest to second top

16x25 (45 sec)
1-8: Kick
9-16 w/ fins

4x25 swim, with a turn

2000 yds, 1800 fly work

due to work, could very likely be the last time in the water before nationals
new swim band arrives sometime on Monday
 
6 May
"burn it"
15 min assault bike

Ski erg
1000m
6x 1:10 intervals @ 1:00 rest

100 swim band (heavy band)
200 swim band (standard band)
 
Mon-Wed
heavier dryland with 750 standard band / 250 heavy band work
face pulls and other shoulder work
mobility drills

Thu
scaled back dryland / increased mobility and prehab work

Fri-Sun -- USMS Spring Nationals!
  • 50, 100 fly; maybe a relay
  • test for current block of training (comparison w/ State meet)
 
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