Splish Splash - back in the water

16 Aug
SCM
200s / 200 p
4x(4x75)
1) free, min breathing (3/2/2; 3/2/2; 2/2/2; 2/2/1)
2) fly (pull)
3) kick
4) swim / fins​
1600m

Dryland
SOHP 50x10x10 (30 sec rest)
glute bridges 95x3x8
sweep BOR 45x3x20 + 7lb band
back extensions: 3x10 (5 lbs)
abmat situps 20,20,10 (with 10lb ball)
calf / start drills (50 bilateral, 5x10 unilateral, 50 bilateral)
  • Good checkup yesterday. now up to quarterly labs!!! yay!!!!!
  • felt good on the breathing sets
  • fly wasn't too bad
  • kick had some bite today!
  • SOHP was hard, esp after the fly work!
 
17 Aug
SCM
200s / 200 p
2x(100,75,50,25)
  1. Pull// breathing: 2/3/3/2; 2/3/2; 2/1; 1
  2. Swim, breathing: 2/3/3/2; 2/2/2; 2/1; 1
2 Thompson 200s (fly, pull)
4x25 fly kick
4x25 sprint (IMO)
1500m
  • feel lousy
  • had labs again today
  • swimming wasn't too bad, actually
 
18 Aug
Dryland
aridyne -- 12:30 / 7:30 / 5:00 RPE 8 holds, 2 min rest
ski erg -- kcal 75-50-50-25

WoD
5 rounds
10 kcal ski erg
5 sandbag squat cleans (50 lbs)
10 sandbag ground to over-the-shoulder (50 lbs)
5 db snatches / arm (25 lbs)
10 kcal airdyne runner​
  • felt great (10+ hours of sleep helped!)
  • sandbag work is really fun
 
19 Aug
"Pain Cave"
40 min airdyne
15 min RPE 7
2 min rest
5-4-3-2-1 min of max effort for time + 2 min rest​
2x25 kcal ski erg max effort
5 rounds
10 kcal ski erg
10 kcal airdyne runner​
  • buncha assholes there this morning
  • good workout made up for lousy atmosphere
 
20 Aug
SCM
200s / 200 p
100-75-50-25 breathing (100s: 3; 75s: 2; 50s 2/1)
50 ez
4x75 kick (fins)
100-75-50-25 breathing (100s: 3; 75s: 2; 50s 2/1)
50 ez
4x50k (fins)
4x25 with turn
1600m

Dryland
Series A
front squats (baby bar) 10x10, 30 sec rest
hang clean 75x3x5
TTB: 3x5
hip thrusts 3x10
  • Monday, nuff said
  • labs borderline last time. we'll see how they adjust
 
21 Aug
dryland
series B
  • good back extensions and sweep rows
  • the warmup squats got progressively better through the set of 20
  • the SOHP needs "something" -- even with exaggerated LP, something is missing
  • No swim practice this morning
 
22 Aug
dryland
Series A
FS 10x10
BS 3x5
hang cleans 3x5
back extensions 3x10
calf, ankle / starts / flutter kick work
  • no practice til after labor day
  • a little disjointed today, but good effort
  • really good elbows on the cleans
 
23 Aug
dryland
series B
  • started slow, finished strong!
  • a pretty fun day at work, all things considered!
 
24 Aug
Dryland, "sweat"
Warmup / getting moving
air dyne runner walk run sprint combo (10 min)​
6 rounds (approx 2 min rest in between rounds)
ski erg 12.5 kcal
wall balls 3x30 lbs
sandbags 3x80 (ground to over the shoulder)
db snatches 3x40 / arm
air runner 12.5 kcal​
  • great fun!!!!!
  • sandbags were TOUGH!
  • wall balls "easier" than expected
  • these types of workouts are more fun than straight swim practice or weights
    • easier to get to "that place" with this type of workout than it is at swim practice
    • (but easier to hold a higher RPE at swim practice than this type of workout)
 
25 Aug
"Grind"
40 min airdyne (20 min steady state; 20 min of sprint sets)
20 min circuit: ski erg / air runner
 
26 Aug -- bandwork, pullups, dips, mobility

27 Aug -- treadmill, elliptical (30 min total) + pushup ladder

on the road this week, so hotel room / hotel exercise center, and compressed schedules
 
Aug 28, 29, 30, 31:
treadmill, pushup ladder, mobility
and eating really, really badly
tough, stressful week
good work but was really hard getting there
 
2 Sept
16 min airdyne
10 rounds
10 kcal ski erg
10,9,...,2,1 20 lb wall balls
5x 25 lb db snatches / arm
10 kcal air runner​
 
3 Sept
Warm up: 150 kcal airdyne
#1 10 rounds
10 kcal ski erg + 10 kcal air runner​
#2: 5 rounds
10 kcal ski erg
5,4,3,2,1 30 lb wall balls (10 foot target)
5 50-lb sandbag ground to over-the-shoulder​
#3: 5 rounds
10 kcal ski erg
6 plyo pushups (on medicine ball)
3 pullups​
#4: 10,9,...,2,1
back extensions
ground-to-overhead-to-slam (30 lb soft MB)​
 
4 Sept SCM
200 s / 200 p
4x125 pull, paddles -- no breathing til 12.5 meter mark
12x25 k (fins) (13m streamline breathing drill)
1 rounds:
2x25
1x50
1x100
1x50
2x25​
4x25 fly
1600m
  • breathing sets were tough
  • definitely ran out of gas on the ladder set!
 
5 Sept
Dryland / band work
(slept in -- late work)
gained quite a bit of weight while on the road
adjusting and focusing diet to accommodate this inconvenient little fact :|
 
6 sept
dryland / band work

* stress eating seems to be slowing, but woah was there a huge, quick weight gain! Cal in >> Cal out!
* really weird vibe at work is also hopefully slowing
* poor sleep continues (all but Mon night this week)
* ugh
 
7Sept
dryland / band work
*MD appointment this morning
*really tough week
*eating has been off, and a struggle not to overdo it in the evenings
*sleep was somewhat better
 
8 Sept
Dryland
3x16 min
1) airdyne
2) ski erg
3) assault runner
 
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