Splish Splash - back in the water

Discussion in 'Training Logs' started by Wikinger, Jul 16, 2016.

  1. Wikinger

    Wikinger Blue Belt

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    20 Sept, Wed

    "roadwork"
    3.2 miles, 32 minutes
    great weather today

    Bandwork
     
  2. Wikinger

    Wikinger Blue Belt

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    21 Sept, SCM

    400s
    2x (3x100; 4x50) 1:45 and :55
    4x100 technique 2:00

    Kicking sets (50s, 1:15; 100s 2:25)
    50 ez
    100 (explode out of water)
    50 ez
    2x50 (explode off the walls)

    12x50 1:10
    kick to 15m and blast through wall & turn

    2700m
     
  3. Wikinger

    Wikinger Blue Belt

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    On the road for work, etc. have maintained a GPP routine every day since (missed only one day since last swim practice)
    2.25 miles +/- 0.25 (depending on the day)
    multiple rounds GPP:
    air squats
    pushups
    situps
    lunges
    (currently, 100 reps each in min sets)
    pullups
    dips
    (50 in minimum sets)

    Swim dryland -- swim band work, rubber band work
     
  4. Wikinger

    Wikinger Blue Belt

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    SCY
    200 warm up
    2 rounds (15 sec rest)
    200 swim
    3x100 k, drill, fly/free

    4x50 (0:50)
    2x100 (1:30)
    4x150 (2:15)
    1x200 15 sec rest
    2x150 (2:15)
    1x100

    3000

    good practice. cramped up towards end pretty badly
    decent pace today. some good fly work!
     
  5. Wikinger

    Wikinger Blue Belt

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    good morning workout / drylands
    work and client demands on swim practice nights persist, but the final event is this eve, and am happy about that :)
    M-Thu this week:
    5 rounds of stairs, 25 air squats at top, bottom of building (7 stories / 8 floors); 115 steps
    30 minutes of CF Cindy (5 pull-ups; 10 pushups, 15 air squats)
    Swim band work (pulling) x3 working sets
    Swim band work (rotational) x3 workings sets
    (this drylands differs from what I had been doing: it is programming for Nov, Dec as suggested by the coaches on off days)

    Oct was first month this year where I did planned exercise / active recovery every day
     
  6. Wikinger

    Wikinger Blue Belt

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    Team dryland has been lots of fun. The rhythm of the stairway is kinda like being in the water :)

    work schedule has permitted a few good practices too!
    (AM drylands)
    Tuesday 7 Nov, SCM
    300 s
    4x75 1:20 (held ca 1 min / 1:02 pretty easily)
    2x{75 (1:20)
    50 (0:50)
    125 (2:00)}​
    2x{3x100} 2:10
    75 / 25
    50/50
    25/75
    Rd 1: s/k; Rd 2: k/s - breast stroke kick; went pretty well!​
    20x50 (sets of 5), 0:55/ 0:50
    4/1
    3/2
    2/3
    1/4
    (final 4 50s were "touch, look, go again" -- hitting ca 47 , 48 seconds for them)

    2700

    Wed -- did morning dryland routine
     
  7. Wikinger

    Wikinger Blue Belt

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    Good workouts wed- Fri

    Sat (SCY)
    "Time Trialss + Relays"

    Start and turn work (10 good starts and explode out; 10 good starts with 25; 10 good starts with turn)
    Sprint drills (fly: work on keeping hips up)
    28.5 was fastest fly today. Better than comparable workouts last year and two years ago

    Ended practice with an intrasquad mass relay. lots of fun. cannot sprint free. just cannot :)

    Seeing Casablanca with my dad in the theater today to commemorate 75th anniversary. He was 11 when it first was in the theater and remembers seeing it with his dad on the big screen!
     
  8. Wikinger

    Wikinger Blue Belt

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    13-17 Nov -- busy work week -- strange, random hours
    Limited time in the water this week: Focus on dryland

    pleased with volume increases in handiwork. Realized: was not doing the pull-aparts as consistently. (re) added them towards end of the week. holy moly -- notice the off time. oops!
     
  9. Wikinger

    Wikinger Blue Belt

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    19Nov SCY, 45 min
    4x200 (s, p, drill, s) (10s rest)
    8x50 IM Order. Odds: kick / drill. Evens: drill / swim (10s)
    8x75 IM Order (10s)

    3 rounds
    4x25 (30 sec) easy, build, build, sprint
    1x50 focus under the flags (1:00)
    1x25 controlled (30 sec)
    1x25 sprint (30 sec)

    2400

    shoulder not happy with all the fly in the warmup
     
  10. Wikinger

    Wikinger Blue Belt

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    20 Nov
    Morning dryland

    shoulder a little sore, but much much less so than expected (yay)
    good push sets and sprint sets up the stairs
    every-other ascend time improving
    sprint-to-landing sets just okay this morning (time wise. good effort and good mental work)

    some expected craziness at work and "just know" the LA folks will have something they need back that they'll send at the end of their day :)
     
  11. Wikinger

    Wikinger Blue Belt

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    21 "Double"
    morning Dryland -- added an extra sprint set to the stairs. lots of "fun"
    Swim band work was really good today. Found a good groove this morning!

    Eve SCM
    400 s, 200 drill
    8x75 low-stroke count (1:15)
    8x50 maintain lowest stroke count (1:00)

    3x150 (3:00) (descend -- 1-3. fastest = 1:44!!!!!)
    1x100 w/d
    2x150 (3:00) (was still dead from above)
    1x100 w/d
    1x150 (all out) (and added calf cramp. doh)
    1x100 w/d

    2800m
     
  12. Wikinger

    Wikinger Blue Belt

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    22 Nov
    "dryland"
    1020 steps and shoulder mobility.
    swim band work was better than expected -- kinda sore from yesterday
     
  13. Wikinger

    Wikinger Blue Belt

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    Nov 23, 24: dryland and delicious pork ribs for thanksgiving (since we didn't travel to the french Caribbean this year we made the awesome dishes we usually enjoy there)

    and 2 hours at Prairie Wolf with Sisi
     
  14. Wikinger

    Wikinger Blue Belt

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    25 Nov SCY
    3600

    3x200 warm up [600yds]
    2 rounds: 6x25 + 2x50 (1:00) [+500 = 1100]
    2 rounds: 4x100 (1:40); 4x125 (2:00) (descend, hold -- held 1:15 pace for this set) [+900 = 2000]
    3x100 1:40; 5x100 (1:50) (held 1:15 pace for these) [+ 800 = 2800]
    6x50 (1:00) + 2x100 (1:40) + 8x25 [+700 = 3500]
    100 w/d
    (75 min)

    Notes:
    held 1:15 to 1:18 pace
    little / no cramping
    worked the pacing right (slower lane = longer send offs = better swims today)
     
  15. Wikinger

    Wikinger Blue Belt

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    26 Nov
    "stretch it out", SCY
    3x200 stretching it out (10 sec rest)
    12x75 (1:25) drilling
    work under the flags, etc

    1500 yards; good work (sore from yesterday -- that's all that was in the tank today)
     
  16. Wikinger

    Wikinger Blue Belt

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    27 Nov
    morning dryland
    4 rounds stairs + air squats
    200 swim band pulls
    2 rounds pull apart
    shoulder work / rehab, rehab work

    *took the METRA commuter rail instead of the L this morning. Walked across the loop on the river walk. beautiful morning!*
     
  17. Wikinger

    Wikinger Blue Belt

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    Crazy work week, including T, W, Th of late meetings that overlapped with swim practice times. Adjusted and increased volume / intensity of dryland work and added 20-30 min brisk walking during the day around lunch.

    Swim meet this Sunday. As the first of the year, it is a baseline for the 2018 Transplant Games in August. Would have liked more time in the water, but you swim with the practices you've done. not the practices you wish you have done. or have done in years past. :)

    and Happy December.
     
  18. Wikinger

    Wikinger Blue Belt

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    2 Dec
    300 w/u

    Drill work
    300s, 200k, 200 drill + swim

    4x50 (50 sec)
    4x100 (1:40)
    2x200 (3:20)

    starts and turns
     
  19. Wikinger

    Wikinger Blue Belt

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    3 Dec - first meet of the year!

    50 fly -- 28:21 (QUALIFIED FOR NATIONALS)
    100 fly -- 1:06.78 (best time as a masters swimmer!) -- GOAL is still the masters qualifying at 1:03.99

    "the dryland must be working..."

    Notes:
    • 50 fly was pretty good. second half was much stronger. only took a quick breath at about yard 30. needed three breaths total)
    • 100 fly: final 15 yards was a struggle, but with no breaths (yay!). Splits were pretty good. had it been 5 yds longer, I dunno if my arms would have been able to clear the water :)
     
  20. Wikinger

    Wikinger Blue Belt

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    Dec 4-6: morning dryland
    Good work these mornings

    late night Monday eve, and early Tues turnaround didn't deter :)
     

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