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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    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
     
  2. Wikinger

    Wikinger Blue Belt

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    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
     
  3. Wikinger

    Wikinger Blue Belt

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    Weekend -

    puppy runs both days
    band work (increased volume) and shoulder prehab stuff
     
  4. Wikinger

    Wikinger Blue Belt

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    Monday 11 Dec

    Extended morning Dryland -- two rounds
     
  5. Wikinger

    Wikinger Blue Belt

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    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)
     
  6. Wikinger

    Wikinger Blue Belt

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    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​
     
  7. Wikinger

    Wikinger Blue Belt

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    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
     
  8. Wikinger

    Wikinger Blue Belt

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    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
     
  9. Wikinger

    Wikinger Blue Belt

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    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
     
  10. Wikinger

    Wikinger Blue Belt

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    1 Feb

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

    that's all there was today
     
  11. Wikinger

    Wikinger Blue Belt

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    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
     
  12. Wikinger

    Wikinger Blue Belt

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    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
     
  13. Wikinger

    Wikinger Blue Belt

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    5 March
    continuing dryland and weather-permitting jogs (strange to think about in late feb!)
    swim practice again tomorrow!
     
  14. Wikinger

    Wikinger Blue Belt

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    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!
     
  15. Wikinger

    Wikinger Blue Belt

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    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)
     
  16. Wikinger

    Wikinger Blue Belt

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    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)
     
  17. Wikinger

    Wikinger Blue Belt

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    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)

     
  18. Wikinger

    Wikinger Blue Belt

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    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
     
  19. Wikinger

    Wikinger Blue Belt

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    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
     
  20. Wikinger

    Wikinger Blue Belt

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    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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