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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    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​
     
  2. Wikinger

    Wikinger Blue Belt

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    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)
     
  3. Wikinger

    Wikinger Blue Belt

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    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
     
  4. Wikinger

    Wikinger Blue Belt

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    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!)
     
  5. Wikinger

    Wikinger Blue Belt

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    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
     
  6. Wikinger

    Wikinger Blue Belt

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    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
     
  7. Wikinger

    Wikinger Blue Belt

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    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)
     
  8. Wikinger

    Wikinger Blue Belt

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    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 :)
     
  9. Wikinger

    Wikinger Blue Belt

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    Wed
    morning dryland
    good mobility work / shoulders
    20 min power walk

    past week, weight has remained stable ca 87 - 88 kg
     
  10. Wikinger

    Wikinger Blue Belt

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    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
     
  11. Wikinger

    Wikinger Blue Belt

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    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)
     
  12. Wikinger

    Wikinger Blue Belt

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    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!
     
  13. Wikinger

    Wikinger Blue Belt

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    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)
     
  14. Wikinger

    Wikinger Blue Belt

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    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)
     
  15. Wikinger

    Wikinger Blue Belt

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    23-27 April
    morning dryland -- back up to 400 band pulls etc
     
  16. Wikinger

    Wikinger Blue Belt

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    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
     
  17. Wikinger

    Wikinger Blue Belt

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    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
     
  18. Wikinger

    Wikinger Blue Belt

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    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
     
  19. Wikinger

    Wikinger Blue Belt

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    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)
     
  20. Wikinger

    Wikinger Blue Belt

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    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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