Splish Splash - back in the water

Nats
great seeing a lot of folks there.
Indy is a great pool
100 fly was good -- best time of year, felt pretty good
50 fly was really bad -- felt lousy (health wise). ugh.

Notes
  • good feedback on training plan, which seems to be working well
  • Need a few tweaks here and there (race pace, kicking)
  • Rest more / lie down as needed to prevent swelling
  • Would have liked to have more data about "what works" than learning about "what doesn't"
  • 2.75 months til next meet, the Big One :)
 
14 Mai
"Back at it"

200 fr
2x150 k, 15 sec

4 "Thompson 200s", 15 sec each break
1) s-d&r-s; s-d&r;s-d&r; hard
2,3) k; break out, turn, d&r (x2); k (fins)
4) same as 1 (fins)​

6x75k 1:30

10x25 30 sec rest
1-3 swim (all at 15 or 14 high, best times yet)
4-6 break out + d&r
7-10 hard (with fins)​
2000 / 1800

notes:
felt really good
strong kicking sets
somehow uncorked the fastest in-practice 25s in a while
Thompson 200s = broken after the 75-50-50-25
d&r = drill & recovery stroke
 
Really busy at work of late. great stuff.

only morning dryland (have had a series rather spontaneous of Tues / Thurs with 5pm meetings that prevented swim practice those days)

new, heavy swim band has been great. ca 500+ pulls / day. kettlebell has also been a friend.

did light weights / mobility today and 20 min on the airdyne

dryland / weights tomorrow. Murph (no weight vest, strict pullups) on Mon
 
Some fun drylands of late. Nice to balance the busy stretch at work. Looks like next week will be back in the water

Until then, band work and other, various GPP / drylands activities. Keeping band work between 300 and 500 per day.

Sat:
Strength
Front squat 5x5
Hip thrust 3x8
SOHP 8x8

Met cold complex
3 rounds
9 DL - 6 BOR - 4 HC - 2 SOHP - 1 Lunge

EMOM (10)
ball slam (40) - streamline squat jump - burped - streamline squat jump

Ski erg -- 2500 accumulated meters
 
Sun
"Mount Trashmore" hill runs

10 rounds
as hard as possible up the hill, descend (was slippery, so CAREFULLY)
10 pushups
10 lunges
10 step ups (26")

3 rounds: double soccer field -- every other half, hard run, jog to recover, otherwise

Eve:
2.25 mile brisk walk / slow jog with puppy!!!!
 
Schedule change for practice, time and location up in the air right now

Continuing with morning dryland program & weekend weights

Checking out a temp pool fix on Fri am!
 
Sat 16 June (Fly at Y)
200 w/u
2x150 k (fins)
4x200 pull (paddles) (free) (3:00 sendoff)
4x50 fly: (turn + 4 strokes, turn + 3…) :30 sec
4x150 k (1,3 with board; 2,4 without) :30 sec
8x25 fins, breakout; :45 sec sendoff
2300 yds

love the paddles -- made the 200s really fun (2:39, 2:38, 2:36, 2:35)
found a solution to the team's new schedule. and it's a SCM option! checked it out and it's good to go on Mon morning
 
Mon (SCM)
200 s / 200 p / 150k
6x75 15 sec
300 pull / paddles
4x50k
200 s
4x50k
100 s
2x50 k
100 w/d

2200m

Notes
  • First morning swim workout in gawd-knows-how many years (probably >30)
  • Felt great & same wake up time as for morning drylands
  • Shoulder felt fine with the paddles
  • Need to get feel for rhythm of people showing up etc. Will figure out when to do stroke days, etc
 
200 s
200 k
4x300 swim 20 sec rest
  1. Pull, max sustainable RPE
  2. Pull with paddles
  3. Swim with paddles
  4. Swim with fins and paddles
2 rounds kicking: 150 + 100 + 50 (20, 15, 10 sec)
2 Thompson 200s (15 sec rest between all)

2600 m

  • Can feel there is a lot to train between now and Aug
  • There has been a little 'crash' at work by mid morning
  • May have to revisit diet / eating -- good macros, but meal timing may mess things up
  • the 200s at the end were much harder than expected! Really took it out of me
 
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Thu 21 jun
SCM
200 s / 200 p
4x75 (15 sec)
4x200 (pull / paddles)
2x100k
4x100 (1,3: 5 sec; 2,4: 15 sec)
2x: 25-50-50-25 (10 sec rest)
2400m

Felt really tired. the 100s were really challenging today -- mentally and physically
I think this is the first time with 4 days in a row since feb 1990
Joints feel fine, but have not been challenging them with breast and fly (we'll see)
 
Fri 22 jun
200 s / 200 drill / 200 p
4x75 (still warming up)
4 Thompson 200s
4x150 k
4x25 (stroke / hard)

2400 m
 
Sat GPP / conditioning
25 min airdyne bike
15 min ski erg

2.5 mile puppy walk
 
Sun GPP
emom10 10 reps push BB complex
emom8 8 reps pull BB complex

25 min airdyne
ski erg work / sprint work
 
25 Jun Monday
POOL CLOSED -- got there only to find out it was closed (unexpectedly) today.

dryland, bandwork instead.

mondays...
 
26 jun TUES
SCM
200s/100p
4x100 stroke (fly/ br)
2 rounds
2x50k
1x200 paddles (hard)​
4x75 stroke
1x100 fr
4x50 kick (hard)
1x100
4x25 fly (w/ fins; hard)
4x25 breast (hard)

2200m
  • strange workout this morning -- was really impatient and unfocused for most of the workout
  • but! at some point, focus just naturally happened, and it turned into good work
  • weight a little up this morning (192.0 lbs / 87kg). it's been stable at about 86.7 for about three weeks
 
27 Jun WED
SCM
200s/100p
4x125 p
1x500 paddles
4x75 stroke
2 rounds
1x150k
2x150 paddles​
4x25 fly (fins)
4x25 br

2700m
 
Thu 28 June SCM
300s
4x150 pull
400 - 300 - 200 - 100
2 rounds (1st fly; 2nd breast)
4x50
2x100k (fly = fins)
4x25​
2900m
  • really hard today
 
Fri 29 jun
SCM (morning at globo)
400-300-200-100
4xthompson 200s
4x100k
  • really crowded today (had to share a lane, hence the "simpler" workout)
  • the warmup set was fantastic -- helped with calibrating warmup for a meet
  • felt very strong on the 75s of the 200s. terrific!
  • kicking set was also really strong. great feel (with fins, however)
Afternoon CV workout
20 min airdyne
2500m ski erg
 
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