Splish Splash - back in the water

Sat 30 June (SCM)
300-200-100 s/p/d
4x125 pull / paddles (smooth)
4x75 k (hard)
4x25 fly (hard)
4x25 br (hard)

1600m
  • sigh. globo weekend.
  • swimming equivalent of curling in the squat rack, doing pushups in the squat rack, meditating in the squat rack, etc
  • focused on the three final sprinting sets -- did great work there!
 
Sun 1 jul
40 min (ish) airdyne
20 min steady (RPE 7) pace
4 rounds: 30 sec sprint; 30 sec rest
5 rounds: 20 sec sprint; 40 sec rest
5 rounds: 12 sec sprint; 48 sec rest
warm down remaining time​
ski erg
10 min RPE 7
5 rounds "8 calorie" sprints w/ 1 min rest (btwn 32-34 seconds)​

would have preferred both teams lose on the PKs. now only one "foawk I hate this team" is left in the WC
 
2 jul Monday
SCM
1x500
4x125 pull
6x50 stroke down / free back
4x75 k
2xThompson 200s
6x50 k
8x25 stroke

2500m

Dryland
25 min airdyne
ski erg endurance set
 
3 Juli
SCM
1000s
4x300 pull (3,4 with paddles)
12x50 k
8x25 sprint, stroke

3000m

Dryland
32 min airdyne (including 10 sprints 15 sec on; 45 sec off)
16 min ski erg (including 10 sprints 20 sec on; 40 sec off)
 
Wed 4 jul
Dryland
36 min airdyne (incl. 10 min, hard; 5-16 sec ("16-44") sprints)

Eve 2.5 miles with puppy!!!
 
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5 jul Thu
SCM
600 s
4x300 p
4xThompson 200s fly (fins)
100 ez
8x25 fly (fins / hard!)
4x25 breast
3000m

25 min ski erg

  • 4 weeks out
  • two of the next 4 are travel weeks (no pool; just dryland stuff)
  • terrific workouts today
    • swim was "one of those days" with low mental energy, making how awesome the work was even better :)
    • dryland was great! hit the groove and was able to do the long set and the two sprint sets with fantastic intensity
 
6 jul
SCM
600 s
200 p
4x125 pull / paddles / build
4x75 k (all fly)
4 Thompson 200s fly (fins)
4x50k (fly / back / fly /back)
12x25 (8 fly / fins; 4 breast)
2900m

later:
22 min air dyne
10 min ski erg
  • hard workouts today / really tired
  • fly felt lousy or clumsy. hasn't felt good since the 100 at nationals
  • digging the effort this week
  • Travel next week; no pool time
 
Sat 7 jul SCY at NW
300-200-100
3 rounds
2x75 (scull / drill / swim) 2:00
4x25 :40​
4 rounds (6x50) 1:30
1: 4 min stroke; 1 hard; 1 ez (30.7 free)
2: 3 min stroke; 2 hard; 1 ez (30.2 free; 30.8 fly)
3: 2 min stroke; 3 hard; 1 ez (32.0 fly; 38.9 breast; 30.2 free) (persistent cramping after 35 yds on the fly)
50 ez (interlude)
4: 1 min stroke; 4 hard; 1 ez (32.0 fly; 37.1 back; 38.0 breast; 30.4 free) (cramping persisted; anterior deltoids tired!)​
100 ez / recover
2 rounds sculling dril
75 mixed drill / free
4x25 mixed sculling​
50 warm down
3100 yds

  • Sprinting.... sprinting.... sprinting... just fair. 30.2 was fastest free; 30.8 fastest fly. (kinda disappointed, actually)
  • cramps today, definitely held the sprinting back
  • really strong off the wall
  • sculling showed good shoulder health (think: fall 2016)
  • overall, really fun!
  • Travel starting tomorrow. dryland happening
 
Sun 8 jul
dryland
band pulls (light band, longer sets; heavy band, shorter)
shoulder prehab / rehab work
 
9 jul ("Cleveland")
Morning
30 min elliptical
3x20 on really bad cable machine (swim band style)
8 15-sec treadmill sprints (15/45)

Evening
32 min treadmill
 
Tue - Fri
morning GPP (elliptical, upper body, air squats)

  • really long days, but fun
  • poor diet this week
  • great fun work, tho
 
Sat, "Bastille Day"
Morning GPP
32 min airdyne
13 min ski erg

Afternoon SCY
300-200-100
2 rounds
1x75 (scull / drill / swim) 2:00
4x25 :40​
8x25 ladder :40
3 rounds (breast / fly / free)
1x50 build (1:30) (breast: 34.1; fly 32.2; free 30.2)
2x100 fast (2:30) (breast 1:22; 1:24; fly 1:19, 1:37 (oops!); free 1:14, 1:13)
1x50 ez
1x75 fast (1:45)
1x50 fast (1:15)
1x75 ez​
5x50 breathing 1:45 (33-33-22-12-11)
100 w/d
3250 yds
  • prefer to do the GPP after practice
  • great morning GPP -- really was strong on the airdyne
  • fun swim practice (could feel the morning workout)
  • loved doing the main set breast and fly
  • kept free times at 500 race pace
  • breathing sets at the end were surprisingly easy! (kept the 50s at 35 sec)
 
15 Juli SCM
600 s 200 p
4x150 pull / paddles
8x50 k
12x25 s

2100m
  • good quality meters today
  • power set was really good
  • fantastic kicking and sprints at end
 
16 jul
SCM
600 s
4 rounds
2x125 pull / paddles ("power")
2x50 k (rd 1: no fins fly; rd 2 breast; rd 3,4 with fins)
1x200 "at 500 race pace"
1x50 ez / recover
2x25 race pace, stroke​
3200m
  • "race pace" = strong catch-and-pull, strong glide / distance and power per stroke
  • those 200s were challenging!
 
17 Juli SCM
400s / 400 p
4x75 build (pull)
8x50 k
1x250 race pace + 50 warm down
4x50 k
16x25 hard / recover
2400m
  • at least the first 100 (or so) of the 250 was really strong :blushface:
  • the 25s were FANTASTIC -- felt the power and long stroke
  • lots of sand in the gears this morning, good warmup helped
  • liked the dual kicking sets
 
18 Juli SCM
600 s / 200 p
4x125 pull
6x50 k
12x25 hard breakout fly
1x100 hard
8x25 with turn
2200m
  • really tired / haven't slept well this week
  • mentally challenging workout today
  • excellent breakout work, good power
  • breaststroke kick was really grabbing the water today
 
19 Juli SCM
450 s
4x150 pull
4x100 build
50 ez
2 rounds 100-75-50-25 k
20x25 (4 br/ 16 fly mixed
2500m
  • fantastic fly sprint to end it up!
  • part of the 25s at the end was pulling -- that really helped!
 
20 Juli SCM
400s
8x150 pull
4x100 pull / paddles / hard + 50 ez
100-75-50-25 k
12x25 stroke
2600m
  • In a first ever, I left my suits in the shower at the pool! :moron:
  • okay workout. nothing great, nothing terrible. just okay.
  • seven days in a row swimming for the first time since Feb 1988...
 
Sat 21 / Sun 22
Dryland Weekend
Sat -- short repeats
Airdyne: total 22 minutes of repeats (30 min on bike)
Ski erg: total 14 minutes of repeats (20 min movement)

Sun -- endurance
Airdyne: 4x 6:30 "race pace" + 4 rounds sprint (15/45)
Ski erg: 4x 5:00 "race pace": 1,2 full five; 3: broken at 2:30; 4: broken after 1:15

Great pacing work each day!
Final big week ahead!
 
23 Juli SCM
400 s / 200 p
6x150 p (build by 75)
5x100 broken ladder, race feel +50 ez
100-75-50-25k
8x25 stroke
2500m
 
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