Splish Splash - back in the water

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

  1. Wikinger

    Wikinger Orange Belt

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    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!
     
  2. Wikinger

    Wikinger Orange Belt

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    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
     
  3. Wikinger

    Wikinger Orange Belt

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    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
     
  4. Wikinger

    Wikinger Orange Belt

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    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)
     
  5. Wikinger

    Wikinger Orange Belt

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    Wed 4 jul
    Dryland
    36 min airdyne (incl. 10 min, hard; 5-16 sec ("16-44") sprints)

    Eve 2.5 miles with puppy!!!
     
    Last edited: Jul 5, 2018
  6. Wikinger

    Wikinger Orange Belt

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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
     
  7. Wikinger

    Wikinger Orange Belt

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    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
     
  8. Wikinger

    Wikinger Orange Belt

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    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
     
  9. Wikinger

    Wikinger Orange Belt

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    Sun 8 jul
    dryland
    band pulls (light band, longer sets; heavy band, shorter)
    shoulder prehab / rehab work
     
  10. Wikinger

    Wikinger Orange Belt

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    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
     
  11. Wikinger

    Wikinger Orange Belt

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    Tue - Fri
    morning GPP (elliptical, upper body, air squats)

    • really long days, but fun
    • poor diet this week
    • great fun work, tho
     
  12. Wikinger

    Wikinger Orange Belt

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    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)
     
  13. Wikinger

    Wikinger Orange Belt

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    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
     
  14. Wikinger

    Wikinger Orange Belt

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    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!
     
  15. Wikinger

    Wikinger Orange Belt

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    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
     
  16. Wikinger

    Wikinger Orange Belt

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    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
     

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