Splish Splash - back in the water

24 Juli SCM
300s / 200 p / 50 s, drill
4x125 pull
4x100 harder + 50 ez
4xThompson 200s fins (1,2:br, 3,4 fl)
8x25 with turn
2500m
  • Did the 100s with a little longer rest, but with really good speed and feel
  • Breathing drills on the 125s -- kept it nice and smooth
 
25 Juli SCM
300s / 200 p
8x125 pull / paddles
250 s (push it) +50ez
2x100-75-50-25 kick
8x25 fly (4 pull, 4 swim)
4x25 breast (2 pull, 2 swim)
2600m
  • pretty good 250
  • still concerned about lack of grab on fly kicks (good breast kicks, tho)
  • more of a "fun", "harmless" workout today
 
26 Juli SCM
300s / 250 p
4x125 pull
5x100 s + 50 ez
2x100-75-50-25 pull (stroke!!)
4x75 k
8x25
2600m
  • free sets were really hard today (the 100s were "just make it")
  • excellent pulling set with stroke!
  • good 25s fly today
  • disproportionately tired / fatigued today
  • ONE WEEK OUT!!!
 
27 Juli SCM
300s / 200 p
4x150 (breathing drills)
5x100 swim (p/p) + 50 ez
12x50 k
2x 75-50-25 (pull / stroke)
6x50 hard down, ez back
2700m
  • the only really good set was the pulling ladder
  • really tired and fatigued again
  • two more workouts til the games (Sat, Wed) -- rest is business trip
  • weight 187 / 84.8 kg for two straight days (been around 85 kg all week)
  • heat sheets came out yesterday (really pumped! )
 
28 jul
Morning dryland
airdyne -- 36 min (mix of longer and shorter hard repeats with 12 sec sprints at end). work: rest approx 1:1.5
ski erg -- 15 sprint sets (repeats of 5x: 45, 30, 15 sec)

Afternoon swim (SCY)
200s /200 p
4x75 build
relays, starts, turns, sprints
1600 yds
 
29 jul
dryland (off to NYC for work)
bandwork and shoulder mobility
calf / ankle mobility and flexibility work

in nyc today and tomorrow // back tomorrow night
really cool stuff in NYC
less than a week... wow
 
30 jul (hotel room / nyc)
30 min elliptical
Bandwork, stretching

Back home tonight
 
1 Aug
*last practice before the Games*
SCM
300s/200 p
3x 4x75
1) free (p): 1,3 3 br / length; 2,4: build
2) stroke (p): 1,3 fly; 2, 4 breast
3) kick: 1, 3: fly (3 w/ fins); 2,4 breast
1x100 stroke min / length (11-12 strokes)
1x100 breath min (3/3/3/2)
16x25 stroke
  • felt really strong
  • free was fantastic today
  • 75s stroke were also amazing
  • 25s fly weren't just okay; some really good ones mixed in between
  • 25s breast were fantastic
Leave tomorrow!

It is at altitude (1300m / 4200 ft, wish). Goal is still "long and strong", but have no idea about the effect of altitude on distance (or butterfly, for that matter)
Am concerned about calf cramps with the start
Sat is 100 fly; 50 fly; 50 br

** this moment provided by a kind soul who checked "yes" to being a donor... ** THANK YOU
 
2 Aug
Off to the Games
bandwork and mobility warmup
 
TX Games -- awesome time! (also at 1300m / 4200 feet)
500 free -- first time off the blocks! (so a PR) age group record
100 fly -- best time as a master's swimmer, getting closer to goal
50 fly -- 20 min after 100 fly. really happy with the feel. not that great of a time, but a fun race and felt great. pleased with it!
50 breast -- only a "fair" time. again, a really fun race!
 
7 Aug
SCM
300 s / 200 p
3 rounds (free / fly / breast)
3x75 pull
1x100 free, breathing drills (2/3/3/2; 2/2/2/2; 2/3/3/2)
1x75 EZ​
1x50 shake it out / min strokes per length
4x(4x25) fly
1) kick
2) pull
3) swim
4) with fins, short rest, fast

Dryland
B workout
SOHP 35x10x10 (30 sec rest)
Glute bridge 75x3x8
BOR 35x3x20 (sweep / lateral pull with light band)
Back extensions 3x8
Abmat situps 30-20-10
calf work
  • Sprint sets, working on kicking more
  • slow, linear progression for dryland
 
8 Aug
SCM
300 s / 200 p
4x75 breathing drills (3,3,2; 2, 3, 2; 2,2,2; 2,2,1)
4x Thompson 200s pull (1,2 fly; 3,4 breast); 50 yd ez after each
8x25 (4k; 4 s)
2000m
 
9 Aug
SCM
200s / 200 p
4x75 stretching it out
4 rounds 100/75/50/25
1,2: beathing drills
100: 2/3/3/2
75: 2/2/2
50: 2/1
25: 1​
3,4 pull fly (with 50 ez after each sequence)​
8x25: 4k, 4 s (fly)
2000

Dryland -- series B
 
10 Aug
dryland
band pulls
pullups (wide grip -- first time in months elbow was cooperative!!!!)
dips
ankle / calf work & mobility

heading to get labs this morning. going to be a crazy day
 
11 Aug
Dryland
20 min airdyne
"Ross" (inspired by Ross E.)
4 rounds
25 kcal Ski erg
10 kb swings (55lbs)
10 streamline jumps (12")
5 wall ball shots (20 lbs)
12.5 kcal assault runner
  • bike felt AWESOME -- sig more distance and kcal burn than last time!
  • "Ross" was a fun workout
  • shoulders limiting factor on wall balls
 
12 Aug
Dryland
airdyne: 10 min; 5 min; 3 min; 2 min (2 min rest between; "go hard / build")

5 rounds
20 kcal on ski erg (settings: 10, 10; 7.5;7.5;5)
10 sandbag (50 lbs) ground to over-the-shoulder
5 db snatches per arm (35 lbs)
10 kcal on air runner
work:rest ratio 1:1

really fun today. loved the sandbag work. great airdyne work too
 
13 Aug
*change of plan* dryland
(needed to sleep, so did so! #victory)

Dryland
300 band pulls
5 rounds
3 + 2 wide grip pullups (elbow seemed to have tolerated it)
5 dips
5 kb cleans
5 "fly raises"
  • good to catch up on sleep
  • first time with pullups in a while, happy elbow is okay
  • need to stay dialed in, tho
 
14 Aug
SCM
200s / 200 p
8x75 drill / min strokes
4 rounds: 50 fly (pull) + (2x25 k)
8x25 with turn (4 swim / 4 kick) fly
1600m

Dryland
Series B
Main
SOHP 45x10x10 (30 sec rest)
Bridges 85x3x8
Sweep BOR 45x3x20, first two with 7 lb, third with 10 lb band​
Accessories
Back extensions 3x10, +1
Abmat situps: 30, 20, 10, 5
calf work (50 bilateral; 10x5 unilateral; 10 jumps)​
  • a real "phone it in" swim practice this morning
  • greater jump than expected in the sohp (scheduled for 40 today), such is the beginning of a linear progression
  • busy work day, too
 
15 Aug
*punt*
bandwork and light kettlebell work

transplant checkup this afternoon
 
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