Splish Splash - back in the water

10 Sept
Morning Dryland
Band work
pushup / air squat / pullup / dip / heavy band ladder 10-1

Noon
grease the groove pullups, dips

Eve weights / dryland
100s squats (100 reps w/ bar)
4x25 thrusters (25lbs)
3x10 back extensions
100 kcal ski erg

*slept more than 12 hours and slept through swim practice
*most sleep in quite a while (at least 1.5 years)
*good sessions going on today
*the squats were really fun - not the usual 10x10 (30 sec rest), but in "bulk sets"
 
11 Sept
dryland +
good air squats (a little sore from Monday!)
pullups, dips sets were great!

12 Sept
morning dryland, bandwork
 
Sept 13, 14:
Dryland and grease-the-groove pullups sets
Bandwork
 
Sept 15
Bandwork, BW routine
mobility
3.5 miles run (with dog!! yay!)

Sept 16
Bandwork
4 miles with dog!!

Sept 17-21
Hotel room workouts, strapwork
 
22 Sept
weights
squat 75x6x6
front squat 45x3x12
BOR / sweep 65x8x8 + 7lb band

back extensions 15x3x8
overhead lunges 15x3x8 (per leg)
3-wat band pulls + plate raise (15) 14-12-10-8-6-4-2

WoD
AMRAP (8)
10 kcal ski erg
2 pullups
3 dips
(6 rounds total)

consistently inconsistent of late but doing something every day
really busy stretch at work
 
23 Sept
kb deadlifts (88lb KBs) 6x6
SOHP 55x8x8, 30 sec rest
Hip Thrust 95x6x8
MB situps 4x10 (25 lb ball)

WoD
AMRAP (8)
10 kcal ski erg
4 saluki burpees
4 plate lunges / leg (15 lbs)
2 pullups

15 min airdyne bike
 
Sept 24 - Oct 8

bandwork, shoulder mobility, BW sets every day
work schedule has changed things around a bit, too (less time for morning dryland, but evenings opened up for weights)
 
9 Oct
Morning swim
1000m
300 w/u
4x75 s (10 sec rest)
6x50 kick / drill (20 sec rest)
4x25 fly (AWESOME! great timing of stroke) (15 sec rest)

20 min treadmill
stretching, mobility

Eve weights (series B)
deadlift (sumo) 105x3x5
SOHP 55x8x8
Curtis P 55x3x5
Core set 5x(weighted carry (70 lb dbs (20 feet forwards, backwards)) + 5 abmat crunches)
 
10 Oct
Morning SCM
1800 m
200 s / 200 p
4x125 pull, paddles
3x(4x75) k (fins); pull; fly-free (with fins)

20 + 2 min treadmill
stretching, mobility

Eve weights (Serie A)
squat 85x8x8
hip thrusts 85x3x12
BOR (sweep) 55x3x12
Core set 5x(10 hypers, 10 abmat crunches, 2 pullups, 2 knee raises)
 
11 Oct
bands, bodyweight, mobility
* good pullup set
really happy with the heavy bands
 
12 oct (B series)
Sumo DL 105x5x5 (feeling better with form and timing)
FS 70x3x8
SOHP 55x8x8
Lateral weighted carries 3x (60lb dbs for 15 feet)
Core set
bands (face pulls, pull aparts)
stretching
 
13 Oct (A Series)
squat 95x6x6
hip thrusts 95x3x10
sweep BOR 60x5x10, purple band
Core set
Bands
Stretching

Ski erg
4x2 min (1 min rest), working on pacing (thinking 200 fly this year)
 
14 Oct (B series)
Sumo DL 155x5x5 (felt more confident with the movement; a couple were awesome!)
FS 75x8x3
SOHP 55x8x8
Lateral carries (60lb / 16 ft)
Core set
Bands
Stretching

  • still uncomfortable with form, but today had some "great moments"
  • FS feels better with a slightly narrower stance
  • a couple of the sumos really felt like the weight floated up there (a couple of bad lifts, so keeping it light for now)
 
15 Oct
SCM
200s / 100 p
4x125 p (15 sec rest)
4x75 IM
2 rounds 2x150 pull, paddles + 1x150 k (fins)

2.5 miles treadmill
 
Start of 2018-2019 season

Starting thoughts
  • Learned (confirmed) frequency is the most important attribute of a training block
  • TX Games showed good results from consistency
  • TX Games also showed a muddle, with the 500 training and the sprint training sub-optimally integrated
  • Focus on fly
Ideas for season
  • Top 50 in 50, 100 fly
  • Try a couple of 200 fly races (see how close to 2:30)
  • Evanston, Swedish Fish, States, Nationals
Ideas for training
  • "Modern" underwaters
  • Breathing drills
  • Kicking strength
 
16 Oct
SCM
300 s / 250 p
3 rounds
3x75 (rd1: IM, (2)fly-free-fly; rd2: fly-free-fly; rd 3 = rd 1)
1x100 3 breaths max
1x25 ez​
8x25 k (4 position fly)
1x50 ez
2x25 fly / stretching it out
2000 m

2.5 miles treadmill + stretching

Evening (Series B)
DL 135x5x5
FS 95x8x3
SOHP 55x8x8
Core Set
Bands + Stretching
 
17 Oct
Series A
squat
bar x 30
120x6x6
125x5x3
135x3x2
Hip Thrusts
115x3x8
BOR (sweep)
65x3x10 + purple
65x1x6

truncated due to time
 
18 Oct: Series B
Rack pulls
135 x 3 x 5
165 x 1 x 5
185 x 2 x 5
Sumo DL
185 x 3 x 5
195 x 3 x 3
FS
95 x 3 x 5
105 x 3 x 5
115 x 3 x 5
125 x 3 x 3
SOHP
75 x 3 x 8
85 x 4 x 6
95 x 3 x 4
 
Last edited:
19 Oct: Friday Fun
A) Pick 'em Up: 21-15-9
Thrusters (bar)
sand bag over-the-shoulders (50lbs)
10 lunges / leg in between sets​
B) Getting to the Core of the Matter (5 rounds)
8 hypers
8 abmat crunches
8 pushups
1 pullup
5 knee ups​
C) Burn it out (5 rounds)
20 ski erg calories
10 15-lb plate raises
10 3-position band pulls
(1 min rest)​
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,236,890
Messages
55,452,561
Members
174,783
Latest member
notnormal

Share this page

Back
Top