Splish Splash - back in the water

Thu
morning pushups / band work (16,...,1)
2.5 mile beach loop walk at lunch time
GPP, LISS (60) in afternoon
-- added rack pullups
 
Fri
pushups + band pulls: 5x17; 3x12; 3x5
pullups: 3x6 std grip; 3x3 neutral
high angle situps: 3x10
back extensions: 3x10 (+ 18 lbs)
dips: 3x10 (+15 lbs)
rack pullups 3x5
catch-n-pull 3x8 / arm

60 min LISS
 
Sat:
75 min (fun) circuits; favorite: burpee / lateral jup over
 
Mon morning
pushups + band pulls 5x17; 3x12; 3x5
2.5 mile puppy walk (and some beach time)

Afternoon:
GPP + 60 min LISS
 
Tuesday
pushups, band work
rack pullups 5x5
3 miles
 
Wednesday
pushups, band work - shoulder finally feeling better (IOW, "can't feel it")
60 min CV work / LISS
 
Thursday
pushups, band work
2.5 miles

haven't found out results of repeat labs earlier in the week. malaise not as great as last few weeks
 
Sunday
pushups / band pulls
2.5 miles
GPP / prehab / dryland stuff
25 min "practice rhythm" treadmill work
 
Monday
pushups, band work, shoulder mobility
72 min LISS
 
Tuesday - "pre season" practice
(Tuesday practices throughout September for October start -- 4 weeks out!!)

600 warmup
20x25 :30 / IM order
4x200 3:00
8x100 1:30
8x75 1:15 / free-fly-free
6x50 1:00 / sprint
200 warm down
3800 yds

Notes
  • Off season GPP / dryland very helpful - much stronger place after this summer cp w/ last summer's program
  • Pleasantly surprised with the pacing on the 100s and 200s - 1:15ish for 100s; 2:30s for 100s. sub 1:00 for 75s
  • To minimize cramping did use pull buoy, which is a bit slower for me, but easier on the calves
  • High elbow catch drills and work helped
  • Band work, face pulls, Y-pulls, rack pullups also good stuff
 
Wed
Happy news is that shoulder was not pissed at me :)
worked mobility drills, band pulls, and face pulls
200 pushups
50 rack pullups
3x5 regular pullups
 
Thu
more mobility work on the shoulders
2.5 miles
3 rounds of {8,7,...,2,1} of
pushups, band pulls, rack pullups, high angle situps

tough project going on, so this workout was equal parts GPP and mental unplugging
 
Sat
(nothing on Friday - unplanned day off, work got in the way)

Swim - 1000 yds (easy; ca 14 min) plus:
10 rounds vertical kicking drills
8 butterfly dead-stop accelerations
 
Waves on Lake.JPG Sun:
Beach workout
800m warmup (two laps around our little area)
2 minutes each:
banded lunges, bear crawls, partner wheel barrow walks

2 times through:
ladder run (4 rungs, 15m each segment) + 50 lb sand bag
ascend + 5 pushups at bag drop off
decend + 5 pushups before bag pick up

2 rounds: 4 minute AMRAP
MB/wall ball throw over valleyball net to partner; 3 burpees each minute

5 rounds tug of war

150 pushups, 150 band pulls
 
Monday
Limited time cuz of work
150 pushups, 150 band pulls (progression - 7 sets)
2.5 miles
 
Tue 13 Sept - Mon 19 Sept
project on t-cell lymphoma (ATU, qual w/ KOLs) kicked off nicely! my share in that project is over
moving to new position, new company, starting 26 sept
continued routine of pushup progressions, band work, and light couple of miles (2.2-3.25 miles)
 
Tuesday 20. Sept
Morning GPP
pushups 5x20
band pulls 5x20
rack pull ups 5x5
back extensions (25lb 3x10)

Evening Swim practice
500 warm up (swim, pull)
10x50 kick :1:05
4x {25,50,75,100,75,50,25}
  • Base 25 seconds
  • 25s, 75s hard / sprint
  • 50s, 100s recovery swims
  • Sets 1, 3 stroke (fly and breast)
  • Sets 2,4 free
Just 60 minutes today; 2600 yards

Notes
  • Final 75 fly was ugly :)
  • Shoulder didn't like the stroke work
  • Conditioning felt fine
 
21 Sept
Lots of shoulder mobility, etc
GPP, "shoulder-sparing" dryland

22 Sept
100s:
air squats
pushups
lunges
band pulls

Y pulls, L pulls, face pulls
rack pullups

45 min LISS

23 Sept -- doh!!! whoops. somehow it got away from me and nothing happened
 
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