Splish Splash - back in the water

24 Sept
100 pushups, lunges, band pulls
2.5 miles

25 Sept
100 pushups lunges, band pulls
36 min LISS

26 Sept (long day - offsite at meetings total "on" time was 5:30 am - 8 pm.
Hotel room: 100 pushups, situps, air squats, lunges, bear crawls

27 Sept (early morning after long day)
(hotel room/2: 50s of each)
 
28 Sept
Dryland
EMOM (10) x4 front squats (95 lbs)

18 min circuit
40 Cal row
30 KB swings (55)
20 strict ring dips
Rest 5 min
20 strict ring dips
30 KB swings (55)
40 Cal row (didn't make it to this one in the time allotted)
 
29 Sept (Thu)
Dryland
warmup, mobility, etc
4 rounds
400m run
25 MB throws to target (MB = 16 lbs; target 11 feet)

Hang cleans
every 90 seconds 3-4 hang cleans with "reset" (95 lbs)
 
1 Oct
2.5 miles
band pulls, y pulls, face pulls, L pulls
100 pushups

2 Oct
2.5 miles
band pulls
 
3 Oct
Morning GPP
50 pushups, situps, lunges
3x8 rack pullups
42 min LISS

Dryland
6 rounds, 5 min sendoff
15 Cal row
12 hanging knee raises
9 burpees
6 pullups (had to break em up into two sets for three rounds; three sets for final three rounds)
 
4 Oct
Morning GPP
45 min LISS

crashed this evening. fell asleep before swim practice!
 
5 Oct
Dryland

EMOM 8: 4 x shoulder to overhead (75 lbs)

2 rounds circuit
40 KB swings (55)
30 box jumps, step down (20")
20 shoulder to overhead (75 lbs)
 
6 Oct
Swim practice (45 min)
600 warm up
4x(4x50) kick
1) right side
2) left side
3) 12 kicks per side, keep cycling through the 50
4) 6 kicks, 3 pulls...

4x(4x50) 1:00, easy
1) minimize strokes per 50
2) maximize streamline, kick after pushoff
3) sprint first 12.5 (off the wall)
4) sprint third 12.5 (off the wall)
 
7 Oct Fri
32 min treadmill hills - walk, jog, run
 
8 Oct
Swim practice
600 warm up
8x100 kick (2:15)
4x(3x50) drill free (1:00) (some sort of strange drill set I've never done before...)
4x50 1:00 (minimize strokes per 50)
4x50 1:00 (max dist off the wall)

2400 yds
(45 min)

notes: coach was some sort of sub who had some of this really strange programming. pacing didn't really make things feel like a warm up. really strange pracitice...
 
9 Oct
Sunday Workout
in all 1700 yards in about 45 minutes
most of the programming was based off of a Rowdy Gaines / Gary Hall Sr. promo video for their swim camp -- think: fighter's training promo vid before a fight and how that causes inexperienced folks to grab their elevation masks, mooring ropes, and do whatever crazy stuff they see and justtify it with "well, [professional, famous practitioner does it]..."

this translated into idiotic drills and very shoulder unfriendly body positions.

so when R shoulder started to show signs of swimmer's shoulder pains, fukkit.

Checking out other teams on Monday
 
10 Oct Dryland

Fun dryland (light / keep moving and work breathing during the different movements)
Warmup, dynamic stretching, PVC pipe
Pushpress set: 8 rounds EMO90sec 4 PP 115 lbs
then 5 rounds of the circuit
12 deadlifts
9 hang cleans
6 shoulder to overhead
 
11 Oct Swim
(swim meet buddy of mine and fellow NESCAC grad recommended his club, relatively close to work in the trendy West Loop)

200 pull, 200 swim, 100 kick
4x25 arm lead hip drills
3 rounds:
1x100 1:40 (1:20; 1:18; 1:19)
1x75 overkick / swim / choice 1:20 (*overkick = exaggerated kicking)
2x50 build to 90% 1:10
1x25
rest 1 min between rounds

1x100 easy no-board kick

4x100 1:45 - keep / beat pace of 100 in the circuit set (1:21; 1:17; 1:19; 1:18)
2x200 pull, increasing speed by 50 (3:30)
6x50 (2 fast 1:00; 1 easy 1:30)

2700 / 60 min

Notes / silly confession
Couldn't figure why stroke was so inefficient per 25. And really surprised with how slow the 100s seemed to be (was a lot harder than I expected keeping 100s around 1:20 (and why 1:20 seemed to be today's threshold)...
Realized it later in the evening...

SHORT COURSE METERS.

That made the practice much, much better :blushface:

so 2700m / 60 min
 
Last edited:
12 Oct Wednesday
Dryland
dynamic warm up, lots of hhip rotation and warmup

24 minutes to do as much work as possible / AMRAP
200m row
12 burpee box jumps (20" box)
9 butterly / abmat situps
 
13 Oct Thu
Swim
200 pull; 150 kick; 100 swim
4x25 ez kick
3 rounds
2x75 (build: 1st rd 75%; 2nd rd 85%; 3rd rd HARD)
1x50 (cool down after rounds 1, 2)
1x200 ez

4x100 1:45 O: 75 build, 25 hard; E: 50 hard, 50 ez
8x25 :40 2 hard kick; 2 swim
6x50 1:05 descend 1-3 & 4-6 (34 sec each for 3,6)
2x100 warm down

2400m / 50 min
 
14 Oct / Fri
Vampires (labs)

active recovery 2.25 miles
 
15 Oct / Caturday
40 min LISS (bonus puppy beach!)
 
16 Oct / Sun
600 warm up
20x25 :35
4x150 2:15 (held ca 1:43)
4x75 1:15 (held ca :53)
1x50 easy / shake it out

3 rounds (1350 total):
4x75 1:30 (supposed to be stroke - did free, cuz early)
6x25 :35

200 w/d
(3600)

Good workout. massive cramps. but first workout that had some sort of semblence of early-season programming / philosophy (with the weekend club)
 
17 Oct - 27 Oct
on the road - IDIs -- hotel room pushups, band work; light walking during break or if a respondent is no-show
feeling lousy during week of 17th. Finally feeling better.
Pace continues next three weeks
It gets like this sometimes. Adjust and keep doing 100% of what you can each day, accepting that 100% varies
 
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