Splish Splash - back in the water

01 Jun -- light bands and mobility (tired from yesterday!)
 
02 jun
"chaos"
5,4,3,2,1 wall balls (30 lbs)
6,4,3,2 trap bar deads (135)
5,4,3 db snatch/arm (35)
5,4,3,2,1 box jumps (24)
walking lunges: 288,72,48,36 feet
bear crawls: 288,72,36 feet
tap bar farmer's carries: 72,72
ski erg (33 sec intervals)

basically everything in a hopper and various combinations put together (with a few rules in place)
lots of fun!!
 
3 juni (SCM)
800-200k
4x300(broken -- s, p, s, sf)
200k
3x300(p, pp, sf)
150k
2x300(pp, sf)
150k
1x300(s)
4500m
  • 1 hour 20 min(ish)
  • really slow today, really feeling yesterday's workout
  • got mentally stronger as workout progressed
  • figured out pacing a little better!
 
04 Juni
morning treadmill: 36 min lv 10 hills; good pacing!

Afternoon WoD
21-15-9
wall balls (30lbs)
trap bar deads (135 lbs)
box jumps (24")
10 kcal ski erg in between
 
5 juni
busy work day
bands & mobility
(actually pretty good work!)
 
6 juni--SCM
4500m
800s-400p-200s-200k
4x200s
200k
4x150s
200k
4x125s (final two s/paddle)
150k
4x100(final two s/paddle)
50w/d
  • final two legs of the main set were a vision quest
  • took about 85 minutes, with final 1300 taking considerably longer than first 1300
  • great stroke work today
  • overall, a great workout!!!!!
 
Fri 07 jun
Dryland WoD
21-15-9
wall balls (20 lbs)
trap bar deads (135)
box jumps (20 inch)

15 min air dyne bike
  • Slept poorly, up big portions of the night
  • Necessary warm-up really helped get into the groove
  • High intensity and really good rhythm, especially on box jumps
 
Sat 08 juni
"Mount Trashmore"
Hill runs, lap around park
With the dog!
 
9 juni
WoD
AMRAP (20)
3 wall balls
4 trap bar deads
5 box jumps
6 walking lunges/leg
+
AMRAP (15)
33 sec ski erg
2 wall balls
2x walking lunges (12/leg)
2 box jumps
2 trap bar deads
2 sandbag throws
 
10 Juni
SCM
800-400-200k
4x300
75-50-25k
2x150
75-50-25k
4x75
and 20 min treadmill hills (8 / 6 / 6; two minutes rest at intervals)
 
11 jun
SCM -- 3300m
800-400p-200k
2x400
75-50-25
2x250
75-50-25
4x75 (hard)

20 min treadmill hills (really really hard!)
  • awesome combo
  • really psyched for upcoming test-meet / "simulated meet for practice" this sat)
  • felt strong, at least for parts of the swim
  • good feel for water -- can feel limitations, but that means they can be overcome!
 
12 jun
SCM
800-200k
2x400 (s/p)
75-50-25k
4x200 (s,p,pp, pf)
75-50-25
4x75
  • really really tired today
  • used buoy and paddles today
  • actually, feel like crap
  • have also been gaining weight of late, maybe 5 lbs in the past 3-4 weeks
  • less volume planned for tomorrow
 
13 Juni
SCM -- 3100
500s-400p-300p-200k
2x300 p
2x200 p
200k
4x125 p/p
  • felt awful initially, changed concept of workout to "warm up mode" & adjusted on the fly
  • ended up feeling great and having a great time!
 
14 Juni
SCM -- 2200
500-400-300-300
1x200
1x100k
4x75 p/p
4x25 fly
  • quality sets today
  • good feel for the water
  • less sore than yesterday, yay
 
15 juni
warm up LCM Meet
400 fr: time is within expectations for this point of training
  • felt a lot worse than it "should have"
  • the 3rd 100 was a huge grind
  • delts and lats felt "blown out" after
50 fly: time was much faster than expected
  • was in a really fast heat & really cool group!
  • Turnover and rhythm were good. Wished for a bit more "power feeling" and stroke output
  • VERY happy with recovery from 400
200fr: time was a little faster than expected, lacked a bit of mid-race speed
  • splits were within 3 seconds of each other -- fantastic!
  • Really good recovery & feel for a final event after a hard day!
Very well-run, fast meet: dove in on 400 and touched on 200fr all within 3 hours
  • felt great and positive (mentally)
  • need to work on muscle endurance, esp deltoids & lats
  • LCM pain cave is a different animal than SC's cave -- what is dryalnd analog? How to get that mood?
Training thus far: what has been working
  • more or less exactly on schedule
  • recovery between events was very good
  • even with only 100m fly (on Fri) total volume, fly was still "there"
  • mental side -- enjoyment of the sport and the meet is FANTASTIC
Training thus far: what needs adjusting
  • muscle endurance
  • pain cave / appropriate mood training for the 400
  • lacking a "kick" at this point
YAY!!!
 
17 juni
morning dryland
afternoon treadmill
(the next three weeks are CRAZY with work; have workouts planned, not sure about timing this week. lots in the air)
 
crazy work schedule. only dryland this week, probably next two weeks too....
 
18 juni -- scm
800s 400p 300s 200k
2x500s
75-50-25 k (harder)
4x100
75-50-25k
4x75
3700m
off to NYC and kicking off crazy leg
 
19 jun - 7 jul
Crazy work / travel, reports, etc
dryland (pushups, etc)
swim bands
roadwork / running
treadmill
 
8 jul -- SCM
500-400-300-200k
500/500/400paddles
200k
4x125 fins (fly-EZ-fly)
3500m
+28m treadmill (2 hills cycles), walking with only a little jogging -- really really spent!
Notes
  • 500s with 25 hard every 100m
  • fly with the fins felt amazing
  • warm up sets included sculling, which felt great
  • started with 20 pushups
  • Really, really, REALLY tired!
 
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