Splish Splash - back in the water

9 jul
300 band pulls + pushups, shoulder DB routine
  • was feeling pretty lousy all day
  • this was max effort
  • liked breaking up the 300 pulls
 
10 jul
SCM
800-400p-300s-200k
500s-500p/p-400s/p
200k
+ 28 min treadmill (2 hill cycles), walk - jog - run
  • incorporated more sculling into warmup (every 100m on the 800)
  • added in sprints every 100-125m on the main set
  • had a good time!
 
11 jul
treadmill only
32 min -- really hard effort, great stuff!
150 band pulls
 
Good race on Fri -- exactly where expected to be at this point of training!

Sat: 2.2 miles (with Sisi)
Sun: weights / dryland, 2.2 miles with Sisi

front squat
sohp
BOR
hip thrust + trap bar dead (superset)
 
15 juli
SCM
800-400p-300-200k
500 (swim straight through)
75-50-25k
500 (sprint 25, scull 25 every 100)
75-50-25k
500 hard (paddles)
75-25k
4x125 fins (fly-ez-fly)
4100m
20 min treadmill (walk / grind it through)

afternoon
light dryland
 
16 Juli
SCM -- 4100
800-400p-200k
4x150 (hard / swim / pull / pd)
200k
4x150 (hard / brokenx3)
200k
2x125 (good effort)
200k
2x200 (pull, grind it out)
2x75 (grind)
4x25 (fly)

  • really tired today
  • first 150 was excellent!!!
  • didn't have much in the tank
  • refocused workout to be a "grinder"
  • oh yeah!
  • labs later today
 
17 juli
SCM -- 4100
800-400p-300s -200k
500s (good)
200k
4x150 (125 hard, 25 ez)
200k
500 paddles
2x150 (k, pull)
4x50 (fly/ez)
  • first 2550 / 2600 was great, sorta limped across the final 1600m :)
  • busy day -- may have jinxed my afternoon with a planned weights session
 
18 Juli--SCM
4600
800-500p-300s-200p-200k
2 rounds (1: swim, 2 p/p)
400-300-200-100, 200k
4x50 fly-ez (fins)
(+face pulls)
  • a good zone today!
  • this was a great workout for the 200m, 50 fly -- need a little longer stuff for the 400m
  • pretty psyched about this week, thus far
  • most swim volume since Feb 1990...
 
19 Juli
3200m
800s-500p-200k
500 (strong swim)
200k
4x150 (hard / ez/ hard)
200k
4x50 fly
  • 20,200m for the week
  • little bit of a "rest" style workout today
  • the 500 and the sprints felt A M A Z I N G
  • need a little more quality 500s and some more sprint fly
  • Games 4 weeks away!!
 
20, 21:
pushups, mobility (Sat)
weights (Sun) -- had lots of fun!
 
22 Juli
800-500p-300s-200p-200k
3x500 (s, s, paddles) hard effort
200k
3xThompon 200s fly (p, dr, sf)
4300m
  • felt great
  • really happy with the 500s (esp the first one)
  • face pulls / some extra work after, great!
  • lots of weekend bloat. heaviest weight in about 6.5 months :(
 
23 Jul
treadmill dryland only
(work weirdness)
32 min hills (lv 12)
face pulls, etc
  • best treadmilling in a while (best since states)
  • really happy with in-between hills recovery, increased speed
 
24, 25, 26 jul
massive curveball on project. BW work

27 jul
4 miles outside (beauty-beauty day!)
swim bands, pushups, DB work

28 jul
treadmill-o-rama (varying hills, speeds: 48 minutes of work; 12 min cool down)
face pulls / rowing work
  • looks like more predictable sailing between now and the Games
  • happy with the effort yesterday and today (exhausted today!!!)
  • getting in roadwork & pushups & walking lunges to do as hotel / conditioning- preserving work when there's no pool access
  • Psyched by the great swims and stories coming out of the British Transplant Games! Awesome work, Teams from GB!
 
29 Jul
SCM -- 2100m
800-600-300-200-200(k)
  • just a long warmup today
  • off to BOS for a day trip / report presentation
  • very psyched to get in the water this morning!
 
30 jul -- day off by circumstance
  • "day trip" flight home cancelled
  • round robin's barn to get home
 
31 Jul
SCM -- 3900m
800-600p-200k
2x600 (hard, paddles)
75-50-50-25k
2x300 (hard, paddles)
75-50-25k
75-50-25 fly (pull)

Dryland
horizontal pulls
vertical pulls
walking lunges
pushups
  • 6.5 lbs heavier this year than last year
  • weight gain traced to this one project
  • really good on the "hard" swims (esp the first 150m)
  • like the concentration on #strokes as opposed to distance as proxy for LCM
 
1 Aug
morning dryland -- 6:30min continuous band pulls; pushups, situps; face pulls, horizontal pulls
afternoon SCM (2100)
800-600-300-200-200k
  • great quality meters today!
  • knew it would be a short workout from time at the pool
  • some more crazy days (always seems to be such) through middle of next week
 
1 Aug
SCM (2100m)
800s-600p-300s-200p-200k
+ pulling sets + walking lunges
+ morning swim bands
  • FELT GREAT!
  • had to go in afternoon
  • Crazy crazy busy, I clearly interrupted a "clique" that was used to having the pool all to themselves
 
2 Aug
SCM (400m)
just a "swim meet warm up"
felt really strong
too crowded for any other work (afternoon)
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,236,981
Messages
55,459,205
Members
174,787
Latest member
Freddie556

Share this page

Back
Top