Splish Splash - back in the water

24.Nov
Dryland
6 rounds
20 box jumps (18")
10 kb swings (53)
5 squats (115)
bear crawl + lunge lap
50 jumping jacks​
2 rounds
20 box jumps
10 (72) + 20 (44) kb swings
bear crawl + lunge lap​
3 rounds
5 SOHP (95) + 20 BOR (45)
10 back extensions​
…and stretching
 
bit of a holiday going on in there

and some light daily GPP work and a 450m open water swim

back to craziness, naturally
9 Dez -- globo gym
10 Dez -- nothing (Medical stuff)
11 Dez -- globo
12 Dez -- globo

13 Dez -- Scy (shortened by a work fire drill as I got to the pool)
400s/300p/200k
4x100 (1:30)
  • was actually great quality for a meager 1300y
14 Dez -- GPP routine (short)
15 Dez -- globo
 
18 dez
SCY (2500)
400-300p
4x100 1:45 (1:21, 1:24, 1:22, 1:17)
4x200 p/p 3:00 (2:41, 2:41, 2:40, 2:33)
20x25 (45 sec, hard kick (fins), IMO)
1x100 w/d
 
19-22 Dez
globo dryland
(added treadmill after dryland)
 
26 Dez
globo + treadmill
(36 min -- lv 10; first 10 min run; then 2 min hard / 2 min rest)
stretching after each session is also going well
 
27 Dez
SCY -- 3600
800-600-400-200k
4x125 p (2:15)
4x200 fly (fins) (4:00)
3x100 (2:00) w/d, ez

Evening hatch (day 2) + 24 min bike
 
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28 Dez -- swim bands
29. Dez globo dryland + 36 min treadmill
30 Dez -- bands / mobility
31 Dez -- 50 min treadmill
1. Jan -- globo + 32 min (broken) treadmill hills
 
2 Jan
SCY -- 3400
800-600-400-400-200-200k
2x200 fly (fins) 4:00
1xThompson 200k
1xThompson 200 IM

Afternoon -- hatch program; week 2 (day 1)
 
have had several strong reactions to the chlorine in the pool -- sidelined until appropriate MD appointments. Sticking to dryland and treadmill for now!
 
5 Jan Dryland / globo
pulling + pushups + pullups
BOR
Hammies, leg extensions, frog pushes
walking lunges, back extensions
32 min (broken) treadmill (chunks of 4,3,2 minutes with a minute or two in between) -- pushing the pace as much as possible
stretching
 
have been sick and labs have been abnormal. on a "workout freeze" for the present. just doing nice walks with the dog and being that type of active until the URI has run its course and when the labs have normalized again...
 
23 Jan -- lighter treadmill (4 run / 2 walk, avg 12:45 min miles)
some pulling / upper back work
stretching

allowed to do above, still adjusting to higher dose of meds and their wonderful side effects
 
Labs have normalized! side effects from increased dose are tolerable! yay!
Started with some light squats and TBDL along with the BW and pulling work

25 Feb SCY
2700 Yards
1000 (75 s, 25 drill)
600 (25 s, 75 drill)
400 pull
200 k
4x125 (2:15), paddles, stretch it out (held 1:36-1:38)
  • used a nose plug! see if that prevents the sinus Sx
  • squats with the bar and TBDL with 135 (21-15-9 reps each) -- instructions are "don't get sore, ramp up very slowly"
  • 6,5,...,2,1 pullups, and dips
  • 30-10-10 pushups; 50 situps
  • felt great in the water and sure am tired now :)
 
wellll.... the URI / sinus Sx re-emerged in the eve.
5-6 hours after, not 3-4 hours later
Felt like a really severe URI the next day and evening, but abated and recovery was quicker, but still a lousy 48 hours
will try nose plugs + vaseline to see how that works. also will try a new nose plug
Work demands are high the next three weeks -- won't risk the URI-like day (sick day) until after this crunch is over
Several other TX swimmers reported similar reactions, episodically, and all were sudden onset

continuing with squats, SOHP, TBDL, and BW work for dryland. will get in shape for Masters State Meet somehow!
 
lol.
globo workouts were great -- squat, sohp, tbdl, pulling sets, etc

and now home workouts :)
today: "circuit with fred"
20 min AMRAP: 3 air squats, 2 pushups, 1 pullup, 1 dip
then
2x10 min run (basically a 20 min "down and back")
then
stretching, mobility
 
17 Mar
3 rounds (continuous): 30-20-10 / 3-2-1 (air squats, pushups, situps / pullups, dips)
50,40,...,20,10 swim bands
10,9,...,2,1 blue band "pull aparts"

afternoon 20 min jog
 
18 Mar:
5 rounds
20 pushups, 20 situps, 20 air squats, 2 pullups, 2 dips

5 rounds
50 swim band pulls
20 band horizontal "pull aparts"
 
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