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Training Log Archive: dbuchholz

In the 7 days ending May 25:

activity # timemileskm+m
  Swimming6 10:15:00 11.71(52:30) 18.85(32:38)
  Physical Therapy7 2:20:00
  Dryland2 1:15:00
  Total7 13:50:00 11.71 18.85

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Saturday May 25 #

Swimming 2:00:00 [3] 3.5 km (34:17 / km)

First practice at my absolutely favorite pool in Seattle (actually hate this pool so much). Colman. You have to walk 10 minutes after parking and it's 100% saltwater however, it's one of two long course pools that we can swim at and the other one is even farther away.

2x200 ev4 kick @3:30

4 rounds
6x50 @1:10
---2x
------minimum stroke count
------35 fast 15 easy
------50 2p
---100 easy @3

3x100 fly 6 strokes then 6 dolphin kicks @2:20

1x200 IM 25 fly-75 back-75 breast-25 free @4

3x100 back 12k/s, 8k/s, 4k/s @2

1x300 IM 50 fly-100 back-100 breast-50 free @6

3x100 breast 4 strokes then 4 seconds glide @2:20

1x400 frIM @8

200 warmdown


Physical Therapy 12:00 [1]

Stretches

Friday May 24 #

Swimming 1:00:00 [3] 2.1 km (28:34 / km)

300 ev4 kick
300 IM drill/kick/swim by 25

6x25 smooth back @30
6x50 back/breast @1
6x75 50 back/25 breast @1:20
6x25 breast @35
6x50 breast/free @1
6x75 50 breast/25 free @1:30
6x100 IM @1:45

Dryland 30:00 [3]

3 rounds (30/30, 35/25, 35/25)

Station 1 - Bench tap overs
Station 2 - Plank side reach through with cord
Station 3 - Plank side reach through the cord other side
Station 4 - Bench hop overs
Station 5 - TRX rows (high-low)
Station 6 - Squat to press with cord
Station 7 - Plank straight reach through with cord
Station 8 - Plank straight reach through with cord other side
Station 9 - 1-legged squat
Station 10 - 1-legged squat other side

Swimming 45:00 [2] 1.2 km (37:30 / km)

First summer league practice (it actually started on monday but I didn't go)

200 free
8x25 kick @45
150 free
3x50 IM order by 50 @1:15
3x100 IM @2
75 warmdown

Physical Therapy 40:00 [3]

Exercises and stretches

Thursday May 23 #

Swimming 1:00:00 [3] 2.4 km (25:00 / km)

300 ev3 non free

2 rounds
---6x50 (free/back) @1
------odds: underwater recovery drill/extended kick/choice drill by 50
------evens: descend
---50 easy @1
---6x25 (breast/fly) @40
------odds: underwater recovery drill/extended kick/choice drill by 25
------evens: descend
---50 easy @1

4x50 @1:30
---1 - 25 fast with chute trying to beat best LCM 50 time
---1 - 35 fast with chute trying to beat best LCM 50 time
---1 - 45 fast with chute trying to beat best LCM 50 time
---1 - 50 fast no equipment trying to beat best LCM 50 time
200 easy @4

4x100 @3
---1 - 62.5 fast with chute trying to beat best LCM 100 time
---1 - 75 fast with chute trying to beat best LCM 100 time
---1 - 87.5 no equipment trying to beat best LCM 100 time
---1 - 100 with fins trying to beat best LCM 100 time
200 easy @4

Physical Therapy 12:00 [1]

Stretches

Wednesday May 22 #

Swimming 1:00:00 [3] 2.55 km (23:32 / km)

300 free ev4 kick
3x100 drill/swim by 50
4x50 fast/easy by 25

3 rounds (fly/back/breast)
---3x50 kick descend @1:15/1:10/1:05
---1x50 easy free @1
---6x25 smooth dps with chute @40
---1x200 IM @4
------rd 1 - kick/drill
------rd 2 - drill/swim
------rd 3 - swim build within each 50

100 warmdown

Dryland 45:00 [3]

4 rounds (30/30, 35/25, 40/20, 40/20)

Station 1 - Plank jacks
Station 2 - Med ball throws
Station 3 - Catcher for med ball throws
Station 4 - TRX (hip ups/mountain climbers/scorp swings/scorp swings by round)
Station 5 - Hip ups
Station 6 - Plank walks
Station 7 - Straight leg lifts
Station 8 - Pusher for straight leg lifts
Station 9 - Sumo squat with med ball to jump
Station 10 - Sitting cord pushes

Physical Therapy 40:00 [3]

Exercises and stretches

Tuesday May 21 #

Swimming 2:00:00 [4] 4.6 km (26:05 / km)

400 free with fins ev4 underwater

2 rounds (back/free by round)
---8x50 25 reachthrough/ladp 25 dps @1:10
------1 - both paddles
------1 - right paddle
------1 - left paddle
------1 - no paddles
------1 - right fist
------1 - left fist
------1 - both fists
------1 - no fists
---6x75 @1:20
------odds: 12/8/4 kick switch by 75
------evens: fast descend
---100 easy @2:10

6x25 @40
---odds: drill
---evens: AO
6x50 @1:05
---odds: drill
---evens: AO
100 easy @2

12x25 @40
---4 rounds
------1 - dps with chute
------1 - AO
------1 - easy
12x50 @1:05
4 rounds
------1 - dps with chute
------1 - AO
------1 - easy
100 easy @2

6x25 @40
---odds: AO
---evens: easy
6x50 @1:05
---odds: AO
---evens: easy

300 warmdown

Physical Therapy 12:00 [1]

Stretching

Monday May 20 #

Physical Therapy 12:00 [1]
(rest day)

Stretches

Sunday May 19 #

Swimming race 2:30:00 [5] 2.5 km (1:00:00 / km)

Last day of the meet

My first event was 100 free. I also just swam this at Sectionals. I didn't drop time but I had a great race.
Then, it was time for my first 800! I swam this whole race right next to my teammate. Unfortunately, she barely out touched me at the end but we both pushed each other to go very fast!

Physical Therapy 12:00 [1]

Stretching

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