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Training Log Archive: dbuchholz

In the 7 days ending Jun 8:

activity # timemileskm+m
  Swimming7 10:30:00 11.81(53:22) 19.0(33:09)
  Physical Therapy7 2:48:00
  Running2 55:31 5.0(11:06) 8.05(6:54)
  Dryland1 45:00
  Total14 14:58:31 16.81 27.05

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Saturday Jun 8 #

8 AM

Swimming 1:45:00 [4] 4.1 km (25:37 / km)
ahr:158 max:201

I had to get out a little early because my friend was taking me home and he had to get to drivers ed.

300 ev4 kick
2x200 ev4 skull @3:30
4x100 roaming 25 fast in reverse im order @1:50
8x50 @1
---odds: 15 fast, 20 easy, 15 fast
---evens: 25 fast, 25 easy

4 rounds
---6x50 @1:10
------1 - 25 kick/25 drill
------2 - minimum stroke count
------3 - 35 fast, 15 easy
---100 easy @3

2 rounds
---5x100
------1 - with chute match first 50 sc to last 50 sc @2
------1 - match first 50 sc to last 50 sc @1:50
------1 - descend by round to 4p @1:40
------1 - with fins 4p with low stroke count @1:30
------1 - easy @3
7 PM

Physical Therapy 12:00 [1]

Was going to some some exercises but I was really sore from swim practice so I decided to just stretch.

Friday Jun 7 #

5 PM

Running 25:31 [3] 3.2 km (7:58 / km)

I wasn't able to get a ride to Cascade practice so I decided to go for a quick run with my dad before summer league.
6 PM

Swimming 45:00 [3] 1.6 km (28:07 / km)

Summer league practice

200 swim
100 kick

6x50 @1
---1 - 3 free build
---4 - 6 stroke build

3 rounds
---100 free fast @2
---75 fly/back/breast smooth @1:45
---50 fast choice @1
---25 kick @45

Relays
7 PM

Physical Therapy 12:00 [1]

Stretches

Thursday Jun 6 #

4 PM

Swimming 1:15:00 [3] 2.3 km (32:37 / km)

125 free middle 25 kick + 8 cord lat pulls
125 free middle 25 kick + 8 wallies
125 free middle 25 skull + 8 jump turns
125 free middle 25 kick + 8 med ball slams
125 free middle 25 kick + 8 single arm trx rows
125 free middle 25 skull + 20 leg swings

75 free middle 25 torpedo 20 + 8 cord lat pulls
75 free middle 25 torpedo 20 + 8 wallies
75 free middle 25 feet first skull + 8 jump turns
75 free middle 25 torpedo 20 + 8 med ball slams
75 free middle 25 torpedo 20 + 8 single arm trx rows
75 free middle 25 feet first skull + 20 leg swings

Breast
2 rounds
---3x50 @1:20
------25 underwater kick/25 1p/4/3/2k
---3x50 flutter breast with fins @1
------1 - head up
------1 - head down with snorkel
------1 - regular
---3x50 @1:10
------1 - minimum stroke count
------1 - fast
------1 - easy

3x25 AO @1
75 easy
7 PM

Physical Therapy 40:00 [3]

Stretches and exercises

Wednesday Jun 5 #

Physical Therapy 12:00 [1]

Stretches
6 AM

Running 30:00 [3] 4.85 km (6:11 / km)

Since we didn't have morning swim practice, I decided to get up early and go for a run. Ran a loop near our house with my dad.
4 PM

Swimming 1:00:00 [3] 3.0 km (20:00 / km)

400 ev4 skull

odds: IM
evens: stroke
2x300 kick @5:40
4x200 pull @3:05
8x100 swim @1:40

8x50 with fins @55
---2 rounds
------underwater/swim
------swim/underwater
------fast
------easy

5 PM

Dryland 45:00 [3]

15 minute active yoga video

3 rounds of stations

Station 1 - 8 TRX Plank to 45 degree
Station 2 - Abs
Station 3 - 8 plank jacks
Station 4 - 8 cord fly pulls
Station 5 - Abs
Station 6 - 16 elevated single leg glute bridges
Station 7 - Med ball pushups 2x (R/L/Both/no med ball)
Station 8 - Abs
Station 9 - Single leg squat with leg on bench and weight

Abs were the same each round
Round 1 - 10 leg raises, 20 elevated toe taps
Round 2 - 30 laying toe taps, 40 streamline flutter kicks
Round 3 - 5 leg raises, 10 elevated toe taps, 20 laying toe taps, 30 streamline flutter kicks

Tuesday Jun 4 #

Physical Therapy 40:00 [3]

Stretches and exercises

Swimming 2:00:00 [4] 4.4 km (27:16 / km)

2x200
---1 - with fins ev4 underwater
---1 - with buoy ev4 feet first skull

2 rounds
---9x25 underwater @45
------15 with buoy at head
------20 no equipment
------25 with fins
---50 easy @1

Fly
16x25 surf fish drill @45
---paddles --> fist progression
---evens: fast
12x50 fly @1:10
---3 - extended fly pull 1 easy
---3 - 1p/4k 1 easy
---3 - descend 1 easy

2 rounds
---6x25 descend sc 1-3 and 4-6 @45
---6x50 @1
------3 - 2p +2
------2 - 2p +1
------1 - 2p
---6x75 @1:40
------1 - 2p+2
------2 - 2p+1
------3 - 2p
---100 easy @2

100 warmdown

Monday Jun 3 #

Swimming 45:00 [2] 1.3 km (34:37 / km)

Went to summer league practice because we had the day off at Cascade.

200 swim
200 kick

8x25 @40
---odds: fast breakouts
---evens: build

2 rounds
---75 easy @2
---125 fast @2

2 rounds
---50 easy @1:15
---100 fast @1:45

2 rounds
---25 easy @1
---75 fast @1:30

200 warmdown

Physical Therapy 40:00 [3]

Exercises and stretches

Sunday Jun 2 #

Swimming race 3:00:00 [5] 2.3 km (1:18:16 / km)

Last day! It was cloudy and cold and started to rain after the relays.

1200 warmup

First event was 200 free relay. Swam pretty well.
Second event was the 100 fly. I was not fully warmed up so I added 2 seconds but I also swam it 2 weeks ago so I wasn't expecting to drop a ton of time.
Third event was the 200 free. I was so tired going into this race so I tried to take it out too fast and really died. I did drop about a second but I should have been able to drop a lot more time.
Last event was the 100 breast. Focused on my kick because I knew I wasn't dropping time.
A little bit disappointed that this is my last swim meet before champs but I'm very excited to be able to go to the Czech Republic for JWOC. I'll just have to work extra hard to make sure I stay in shape.

Physical Therapy 12:00 [1]

Stretches

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