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Training Log Archive: dbuchholz

In the 7 days ending Jun 15:

activity # timemileskm+m
  Swimming7 10:15:00 15.29(40:14) 24.6(25:00)
  Physical Therapy5 2:29:00
  Running3 1:49:32 10.06(10:53) 16.19(6:46)
  Biking8 1:19:31 12.32(6:27) 19.83(4:01) 65
  Dryland1 40:00
  Total23 16:33:03 37.67 60.62 65

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Saturday Jun 15 #

Swimming 1:45:00 [4] 4.8 km (21:52 / km)

Had to get out early to go to my brother's graduation party

200 ev4 skull
4x100 roaming 25 non free
8x50 @1:05
---odds: 4/3/2/1 breath per 50
---evens: 25 fast/25 easy

4 rounds
---2x100 @2
------1 - kick/swim/drill/swim roaming 25 fast by round
------1 - 75 build/25 easy
---4x50 1:15
------2 - 2p
------2 - 35 fast/15 easy
---100 easy @3

2 rounds
---4x50 @50
------3 - 4p
------1 - easy
---4x100 @1:30
------3 - descend to 4p
------1 - easy
---200 fast descend by round
---100 easy @2:30

Friday Jun 14 #

7 AM

Biking 11:21 [3] 2.8 km (4:03 / km)

Bike to school
11 AM

Biking 11:45 [3] 2.8 km (4:12 / km)

Bike home from school
1 PM

Biking 10:25 [3] 2.8 km (3:43 / km)

Bike to school again
2 PM

Biking 12:18 [3] 2.8 km (4:24 / km)

Bike home from school again
4 PM

Running 17:20 [3] 3.31 km (5:14 / km)

Quick run before summer league practice. Was holding a faster pace but my shoelace kept coming untied so I had to stop to tie it a couple times.
5 PM

Biking 5:20 [2] 1.6 km (3:20 / km)

Bike to pool, about 50% downhill
6 PM

Swimming 45:00 [3] 1.7 km (26:28 / km)

Summer league practice

200 warmup

2 rounds
---3x75 build @1:30
---3x25 fast @40
---3x100 fast/smooth/fast by 100 @2:15
---3x50 fast @45

Plus a quick game of sharks and minnows at the end

Biking 7:58 [3] 1.6 km (4:59 / km) +65m 4:08 / km

Bike home from the pool

I hate this hill so much

Thursday Jun 13 #

7 AM

Biking 9:52 [2] 2.73 km (3:37 / km)

Bike to school
1 PM

Biking 10:32 [2] 2.7 km (3:54 / km)

Bike home from school
2 PM

Physical Therapy 45:00 [3]

Lots of exercises
4 PM

Swimming 1:45:00 [4] 3.55 km (29:35 / km)

We split up into specialties today and my group (sprint) finished a little early

300 ev3 50 kick/skull
3x150
---1 - kick/swim @2:40
---1 - drill/swim @2:30
---1 - fast/easy@2:20

4 rounds (both/r/l/no paddles by round
---2x25 surf fish drill with snorkel and low buoy @1
------5 wallies in between 1 & 2
---2x50 flutter fly with fins @1:20
------#1 with snorkel
---2x25 fly @40
------1 - fast
------1 - easy
---50 easy @1

Split into specialties

3 rounds
---6x25 fast
------2x r paddle/2x left paddle/2x no paddles
---------rd 1 - 15 fast with chute @1
---------rd 2 - 20 fast with no equipment @50
---------rd 3 - 25 fast with fins @40
---100 easy @2

3 rounds
---6x25 fast
------1 - @30
------2 - @40
------3 - @50
---100 easy @2

300 warmdown

Wednesday Jun 12 #

6 AM

Swimming 1:00:00 [3] 3.1 km (19:21 / km)

300 with fins ev4 underwater flutter breast

6x75 @1:15
---odds: breath 3/5/7 by 75
---evens: 5/7/9 kows by 75
50 easy

18x25
---3 times
------ww skull with snorkel @50
------I-Y @40
------swim @30
------3-3-3 kick @50
------2k/1p @40
------swim @30

3 rounds
---100 10k/s back/2k/1p breast @2
---200 frIM pull @3:20
---300 frIM descend with fins @4:20

100 warmdown
4 PM

Swimming 1:00:00 [3] 2.85 km (21:03 / km)

200 ev4 upside down underwater breaststroke

3 rounds
---3x50 breast pull @55/1/1:05
---3x100 free pull @1:20/1:30/1:40

3 rounds
---3x100 kick descend with board and snorkel @2
---4x25 @40
------odds: torpedo20
------evens: 15 fast kick/10 ok

100 warmdown
5 PM

Dryland 40:00 [3]

3 rounds
2ish minutes a round with 30 seconds transition

Station 1 - Jump rope
Station 2 - 6 lying med ball throws to sit up/6 feet up passes/12 feet up on the side (both sides)/6 lying overhead passes with flutter kick
Station 3 - Lying med ball throws (6L/6R/6both/6 sitting/6 underhand)
Station 4 - 6 med ball squats to high pass/6 sumo squats to slam/6 jumping lunges with med ball slams
7 PM

Physical Therapy 40:00 [3]

Stretches and exercises

Tuesday Jun 11 #

4 PM

Swimming 2:00:00 [3] 4.3 km (27:54 / km)

2 rounds
---200 free
------rd 1 - ev4 dab
------rd 2 - ev4 penguin skull
---6x25 @45
------15 with paddle underwater
------20 underwater no equipment
------25 underwater fast with fins

2 rounds
---150 back drill @2
------2x(single arm edge catch skull/single arm reachthrough/single arm)
---2x100 back @1:50
------1 - back with OG paddles
------1 - back descend

2 rounds
---4x50 @1:10
------with chute rolling 12.5 fast, 25 drill/25 dps
---4x25 @40
------descend 1-3
------4 easy

1x50 dps fr @50
1x50 2p @1
2x50 dps fr @50
2x50 2p @1
3x50 dps fr @50
3x50 2p @1
4x50 dps fr @50
4x50 2p @1
100 easy

1x50 dps fr @50
4x50 2p @1
2x50 dps fr @50
3x50 2p @1
3x50 dps fr @50
2x50 2p @1
4x50 dps fr @50
1x50 2p @1

200 warmdown
7 PM

Physical Therapy 12:00 [1]

Stretches

Monday Jun 10 #

9 AM

Running 36:44 [3] 6.13 km (6:00 / km)
ahr:179 max:203

Ran about 1.4 to the track as warmup

100 fast, 100 easy
200 fast, 200 easy
300 fast, 300 easy
400 fast, 400 easy
300 fast, 300 easy
200 fast, 200 easy
100 fast, 100 easy

1.4ish cooldown back to my house
4 PM

Swimming 2:00:00 [3] 4.3 km (27:54 / km)

2x200 @4
---1 - even 50s paddle head
---1- odd 50s paddle head

2 rounds
---3x20 vertical dolphin kick with hands out @1:30
------1 - face forwards
------1 - face backwards
------1 - face forwards down and backwards back
---4x25 underwater @45
------1 - focus on up kick
------1 - focus on down kick
------1- fish kick
------1 - fast
---50 easy @1

3 rounds
---2x125 with snorkel @2:10
------75 SADP, MADP, LADP by 25
------50 dps
---2x150 with snorkel @2:40
------extended edge finish, rooftop recovery, 2pp by 50
---------rd 1 - 12 than 10 k/s
---------rd 2 - 10 than 8 k/s
---------rd 3 - 8 than 6 k/s
---2x175 @3
------1 - fast descend by round
------1 - easy

2 rounds
---3x75 with chute, paddles, and snorkel roaming 25 SL kick @1:40
---3x25 all out @40
------1 - 25 SL kick
------1 - 12.5 SL kick/12.5 swim
------1 - 25 swim
---25 easy @1

100 warmdown
7 PM

Physical Therapy 12:00 [1]

Stretches

Sunday Jun 9 #

9 AM

Running 20:48 [3] 3.09 km (6:44 / km)
ahr:142 max:184

Ran an old SART map at Shoreline Community College. A part of the campus was redone and partly under construction so it took some time to navigate around it when there was control in that area.

Running 34:40 [3] 3.66 km (9:28 / km)
ahr:118 max:153

Another old map but this time it was Shoreview. A couple trails were different so I had to take the long way around but overall not bad.
7 PM

Physical Therapy 40:00 [3]

Exercises and stretches

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