Training Log Archive: dbuchholzIn the 7 days ending Feb 3:
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Saturday Feb 3 #
Walking 1:00:00 [3] 2.2 mi (27:16 / mi)
Walking back into Lord Hill after my race about a mile to deliver a coat, water, and some snacks to an injured orienteer. Thankfully, we were able to get her back to the finish area. I hope she feels better!
Orienteering race 44:46 [3]
Overall, a very solid race. Didn't get lost on any controls but coming up the hill after 10, I ran into a wall of blackberries that was difficult to get around. At the beginning of the race, I had some pain in my ankles and calves but it eventually went away towards the end. Congrats to Greta for clinching 1st place for the season and to Sophie for getting her first Varsity rock block!
Friday Feb 2 #
Swimming 1:00:00 [3] 2.0 km (30:00 / km)
400 with fins ev4 surf fish drill
20x25 dolphin kick @35 with fins
4 - board and snorkel
4 - streamline on back
4 - arms at side on back
4 - left side
4 - right side
6x50 @1:05
25 fly stroke count
25 dolphin kick on back
4x75 @1:35
right, left, both sc
2x150 @2:45
25 fly sc
25 free
1x200 ffly with fins
5 kicks off each wall
20x25 dolphin kick @35 with fins
4 - board and snorkel
4 - streamline on back
4 - arms at side on back
4 - left side
4 - right side
6x50 @1:05
25 fly stroke count
25 dolphin kick on back
4x75 @1:35
right, left, both sc
2x150 @2:45
25 fly sc
25 free
1x200 ffly with fins
5 kicks off each wall
Dryland 1:00:00 [3]
9 stations
Station 1 - side jumps over bench, 12 reps
Station 2 - partner sit up throws and feet up tosses, 8 reps each
Station 3 - TRX high to low rows, 8 reps
Station 4 - Box jumps, 8 reps
Station 5 - Russian twist tosses, 8 reps each side
Station 6 - IM order cord lat pulls, 8 reps each
Station 7 - Hip ups with weight, 8 reps
Station 8 - Flutter kick passes, 8 reps
Station 9 - Side arm med ball slams, 16 reps
Station 1 - side jumps over bench, 12 reps
Station 2 - partner sit up throws and feet up tosses, 8 reps each
Station 3 - TRX high to low rows, 8 reps
Station 4 - Box jumps, 8 reps
Station 5 - Russian twist tosses, 8 reps each side
Station 6 - IM order cord lat pulls, 8 reps each
Station 7 - Hip ups with weight, 8 reps
Station 8 - Flutter kick passes, 8 reps
Station 9 - Side arm med ball slams, 16 reps
Thursday Feb 1 #
Swimming 1:15:00 [3] 2.9 km (25:52 / km)
400 with fins ev4 underwater
4 rounds
8x25
odds: drill
evens: x meters fast
2 - large chute, 10 fast @1
2 - small chute, 15 fast @50
2 - no equipment, 20 fast @40
2 - fins, 25 fast @30
4x25 @45 all out
150 easy
2x25 @1 all out
1x50 @1 all out
150 easy
1x25 @1 all out
1x50 @1 all out
1x25 @1 all out
150 easy
4 rounds
8x25
odds: drill
evens: x meters fast
2 - large chute, 10 fast @1
2 - small chute, 15 fast @50
2 - no equipment, 20 fast @40
2 - fins, 25 fast @30
4x25 @45 all out
150 easy
2x25 @1 all out
1x50 @1 all out
150 easy
1x25 @1 all out
1x50 @1 all out
1x25 @1 all out
150 easy
Wednesday Jan 31 #
Swimming 1:00:00 [3] 3.2 km (18:45 / km)
6 am practice
2x200 @3:15
1 - ev4 underwater upsidedown backstroke pull on laneline
2 - ev4 underwater upsidedown breaststroke
3 rounds breaststroke with fins and paddles
100 I-Y/DPS by 25 @1:45
50 strokecount @1
3 rounds
10 underwater breaststroke kicks @30
2x75 4k/1p, 3k/1p, 2k/1p @1:30
1x50 breaststroke descend @1
2 rounds
2x100 kick streamline/position 11/edge kick @2
4x25 torpedo 20 progression @40
Laying meditation
2x200 @3:15
1 - ev4 underwater upsidedown backstroke pull on laneline
2 - ev4 underwater upsidedown breaststroke
3 rounds breaststroke with fins and paddles
100 I-Y/DPS by 25 @1:45
50 strokecount @1
3 rounds
10 underwater breaststroke kicks @30
2x75 4k/1p, 3k/1p, 2k/1p @1:30
1x50 breaststroke descend @1
2 rounds
2x100 kick streamline/position 11/edge kick @2
4x25 torpedo 20 progression @40
Laying meditation
Swimming 1:00:00 [3] 2.3 km (26:05 / km)
200 back
8x25 back floaters
200 back with low buoy
8x25 torpedo 20s
200 back kick progression
8x25 breakout
200 back descend stroke count by 50
3 rounds back with fins and paddles
25 backstroke desc by round @30
25 underwater @30
3x50 desc by stroke count @1
100 fly kick on back with arms at side @2
8x25 back floaters
200 back with low buoy
8x25 torpedo 20s
200 back kick progression
8x25 breakout
200 back descend stroke count by 50
3 rounds back with fins and paddles
25 backstroke desc by round @30
25 underwater @30
3x50 desc by stroke count @1
100 fly kick on back with arms at side @2
Dryland 1:00:00 [3]
9 stations
1 minute each
1 - med ball slams 2x (2r, 2l, 2b)
2 - TRX hip thrusters (8)
3 - weight ups (8)
4 - Leg switch jumps on box (16)
5 - Cord walk outs (4)
6 - Feet drags (4)
7 - Elevated pushups (12)
8 - Rolling jumps (4)
9 - Plank walkouts (4)
10 minute meditation
1 minute each
1 - med ball slams 2x (2r, 2l, 2b)
2 - TRX hip thrusters (8)
3 - weight ups (8)
4 - Leg switch jumps on box (16)
5 - Cord walk outs (4)
6 - Feet drags (4)
7 - Elevated pushups (12)
8 - Rolling jumps (4)
9 - Plank walkouts (4)
10 minute meditation
Tuesday Jan 30 #
Swimming 2:00:00 [3] 3.5 km (34:17 / km)
4x125
odds: even length kick
evens: even length skull
Technique set
3 rounds
150 kick (12k/s, 8k/s, 4k/s) @2:30
100 strokecount desc @1:45
6 rounds
100 SADP, MADP, LADP, DPS @1:30
50 desc with strokecount @1
12 rounds
50 LADP @1
25 fast desc with strokecount @30
odds: even length kick
evens: even length skull
Technique set
3 rounds
150 kick (12k/s, 8k/s, 4k/s) @2:30
100 strokecount desc @1:45
6 rounds
100 SADP, MADP, LADP, DPS @1:30
50 desc with strokecount @1
12 rounds
50 LADP @1
25 fast desc with strokecount @30
Monday Jan 29 #
Running 30:00 [3] 2.1 mi (14:17 / mi)
Run around Lynndale Park with my dad while scouting out possible control locations for a future race.
Sunday Jan 28 #
Swimming race 3:00:00 [5] 1.9 km (1:34:44 / km)
Second day of the meet
Warmup
100 fly - Swam this a couple months ago but still dropped 2 seconds
100 IM - Had a good swim but only dropped a small amount of time
500 free - Dropped 8 seconds. I wish the 500 wasn't the last event of the meet but I still had a very good swim. I split it very well which doesn't normally happen when I swim it (which isn't very often).
Warmup
100 fly - Swam this a couple months ago but still dropped 2 seconds
100 IM - Had a good swim but only dropped a small amount of time
500 free - Dropped 8 seconds. I wish the 500 wasn't the last event of the meet but I still had a very good swim. I split it very well which doesn't normally happen when I swim it (which isn't very often).