Tuesday/Wednesday

Tuesday - quick pt

5x
1 minute of pushups on the wave
10 tall box jumps

5x
50 rice squeezes
flutter kicks while partner does rice

Wednesday - swim

2 x 25 underwater
1 x 150 css

3 x 100 (50 free/50 breast), 30s rest
2 x 100 free pulls, 30s rest
2 x 200 free, 30s rest (#1 slow to fast, #2 fast to slow)

2 x 400 fin lead arm trail arm, 30s rest
1 x 100 free c/d
2 x 25 underwaters

total - 2050 yards

• Notes: Schedule a little out of whack so I had to improv some things the past couple days. Not sure what I will have time for tomorrow besides soccer.
• Body: Hip flexor/tfl region is pretty tight.

rows, WOD

0800

w/u - bike

seated rows - worked up to 15 x 130#

21-15-9 for time:
DB thrusters, 30#
knees to elbows
burpees

time - 11:40

soft tissue work

• Notes: Little bit tired from the weekend so today was short and sweet. 
• Body: Ankles a little beat up from soccer, and back is still achy. Good other than that.

Salty Dog

1130 - swim/pt

2 x 25 underwaters

for time:
swim 500 / 50 pushups / 50 flutter kicks
swim 400 / 40 pushups / 40 flutter kicks
swim 300 / 30 pushups / 30 flutter kicks
swim 200 / 20 pushups / 20 flutter kicks
swim 100 / 10 pushups / 10 flutter kicks

time - 45 minutes

• Notes: Nice burner today. Surprisingly the swim wasn't too bad after the pushups, this workout just takes forever it seems like.
• Body: Little upper body soreness here and there. Lower back is a little achy from work but not too bad.

run, back squat, hang snatch, parallel bars/lunges

0800

2 mile warmup jog

back squat
5 x 135, 170, 190, 205#
max reps @ bodyweight - 20

hang snatch
5 x 45, 65, 75, 75, 75#

5 rounds fast:
12 walking lunges, 45# plate overhead
walking parallel bars, 2 forwards/2 backwards

• Notes: Improved from last week. Scared of soreness tomorrow.
• Body: See above.

Swim

0800

200 css, 100 kick lead arm trail arm
4 x 25 free pulls
4 x 50 catch up drill
4 x 25 underwaters on 2:00

continuously, freestyle:
4 x 25 yds, rest 10s
4 x 50 yds, rest 20s
4 x 75 yds, rest 30s
4 x 100 yds, rest 40s

300 fin c/d, lead arm trail arm
50 flutter kicks with fins

total - 2000 yards

• Notes: Another good swim today. Going to shoot for another session on thursday.
• Body: Triceps are sore.

WOD, cals

0730

w/u - bike, kb circuit

16 minute EMOM:
4 minutes - 30 double unders
4 minutes - row 30 seconds
4 minutes - 30 double unders
4 minutes - row 30 seconds

cals: drop sets, max reps at each w/ couple seconds rest
pullups - 15# weighted / strict / kipping
situps - decline / regular / half
pushups - plus band tension / regular / slingshot

cool down

• Notes: Mondays have kind of become a crossfit/conditioning/cal day, which seems to be working pretty well so far. From now on I am going to do drop sets for set reps...too difficult to judge when to stop on just max effort.The pushups with a band across the back is awesome and I always forget about it.
• Body: Glute/hams are tight.

Recovery run

1000

run 32 minutes easy in city park

2 x 50 pushups/50 flutter kicks

• Notes: Was pretty wrecked from the squatting last week so took it relatively easy this weekend.

Squat, press, assistance

0800 - lift

w/u - pushups, pullups, situps, squats

back squat
10 x 45#
5 x 135, 165, 185, 200#
max reps @ 165# - 17 reps

press
10 x 45#
5 x 75, 95, 105#
max reps @ 75# - 11 reps

3x
12 step ups each leg, 45# plate
15 muscle snatches, 45# bar

situps / plank ladder
2:00
1:30
1:00
0:30

• Notes: Squat felt really strong. Press is pretty poor and I need to be doing it a little bit more. Left elbow is catching on all the presses which is annoying.
• Body: Glute/hams/adductors are already scary tight. I fear for tomorrow.

Swim

0800 - swim

w/u
3x:
100 css long
50 kick, lead arm trail arm
50 free

3x:
100 pull (50 L/50 R)
rest 0:30
25 catch up
25 catch up w/ finger tip drag
25 catch up w/ fist
25 full free
rest 1:00

1 x 500 free - 8:42
1 x 300 fin, lead arm trail arm
50 flutter kicks w/ fins

total - 2000 yards

• Notes: Good swim today. After making some technique tweaks my 500 felt much smoother and I was able to swim around my PR time without nearly as much effort.
• Body: Anterior shoulders are sore.

Rows, row/pushups/situps

0800 - Took last week off to relax and recover; back at it

w/u - bike/mountain climbers

single arm DB rows, L/R
4 x 15 (35, 40, 45, 50#)

10 rounds fast:
1 minute row
30 seconds of slingshot pushups
30 seconds of situps

Averaged 27 pushups and 20 situps each round

• Notes: Quick little metabolic conditioner today to get back into the swing of things. Hadn't eaten beforehand and bonked a little towards the end.
• Body: OK. Ankle is still healing up from a mild sprain last thursday - swelling is mostly gone though.

Swim practice

Swim practice w/ Susan at Rally

w/u
2x
100 long
100 mixed - 25 swim/25 kick
50 build

100 ez free

freestyle techinque work
2 x 50 single arm drill
50 catch up drill
50 catch up drill w/ finger drag
50 catch up drill w/ fist

4-8 times thru:
25 catch up drill/25 catch up drill w/ overkick/25 catch up drill 3/4

2 x 200 free - hard 100/technique 100 and vice versa

• Notes: Really good to get some actual coaching on my stroke. Key takeaways from today: raise my head up a little bit and don't look straight down; keep hands and least shoulder width apart and don't cross overhead; always keep hand below wrist, wrist below elbow, elbow below shoulder; 3/4 catch up drill is ideal stroke.
• Body: Ankle got beat up pretty badly at soccer, it's bruised and swollen but hopefully the damage isn't too bad.

Wed/Thurs

Wednesday - 35 minute easy recovery run

Thursday - swim/pt

100 free w/u

10 ups: allowed 2 breaths on the swims
10 pushups/25 underwater
9 pushups/25 underwater
8 pushups/25 underwater
7 pushups/25 underwater
6 pushups/25 underwater
5 pushups/25 underwater
4 pushups/25 underwater
3 pushups/25 underwater
2 pushups/25 underwater
1 pushup/25 underwater

time - 13:59

fin/flutter kick ladder w/ fins:
250 fin/25 flutter kicks
200 fin/20 flutter kicks
150 fin/15 flutter kicks
100 fin/10 flutter kicks
50 fin/5 flutter kicks

mask clearings
100 free c/d

weighted cal pyramid w/ 15# pack
1-2-3-4-5-6-7-6-5-4-3-2-1
pullups x 1
pushups x 2
situps x 3
dips x 1

• Notes: 10 ups suck.
• Body: Glutes/hams are real sore.

Track/field pt

1100

2 CVPs w/u
walking lunges

1-2-3-4-5-6-7-8-9-10 for time:
x1 tire flips + box jumps in and out
x2 kb floor wipers w/ 53#

time - 29 minutes

5 x 100m sprints, 90s rest
200m walk rest
5 x 100m sprints, 90s rest

averaged low 0:14

10, 20, 30, 40, 50 yard kb waiter carry w/ 53#, L/R

4x
100 yard goblet carry, 53#
max time jack your feet up

• Notes: Ended up taking way longer than expected to finish all of this, but it was a good day. Haven't done 100s in a while so I'm probably gonna be sore. Once again, goblet carries are awful - I liked the combo with feet jacked up.
• Body: Sore anterior shoulders.

swim, pt

0800 - swim

300 css w/u
4 x 25 free builds, 20s rest
4 x 100 free @ 1:36, 30s rest
300 fin (50 flutter kick/50 lead arm trail arm)
4 x 100 free descend (1:43, 1:40, 1:38, 1:37), 30s rest
300 mixed (50 breast/50 free)
200 css c/d

2000 yards total

max pullups - 15
2 minutes rest
max chinups - 11

1800 - cals

2 minutes max situps
2 minutes max pushups
1:30 max situps
1:30 max pushups
1 minute max situps
1 minute max pushups
0:30 max situps
0:30 max pushups

• Notes: Solid day today. Got my swim done before work and did the cals when I got home. Pushups and situps are still really not at all where I want them but I'm gonna keep trying to get some reps in.
• Body: Feeling pretty good.