Training - Week of September 3

9/3/18 - Morning

OFF

9/3/18 - Evening

OFF

9/4/18 - Morning

OFF

9/4/18 - Evening

OFF

9/5/18 - Morning

OFF

9/5/18 - Evening

400 w/u, followed by puck skills in the 10' deep end

9/6/18 - Morning

OFF

9/6/18 - Evening

Warmup (800 yards)
200 swim
100 HUHO
200 swim
100 HUHO
100 swim
100 FU
Workout (2250 yards)
4x100@1:45 swim fast - held 1:10s
2x200@3:30 kick only
1x400@7:00 swim
2x200@3:30 kick only
4x100@1:45 swim fast - 1:10-1:12s
Optional depending on time
Rest 1:00
1x100@2:00 FU (less than 5 breaths at wall between laps)
100 ez
1x50 Under (no breath at wall)
Cooldown (200 yards)

9/7/18 - Morning

OFF

9/7/18 - Evening

OFF

9/8/18 - Morning

Warm-up 500

6 x 50 Kick @ 0:45

3 x 100 Huho @ 1:30

2 x 150 Swim @ 2:15

1 x 300 Kick @ 5:00

2 x 150 Swim @ 2:15

3 x 100 HoHu @ 1:30

6 x 50 Kick @ 0:45

Cooldown 500

Total: 3100

9/8/18 - Evening

OFF

9/9/18 - Morning

OFF

9/9/18 - Evening

OFF

Training - Week of August 27

8/27/18 - Morning

Core Strength/Conditioning

1x:

Center plank - 90 s

Left side plank - 90 s

Right side plank - 90 s

Sit-ups - 30

Superman lifts - 30

Bridges - 30

Bicycle Crunches - 90 seconds

Leg drops - 30

Pushups - 25

Pullups - as many as possible, second round opposite grip

15 mins bike

8/27/18 - Evening

OFF

8/28/18 - Morning

OFF

8/28/18 - Evening

OFF

8/29/18 - Morning

Core Strength/Conditioning

2x:

Center plank - 90 s

Left side plank - 90 s

Right side plank - 90 s

Sit-ups - 30

Superman lifts - 30

Bridges - 30

Bicycle Crunches - 90 seconds

Leg drops - 30

Pushups - 25

Pullups - as many as possible, second round opposite grip

8/29/18 - Evening

6x400 sw, flutter, dolphin, huho, sw, flutter
100 cd
2500 m

8/30/18 - Morning

OFF

8/30/18 - Evening

45 mins puck skills

8/31/18 - Morning

OFF

8/31/18 - Evening

OFF

9/1/18 - Morning

OFF

9/1/18 - Evening

OFF

9/2/18 - Morning

Warmup No fins:
200 swim
50-100-200-100-50 swim, + :10 rest
With fins:
200 swim
200 kick
Main set 4 x 200 kick on 3:30, descend by 50s
400 dolphin kick on back
4 x 100, + :15 rest, bogdat/huho/hohu/ouou

100 ez
2800

9/2/18 - Evening

OFF

Training - Week of August 20

8/20/18 - Morning

Core Strength/Conditioning

2x:

Center plank - 90 s

Left side plank - 90 s

Right side plank - 90 s

Sit-ups - 30

Superman lifts - 30

Bridges - 30

Bicycle Crunches - 90 seconds

Leg drops - 30

Pushups - 25

Pullups - as many as possible, second round opposite grip

8/20/18 - Evening

UWH practice - 1.25 hours

8/21/18 - Morning

OFF

8/21/18 - Evening

OFF

8/22/18 - Morning

Core Strength/Conditioning

2x:

Center plank - 90 s

Left side plank - 90 s

Right side plank - 90 s

Sit-ups - 30

Superman lifts - 30

Bridges - 30

Bicycle Crunches - 90 seconds

Leg drops - 30

Pushups - 25

Pullups - as many as possible, second round opposite grip

8/22/18 - Evening

Warmup 400 swim
Main set  (did puck skills instead of asap, as many as possible from video)
2 x 25 under, aSap (as SLOW as possible), keep track of times, rest after each 25
the same amount of time you stayed under.
2 x 100 huho, :20 rest, cruising pace (~75%)
2 x 25 under, aSap
2 x 100 hohu, :20 rest, cruising pace (~75%)
2 x 25 under, aSap
2 x 100 ouou, :20 rest, cruising pace (~75%)
2 x 25 under, aSap
250 kick, flutter w/ kick board, cruising pace
2 x 25 under, aSap
250 kick, flutter on back, cruising pace
2 x 25 under, aSap
250 kick, dolphin w/ kick board, cruising pace
2 x 25 under, aSap
250 kick, dolphin on back, cruising pace
2 x 25 under, aSap
Cooldown 200 cool down
Total = 2600 m

8/23/18 - Morning

OFF

8/23/18 - Evening

OFF

8/24/18 - Morning

2x:

Center plank - 90 s

Left side plank - 90 s

Right side plank - 90 s

Sit-ups - 30

Superman lifts - 30

Bridges - 30

Bicycle Crunches - 90 seconds

Leg drops - 30

Pushups - 25

Pullups - as many as possible, second round opposite grip

8/24/18 - Evening

Warmup 400 swim
200 huho
200 hohu
Main set
200 tofu
200 ouou
200 fu
100 easy
10 x 100 kick on 1:35
12 x 50 on 1:00, 4 x huho, 4 x hohu, 4 x ou, descend each group of 4
3 x 100 swim + :15
Cooldown 200 cool down
Total = 3600 m

8/25/18 - Morning

OFF

8/25/18 - Evening

OFF

8/26/18 - Morning

Warmup 400 swim
2 x 100 kick, alt flutter/dolphin
4 x 100 hohu/huho/ouou/tofu
2 x 100 fu
Main set 100 tofu on 2:00
200 huho on 3:00
100 tofu on 2:00
200 hohu on 3:00
100 tofu on 2:00
200 ouou on 3:00
+ 3:00
100 fu on 2:00
200 ouou on 3:00
50 slow fu
250 ez
2700

8/26/18 - Evening

OFF

Training - Week of August 13

8/13/18 - Morning

Core Strength/Conditioning

2x:

Center plank left leg right arm - 90 s
Center plank right leg left arm - 90 s

Left side plank hip drop - 90 s

Right side plank hip drop - 90 s

V-ups with med ball - 30

Swimmers - 90 s

Dead legs on med ball - 30 each leg

Jack knives - 30 reps per side

Sprinters sit ups - 30 reps per side

Pushups - 25

Pullups - as many as possible, second round opposite grip

8/13/18 - Evening

UWH practice - 1.25 hours

8/14/18 - Morning

OFF

8/14/18 - Evening

OFF

8/15/18 - Morning

Core Strength/Conditioning

2x:

Center plank left leg right arm - 90 s
Center plank right leg left arm - 90 s

Left side plank hip drop - 90 s

Right side plank hip drop - 90 s

V-ups with med ball - 30

Swimmers - 90 s

Dead legs on med ball - 30 each leg

Jack knives - 30 reps per side

Sprinters sit ups - 30 reps per side

Pushups - 25

Pullups - as many as possible, second round opposite grip

8/15/18 - Evening

Warm-up 500 m
3×100 Kick   @ 1:40
2×75   Huho @ 1:15
3×100 Kick   @ 1:40
2×75   OUO   @ 1:15
3×100 Kick   @ 1:20
2×75   UOU   @ 1:10
3×100 Kick   @ 1:40
6x25   FU      @ :40

500 cd

Total: 2800 m

8/16/18 - Morning

OFF

8/16/18 - Evening

Warm-up 500 m
1000 Kick
Full Recovery
50 UO @ 1:00
50 OU @ 1:00
2×25 ASAP @ 1:00
2×25 FU Sprint @ :45
5×100 FU @ 2:10
300 cd
2500 m

8/17/18 - Morning

1x:

Center plank left leg right arm - 90 s
Center plank right leg left arm - 90 s

Left side plank hip drop - 90 s

Right side plank hip drop - 90 s

V-ups with med ball - 30

Swimmers - 90 s

Dead legs on med ball - 30 each leg

Jack knives - 30 reps per side

Sprinters sit ups - 30 reps per side

Pushups - 25

Pullups - as many as possible, second round opposite grip

15 mins cardio bike

8/17/18 - Evening

OFF

8/18/18 - Morning

OFF

8/18/18 - Evening

OFF

8/19/18 - Morning

Warm-up 500
Set:
200 Swim @ 2:45
3×100 Huho @ 1:30
3×50 UO @ 0:45
:30 rest

x3

500 cd

Total: 2950

8/19/18 - Evening

OFF

Training - Week of August 6

8/6/18 - Morning

Core Strength/Conditioning

2x:

Center plank left leg right arm - 60 s
Center plank right leg left arm - 60 s

Left side plank hip drop - 60 s

Right side plank hip drop - 60 s

V-ups with med ball - 20

Swimmers - 60 s

Dead legs on med ball - 20 each leg

Jack knives - 20 reps per side

Sprinters sit ups - 20 reps per side

Pushups - 25

Pullups - as many as possible, second round opposite grip

8/6/18 - Evening

UWH practice - 1.25 hours

8/7/18 - Morning

OFF

8/7/18 - Evening

Swimming (meters)

Warm-up 500
4×100 HUHO @ 1:40
4×100 TOFU @ 1:50
4×100 OUOU @ 2:00
4×100 FU @ 2:10
500 m cooldown

Total: 2600 m

8/8/18 - Morning

Core Strength/Conditioning

2x:

Center plank left leg right arm - 60 s
Center plank right leg left arm - 60 s

Left side plank hip drop - 60 s

Right side plank hip drop - 60 s

V-ups with med ball - 20

Swimmers - 60 s

Dead legs on med ball - 20 each leg

Jack knives - 20 reps per side

Sprinters sit ups - 20 reps per side

Pushups - 25

Pullups - as many as possible, second round opposite grip

8/8/18 - Evening

OFF

8/9/18 - Morning

Swimming

Warm-up 500
3×100 HUHO @ 1:30 Descending


5×200 @ 3:15
[HUHO, Swim, OUOU, Kick, HUHO]

3×100 BUBU @ 2:15
Cooldown 500

Total: 2600

8/9/18 - Evening

OFF

8/10/18 - Morning

Swimming

Warmup 400 choice

8 x 50 kick on :50 descend (warmup set)

100 easy

Main set 6 x 100 on 1:25, alternate kick/huho

100 easy

REPEAT

400 kick, 12.5 yd bulldozer every 75

4 x 100 on 1:25, alt kick/huho

Cooldown 300 easy

Total = 3400

8/10/18 - Evening

OFF

8/11/18 - Morning

OFF

8/11/18 - Evening

Whitewater Rafting

8/12/18 - Morning

OFF

8/12/18 - Evening

Paintball

Training - Week of July 30

7/30/18 - Morning

Core Strength/Conditioning

2x:

Center plank left leg - 90 s
Center plank right leg - 90 s

Left side plank stacked leg - 90 s

Right side plank stacked leg - 90 s

Sit-ups with med ball - 30

Sea turtle lifts - 30

Bridges on med ball - 30

Russian twists with med ball - 30 reps per side

Leg drops with reverse crunch - 30

Pushups - 25

Pullups - as many as possible, second round opposite grip

7/30/18 - Evening

UWH practice - 1.25 hours

7/31/18 - Morning

OFF

7/31/18 - Evening

Swimming (meters)

Warm-up 500
200 Flutter w/ kick board (Medium Pace) + 15 seconds rest
4×50 (HUHO, HOHU, OU, UO) @ :50
200 dolphin w/ kick board (Medium Pace) + 15 seconds rest
4×50 (HUHO, HOHU, OU, UO) @ :50
200 flutter on back (Medium Pace) + 15 seconds rest
4×50 (HUHO, HOHU, OU, UO) @ :50
200 dolphin on back (Medium Pace) + 15 seconds rest
4×50 (HUHO, HOHU, OU, UO) @ :50
500 m cooldown

Total: 2600 m

8/1/18 - Morning

Core Strength/Conditioning

2x:

Center plank left leg - 90 s
Center plank right leg - 90 s

Left side plank stacked leg - 90 s

Right side plank stacked leg - 90 s

Sit-ups with med ball - 30

Sea turtle lifts - 30

Bridges on med ball - 30

Russian twists with med ball - 30 reps per side

Leg drops with reverse crunch - 30

Pushups - 25

Pullups - as many as possible, second round opposite grip

8/1/18 - Evening

Swimming (meters)

Warm-up 500
4×75 HUHO @ 1:20 (Descend Times)
4×25 FU Sprints (Full Recovery) (Goal Time: < 0:12). I hit around :16 each time
20×50 Swim Sprints @ 1:05

Keep track of your times.
Keep going until your time is more than 2 seconds off of the first sprint.
Record how many you achieved, and your time range. Achieved 11 (failed at 12th), :34-:36

500 cooldown

2000 m

8/2/18 - Morning

OFF

8/2/18 - Evening

Core Strength/Conditioning

2x:

Center plank left leg - 90 s
Center plank right leg - 90 s

Left side plank stacked leg - 90 s

Right side plank stacked leg - 90 s

Sit-ups with med ball - 30

Sea turtle lifts - 30

Bridges on med ball - 30

Russian twists with med ball - 30 reps per side

Leg drops with reverse crunch - 30

Pushups - 25

Pullups - as many as possible, second round opposite grip

8/3/18 - Morning

Swimming

Warm-up 500
6×50 @ 0:50 
Swim, HUHO, HOHU, OU, UO, FU
3×100 @ 1:40
Swim, HUHO
HOHU, OU
UO, FU
2×150 @ 2:30
Swim, HUHO, HOHU
OU, UO, FU
3×100 @ 1:40
Swim, HUHO
HOHU, OU
UO, FU
6×50 @ 0:50
Swim, HUHO, HOHU, OU, UO, FU
Cooldown 500

2500

8/3/18 - Evening

OFF

8/4/18 - Morning

5 mile hike

8/4/18 - Evening

OFF

8/5/18 - Morning

OFF

8/5/18 - Evening

OFF

Training - Week of July 23

7/23/18 - Morning

Core Strength/Conditioning

2x:

Center plank left leg - 60 s
Center plank right leg - 60 s

Left side plank stacked leg - 60 s

Right side plank stacked leg - 60 s

Sit-ups with med ball - 20

Sea turtle lifts - 20

Bridges on med ball - 20

Russian twists with med ball - 20 reps per side

Leg drops with reverse crunch - 20

Pushups - 20

Pullups - as many as possible, second round opposite grip

7/23/18 - Evening

UWH practice - 1.25 hours

7/24/18 - Morning

OFF

7/24/18 - Evening

Warmup 400 swim

Main set
2 x 25 under, aSap (as SLOW as possible), keep track of times, rest after each 25 the same amount of time you stayed under.
2 x 100 huho, :20 rest, cruising pace (~75%)
2 x 25 under, aSap
2 x 100 hohu, :20 rest, cruising pace (~75%)
2 x 25 under, aSap
2 x 100 ouou, :20 rest, cruising pace (~75%)
2 x 25 under, aSap
250 kick, flutter w/ kick board, cruising pace
2 x 25 under, aSap
250 kick, flutter on back, cruising pace
2 x 25 under, aSap
250 kick, dolphin w/ kick board, cruising pace
2 x 25 under, aSap
250 kick, dolphin on back, cruising pace
2 x 25 under, aSap
Cooldown 200 cool down
Total = 2600

7/25/18 - Morning

Core Strength/Conditioning

2x:

Center plank left leg - 60 s
Center plank right leg - 60 s

Left side plank stacked leg - 60 s

Right side plank stacked leg - 60 s

Sit-ups with med ball - 20

Sea turtle lifts - 20

Bridges on med ball - 20

Russian twists with med ball - 20 reps per side

Leg drops with reverse crunch - 20

Pushups - 20

Pullups - as many as possible, second round opposite grip

7/25/18 - Evening

OFF

7/26/18 - Morning

Core Strength/Conditioning

2x:

Center plank left leg - 60 s
Center plank right leg - 60 s

Left side plank stacked leg - 60 s

Right side plank stacked leg - 60 s

Sit-ups with med ball - 20

Sea turtle lifts - 20

Bridges on med ball - 20

Russian twists with med ball - 20 reps per side

Leg drops with reverse crunch - 20

Pushups - 20

Pullups - as many as possible, second round opposite grip

7/26/18 - Evening

OFF

7/27/18 - Morning

Swimming

Warmup 200 swim 200 kick 200 huho
Main set
400 kick pace, either steady or descending (note 100 times)
2 x 150 on 2:30, Under-Over-BOGDAT-BOGDAT-Over-Under by 25
100 easy
200 kick “pacier” = must descend, 2nd 100 faster than every pace in 400
100 easy
100 huho all out, get time (1:05 high/1:06 low)
100 easy
REPEAT ALL
Cooldown 300 easy
Total = 3500

7/27/18 - Evening

OFF

7/28/18 - Morning

Swimming

Warm-up (300-500 yds)
100 UOOO @ 1:30
100 OUOO @ 1:30
100 OOUO @ 1:30
100 OOOU @ 1:30
4×50 Swim @ :45
100 UOUO @ 1:40
100 OUOU @ 1:40
100 UOOU @ 1:40
4×50 Swim @ :45
100 UUOO @ 1:45
100 OUUO @ 1:45
100 OOUU @ 1:45
4×50 Swim @ :45
Cooldown 500 yds

2600.  Also around 10-15 mins puck skills

7/28/18 - Evening

OFF

7/29/18 - Morning

OFF

7/29/18 - Evening

OFF