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

Training - Week of July 16

7/16/18 - 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 - 15

Pullups - as many as possible, second round opposite grip

7/16/18 - Evening

UWH practice - 1.25 hours

New tres!

7/17/18 - Morning

OFF

7/17/18 - Evening

OFF

7/18/18 - 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 - 20

Pullups - as many as possible, second round opposite grip

7/18/18 - Evening

Swimming

Warm-up 500

Set: 

2×100 Kick @ 1:30

1×150 Swim @ 2:15

1×100 UOUO @ 1:45 (made last one fully)

4 Sets, No Rest between Sets

Cooldown 500

Total: 2800.  Did with new fins

7/19/18 - Morning

OFF

7/19/18 - Evening

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 - 20
Pullups - as many as possible, second round opposite grip

7/20/18 - Morning

Swimming

Warmup 400 swim
200 huho
200 hohu
200 bogdat
Main set 6 x 75 swim build + :10 rest
8 x 25 under build + :20 rest
200 swim
600, alternate huho/hohu; descend by 100
100 easy
6 x 50, 37.5 yards (1.5 lengths) build swim, sprint 12.5 yards (1/2 length) under + :15 rest
8 x 25 unders, sasd
Cooldown 200 easy
Total = 3250

7/20/18 - Evening

OFF

7/21/18 - Morning

Swimming

Warm-up 500 yds
4×50 HUHO @ 0:45
2×100 Kick @ 1:30
4×50 HUHO @ 0:45
200 Swim @ 3:00
4×50 HOHU @ 0:45
2×100 Kick @ 1:30
4×50 HOHU @ 0:45
200 swim 3:00
Cooldown 500
Total: 2600

7/21/18 - Evening

OFF

7/22/18 - Morning

OFF

7/22/18 - Evening

Puck skills 45 mins

Training - Week of July 9

7/9/18 - Morning

Core Strength/Conditioning

2x:

Center plank - 1 minute

Left side plank - 1 minute

Right side plank - 1 minute (fell down in second round a couple times)

Sit-ups - 20

Superman lifts - 20

Bridges - 20

Bicycle Crunches - 60 seconds

Leg drops - 20

Pushups - 10, 15

Pullups - 0, 0

7/9/18 - Evening

UWH practice - 1.25 hours

7/10/18 - Morning

OFF

7/10/18 - Evening

Swimming

Warm-up 500

6 x 50 Kick @ 0:45

3 x 100 Huho @ 1:30 (held 1:16)

2 x 150 Swim @ 2:15

1 x 300 Kick @ 5:00

2 x 150 Swim @ 2:15

3 x 100 HoHu @ 1:30 (1:20, 1:22, 1:20)

6 x 50 Kick @ 0:45

Cooldown 500

Total: 3100

7/11/18 - Morning

Core Strength/Conditioning

2x:

Center plank - 1 minute

Left side plank - 1 minute

Right side plank - 1 minute

Sit-ups - 20

Superman lifts - 20

Bridges - 20

Bicycle Crunches - 60 seconds

Leg drops - 20

Pushups - 15

Pullups - 2, 3

7/11/18 - Evening

Swimming

Warm-up 500 yds 

Record Times/Pace

4 x 100 Swim @ 1:30

1 min rest

4 x 100 Huho @ 1:30 (1:14, 1:14, 1:16, 1:14)

2 min rest

4 x 100 Kick @ 1:30

1 min rest

4 x 100 Huho @ 1:30 (1:14, 1:15, 1:17, 1:20)

Cooldown 500 yds

Total: 2600

7/12/18 - Morning

OFF

7/12/18 - Evening

Swimming

45 minutes puck skills/curling

7/13/18 - Morning

Core Strength/Conditioning

2x:

Center plank - 1 minute

Left side plank - 1 minute

Right side plank - 1 minute

Sit-ups - 20

Superman lifts - 20

Bridges - 20

Bicycle Crunches - 60 seconds

Leg drops - 20

Pushups - 15

Pullups - 2, 3

7/13/18 - Evening

OFF

7/14/18 - Morning

Swimming

Warmup
1 x 400 swim

Main Workout (2800 yards)
8 x 50 uo on 1:00
4 x 100 huho on 1:45
2 x 200 swim on 3:30
1 x 400 huho on 6:30
2 x 200 swim on 3:30
4 x 100 hohu on 1:45
8 x 50 uo on 1:00

200 cooldown

Total: 3400

7/14/18 - Evening

OFF

7/15/18 - Morning

OFF

7/15/18 - Evening

OFF