Swim

Recovery day swim workout:
100m free warmup
4x50m free in 0:45 - 0:45 rest
100m breast in 1:50 - 1:10 rest
100m back in 2:20 - 0:40 rest
100m fly in 2:10 - 0:50 rest
100m free in 1:40
50m free cooldown

Swim

4x50m free
50 back, 50 breast, 50 fly, 50 free
100 free, 100 back, 100 breast, 100 fly

Swim

100m free in 1:50
1:10 rest
100m free in 1:40
1:20 rest
100m back in 2:40
2:20 rest
200m free in 3:55
2:05 rest
200m free in 3:55
1:05 rest
100m breast in 2:15

Swim, Throwing

100m free in 2:00
100m free in 1:45
100m free in 1:50
100m free in 1:50
100m free in 1:50
100m free in 2:00
2x100m back

30min throwing

Swim

2x50m free
50m back
50m free
100m free
350m free in 6:00
400m free in 7:00
50m free

Swim

4x(100m free) on the 3:00 (2:05, 1:50, 1:55 1:55)
400m IM in 9:30 (2:15, 2:15, 2:40, 2:20)

Swim

100m free warmup

4x100m free on the 3:00 (1:45, 1:50, 2:05, 1:55)
100m breast
100m back
100m fly
3x100m free

Swim

10x50m free in ~0:45 on the 2:00

200m IM in ~4:20

6x50m free in ~0:45 on the 2:00

2x100m free in 1:40 on the 3:00

Swim

2x100m free
2x100m free
2x100m back
2x100m breast
2x100m free
100m kick
100m pull

Truck Retreat - Day 1

4 hour practice: drills, scrimmages, conditioning.

Afterwards we went for a swim in the Shenandoah, hitched a ride across it by grasping the side of some dude's jetski, then took turns riding a rope swing into the river. While trying to dyno for a knot in the tree where we climbed out of the river for the rope swing, I slipped and fell six feet or so onto the random metal ladder at the base of the river bank. Banged up from that but it was worth it.

Later the team grilled and chilled at a mowed-lawn campground in Front Royal, drinking games and shenanigans ensued. I also made friends with campers at the next site over when I saw them playing kubb, and it turned out that a couple of them played ultimate and knew who the Current were. That was neat. Another lady outside the showers also recognized us as ultimate players after she saw my Rutgers jersey. The sport is growing!

Swim, Practice

10 minutes stretching

25 minutes swimming

10 minutes stretching

Watched practice.

Swim

200m IM

200m freestyle

200m breast stroke

100m butterfly

100m freestyle

Swim

200m IM

200m IM

200m IM

400m IM

Endlich

I've always wanted to swim a mile in one workout.

50 free

100 free

150 free

200 breast

250 back

100 fly

250 back

200 breast

150 free

100 free

50 free

Finished in under 48:00

Lift, Swim

Got home at 12:30am last night after an 11-hour shift, then woke up around 5am to work 6am-2pm. The lack of sleep made me dial down my workout, and here's what I ended up doing:

3 muscle-ups

6 L-hang pullups

6 clean and jerk 135lb

Snatch practice for form: 6 at 45, 65, 95lb

2 muscle-ups

5 thrusters 95lb

3 rounds: (1 L-hang, 1 knee-tuck, 1 pullup, 5 knees-to-elbows)

200m IM

400m IM in 9:07

200m IM

Swim

50m free

50m back

50m breast

50m fly

Every 2 minutes:

5x50m free

50m back

50m breast

50m fly

2x100m free

50m free

50m back

50m breast

50m fly

Swim, Climb

100m IM

100m freestyle

100m breaststroke

100m backstroke

100m butterfly

90 minutes climbing

Swim

3x50m freestyle

50m breaststroke

50m backstroke

50m butterfly

100m freestyle

100m breaststroke

100m backstroke

100m butterfly

100m freestyle

0.8mi

is the distance from my house to my job. Normally I bike there in the morning, home and back to work for lunch, then home again afterwards. Today the bike was out of commission so I footed it.

8am: 8:30

Noon: 5:10

1pm: 4:50

Swam later on, practicing my freestyle and backstroke, then learned how to do a flipturn. Did some kicking work, then a 50m race (which I lost, but not by as much as I thought I would).

Practice tonight was attended by a much larger group of dudes, an anticipated challenge. We worked on in-cuts, change of direction, and catching. I demonstrated everything but did a lot of watching/coaching during the drills, rather than participating. I ran a lot in the scrimmage though, trying to break in my new cleats.

Climb, Swim, Pickup

45 minutes climbing, then

200m IM warmup

100m freestyle

200m IM without rest

500m freestyle in 11 minutes

Pickup. No contacts. Undelicious.

But the pasta afterwards was very delicious.