August 14th, 2023

Recap Week 3

This week I add in strength and conditioning and step things up a little bit before active recovery next week.

Monday: "Rest" Day

Like last week I did a little swim this morning. My training load is not very high and swim is low impact on my body. It just makes sense. I did 1700 yards and felt very strong. The 16 x 50s in particular was so much better than previous weeks. The 4 on :45 I got a 2-3 seconds rest but I wasn't wasted at the end of it.

500 FR

1 x 200 Pull

Main Set
4 x (4 x 50) @ [1:00, :55, :50, :45]

Cool Down
1 x 200 choice

Tuesday: Speed Bike

I did a Peloton PowerZone Max ride and it was a killer.

5 min

Main Set 
10 min Z2
3 x (5 min in Z5) and (2 min Z1 recovery)
1 Z1

Cool Down
5 min

Tuesday: Strength & Conditioning

My first workout. I did this at the gym and it felt good to lift heavy things. I felt the soreness oncoming in the lunges so I'm hoping tomorrow won't be too killer.

1. Squat: 3 x 16 (Exercise 1)
2. Alternate Lunge: 3 x 10 (Exercise 5)
3. Squat Jump: 3 x 10 (Exercise 2)
4. Bench Press: 3 x 10 (Exercise 14)
5. Tricep Kickback: 3 x 10 (Exercise 16)
6. Bent Over Row: 3 x 10 (Exercise 12)
7. Spider Climber: 3 x 8 (Exercise 25)
8. Bicycle Crunch: 3 x 10 (Exercise 26)
9. Plank: 1 x 3 (Exercise 21)

Wednesday: Aerobic Swim

Damn I was sore waking up this morning. Fortunately this was an aerobic swim so I was able to work out some of the soreness. It's a good feeling though. It means I'm headed in the right direction. Modified the main set again. Doubled it to increase the total yardage to 2,200.

1 x 200 (100 FR, 100 Drill)
1 x 200 Pull

Main Set 
4 x 200 Pull @ 3:20
4 x 100 Free @ 1:50
4 x 100 Pull @ 1:45
4 x 100 Pull @ 1:40

Cool Down 
1 x 100 (50 Back, 50 Breast)
1 x 100 Free

Thursday: Speed Workout Run

I can feel myself getting stronger...and I love it. I slept in this morning and worked out during my lunch hour. The kids were a little restless last night and I needed some extra sleep. Having access to a gym is clutch when it's hot out. I'm not opposed to the heat, I just don't want an excuse for not hitting my zones. Being in a controlled environment right now is strategic.

Warm Up:
10 mins in Z2.

Main Set:
3 x (2 mins in Z5 + 2 min recoveries in Z1-2).

Warm Down:
4 mins easy in Z2.

Thursday: Strength & Conditioning

In addition to the speed workout I got in some strength. Didn't do much lifting but it still felt good to lift heavy things.

Whole Body Strength:
1. Squat: 3 x 16 (Exercise 1)
2. Squat Jump: 3 x 10 (Exercise 2)
3. Step Up: 3 x 10 (Exercise 7)
4. Push Up: 3 x 12 (Exercise 13)
5. Lat & Front Raise Combo: 3 x 7 (Exercise 11)
6. Dumbbell Pullover: 3 x 10 (Exercise 15)
7. Glute Bridge: 3 x 14 (Exercise 18)
8. Lying Hip Abduction: 3 x 12 (Exercise 20)
9. Side Plank: 1 x 3 (Exercise 23)

Friday: Speed Endurance Swim

Holy shit I woke up sore from the strength workout yesterday. Specifically my right hip abductor has me walking like I'm an old geezer. I'm having trouble getting into a solid stretching position for this one. Might need to ask my sister (massage therapist, trainer). Getting in the water was great, though. Felt a little stiff at first but loosened up fairly quickly. I so miss swimming fast. I'm getting there, though, and that's exciting for me. My overall pace for the workout was slightly faster, which is great!

Warm Up:
1 x (100 FS in Z2 + 100 Kick in Z2 + 15 secs rest),
1 x (100 Drill* in Z2 + 15 secs rest).

Main Set:
4 x (50 FS in Z2 + 50 FS in Z3 + 20 sec rests),
6 x (50 Pull in Z2 + 50 Pull in Z4 + 20 sec rests),
4 x (50 FS in Z2 + 50 FS in Z5 + 20 sec rests).

Warm Down:
2 x (50 FS in Z2 + 50 Choice in Z2).

Friday: Aerobic Endurance Bike (optional)

Of course this wasn't optional. I'm supposed to just be in Z2 but when I'm on the Peloton, that's impossible. There's a leaderboard and coach so I just followed the workout as planned. Here's the huge positive for me. After a swim workout this morning and feeling quite stiff after yesterday's workout, my cadence to power ratio felt really good. I was holding Z3 power at a very high cadence for 45 min workout. I wasn't in Z3 the whole time but big chunks were there and I was fine. Also, I don't feel completely drained after this week. I'm going into active recovery week next week feeling really good. I've pushed myself this week but not outside the parameters of the workouts. So hoping the build phase propels me forward in my training.

45 min Peloton PowerZone Endurance Ride
5 min Peloton Cool Down ride

Saturday: Endurance Run

Ran a little later in the day than I wanted but got it done, regardless. I did a 30 mins run in Z2 on a local wide track trail. The sun was out and I struggled on the way back. As far as training load goes, I was spot on. So that's good. My pace was just under 11:00/mile. I'm hoping that will be a couple minutes faster in 8 weeks.

Sunday: Endurance Bike + Run off bike (brick)

Damn this felt good. Even though the data says I worked too hard, I didn't feel like it. Even though I don't have a power meter yet, I felt like I had a high cadence and adjusted my gears to keep that up. And the run following I was under a 10:00/mile but didn't feel overly worked. I'm going into this active recovery week in a really good place.

60 min in Z2
10 min run off the bike