This week was filled with schoolwork and recovery. I still
managed to squeeze in quite a few "double-days", but by the end of the week I
was noticeably tired. Not exhausted by any means, but I realized that it was
becoming harder and harder to get out of bed in the mornings. My body was
tired, and it was trying to tell me that. So, I sacrificed my mileage day for a
recovery day on Friday instead.
Pre-Season Training: Week of 1/22-1/28:
Monday January 22, 2018
Since I included last Sunday's swim meet in my previous blog, I will start my week with Monday. How appropriate, since this Monday happened to kick off the LaSalle-Peru girl's track season! The whole team came together for an introductory workout:
· 10-minute warmup
· Agility drills
· 8 hallway sprints w/ exercises in between each one (push-ups, crunches, burpees, or mountain climbers)
· 5-minute cool-down
· 3x10 bench @ 75% max
· 3x10 curls
Now that track practices are right after school, it is easier for me to complete double days while still being able to do some homework and eat a meal in between. 5,000-yard swim practice tonight: it happened to be the monthly "Mile Monday".
When I arrived home that night, I made some protein recovery shakes and made sure to get in a quality roll-out session before hitting the books, doing some core, and finally getting some sleep. Daily Mileage/Yardage: approx. 4-miles + 5,000yrds. Swim
Tuesday January 23, 2018
Met with my speed trainer and relay teammates tonight and did a slightly lighter workout to recover from a tough double yesterday:
· 1-mile warm-up @ 7:30 "comfy" pace
· Agility drills
· Ladder footwork drills (30 minutes' worth)
· Lunges w/ weights and balance
I noticed that my hamstrings were feeling extremely tight tonight and did a couple extra dynamic stretches before doing some core and calling it a day.
Daily Mileage/Yardage: 1 mile (warm-up)
Wednesday January 24, 2018
After school today, I met up with some friends for a 3-hour study session. The following day I was scheduled to have three tests and I had multiple due dates approaching. As a result, I only went to swim practice that night instead of attempting to run/lift beforehand. Another 5,000-yard practice with an emphasis on I. M's (Individual Medleys) and kicking. One of our coaches took over practice with about a half an hour left to focus on diving with more power and aerodynamics. Did some core and hip exercises before bed.
Daily Mileage/Yardage: 5,000yds. in the pool
Thursday January 25, 2018
Double Day #2! Our team only meets on a Monday-Thursday basis until halfway through February since we really don't participate in many early indoor meets. Practice today consisted of 8x300m "hallway relays". My training partner and I had some solid handoffs, which is a very good sign for our 4x400m relay! In the weight room we primarily had a leg day: 3x10 squats @ 90lbs., walking lunges w/ weights (6 times up and down hallway), 3x10 speed box jumps, and 3x10 arm curls.
Only had 3,500-yards at swim today with some more emphasis on I. M's. I hit "the wall" about halfway through practice and struggled to make some of the intervals. After persevering through the workout, I made a mental note to take a rest day tomorrow and recover. Finished the day with a delicious protein smoothie and some core.
Daily Mileage/Yardage: approx. 4.5 miles + 3,500yds at swim
Friday January 26, 2018
As much as it pained me (since it was 45 degrees and sunny outside) I took a day to physically recover from the past week and a half. I made sure to take some time to work ahead on some upcoming projects and roll out/stretch plenty. I did a longer core workout than usual and went to bed a bit earlier for my swim meet the next morning.
Daily Mileage/Yardage: N/A
Saturday January 27, 2018
Swim meet day!! My event lineup was fairly straightforward and not horribly difficult: 200yd. freestyle, 200yd. Medley relay (butterfly leg), 100yd. freestyle, and the 100yd. back. Surprisingly enough, I set a new personal best in the 200yd. free and set season records in the rest of my events. My body still felt sore and tired in places, so the fact that I am swimming so well under these circumstances is a great sign to me! With districts in about 5 weeks, I am looking forward to seeing how well I can compete this year in the pool before moving on to track!
Daily Mileage/Yardage: 1,500yds.
Sunday January 28, 2018
Met again with some teammates and the good ole' trainer today. Fairly light work again today:
· 2-mile warm-up @ 7:20 pace
· Agility drills
· 3x10 speed box jumps
· 2x15 bench press @ 75% max
Daily Mileage/Yardage: 2.25 miles
This week was both eye-opening and somewhat tiring. I have learned the value of rest days and figured out ways to better manage my time between school and sport. While I view this week as a bit of an "off" week as far as quality training, I am thankful for every day of it. I will take the lessons learned and utilize them to better the rest of my season!