Thursday, 12/6/2018 Pool Workout 3x{100 fr 1:30, 100 IM 1:40, 100 bk dr 1:50, 100 k 2:00} 3x{300 1-1, 2-2, 3-3 st-fr DPS 4:30 200 50 st/25 fr d50s 3:30 3x50 p 6/4/2 breaths x 50 :50 8x25 o-fr 3 breaths, e-st fast :30} 200 warmdown 3950y The cold is still sticking around, consequently I haven't slept that well the past few days and am having some trouble breathing right. Performance is about what you'd expect given that. 25s were good, 50s were OK, everything else was pretty bad.
Tuesday, 12/4/2018 CrossFit Workout Did my first day of coaching Tuesday morning, it was more assistant coaching because the head coach is easing me into it. Getting used to the multitasking between two or three groups of intervals is going to be the tough part but it'll be fun. CF in the evening after work. Stuffy and a little sore from a cold so probably not my optimum effort. Warmup - rowing drills, 2x(10 KB swing, 5 tempo RR, 5 tempo pushups, 10 air squats) Strength - Deadlift (dead stop between reps) - 135/5, 225/5, 275/5, 315/5, 335/5, 355/5 Conditioning - "Christine" 3 rounds 500m row 12 bodyweight DL (190#) 21 box jumps 24" 9:58 Wednesday, 12/5/2018, CrossFit Workout Warmup - plyos, banded stretching, barbell warmup Strength - A) Tempo strict pullups - 5x5 fast concentric, 3 sec hold, 5 sec eccentric B) Tempo overhead squats (same tempo) - 95/5, 135/5, 155/5, 175/5, 185/5 Conditioning - EMOM 9 1 - 45 sec ring plank 2 - 12 reverse lunges 50# DBs 3 - 6/arm 1-arm push press 50# DB
So, I was going to go to the gym Friday evening but my wife forgot to bring my clothes with her... so no workout Friday, took the dogs on ~4 mile walk Saturday. Sunday, 12/2/2018 Garage Lifting Warmup - plyos, stretching, barbell warmup Hang Snatch - 95/2, 115/2, 135/2, 155/2, 165/1, 175/1, 185/1, 195/1, 205/f,b,1 //Blargh. Back Squat - 135/3, 185/3, 225/3, 255/3, 275/3, 260/5, 245/7, 230/10 //Felt better than last week. Maybe up it by 5 pounds next week. 3 sets - 20 RKBS 53# 20 Russian twists 20# Monday, 12/3/2018 Pool Workout Not as sore as I was last Monday after the squats, so that's improvement! But sinuses started getting stuffy Sunday afternoon plus some aches... ugh, winter colds. 400 fr 300 p br3/4/5 x 50 200 k/dr 100 build to 90% (n= 1:02.3) 2x{4x100 1:30 n+2 3x100 1:35 n 2x100 1:40 n-2 1x100 FAST} //Did round 1 free, round 2 k/fins. Probably went a little too fast on my set-the-pace 100. Had a hard time holding what I was supposed to. But, I felt like I kept a good 6-beat kick throughout which is an improvement at least. Still working on DPS in the 6-beat though. 6x50 dr/sw 1:00 EZ 4x{50 TPS :55 50 heads-up :55 50 build :55} //Just some free drill work. 200 warmdown 4100
Thursday, 11/29/2018 Pool Workout Hammies tight from power snatches yesterday, at least I think that's what it was. Gotta get back to actual weights consistently so I don't have to keep dealing with lingering soreness every time I do something different. 3x{100 fr 1:35 100 IM 1:45 100 bk 1:55 100 k 2:05} 4 (IMO)x{3x50 kdrill 1:05 1x50 DPS :55 1x100 fr cruise 1:40 1x50 200 pace 1:10} 6x50 dr/sw 1:00 EZ 4x200 3:30 1 - 50 fast/150 fr p cruise 2 - 50 fr p cruise/10 sec into 50 fast/100 fr p cruise 3 - 100 fr p cruise/10 sec into 50 fast/50 fr p cruise 4 - 150 fr p cruise/10 sec into 50 fast Did 50s IMO 200 warmdown 3900y Got a good tip from Coach Derek on breaststroke today - focusing on turning my hands out at the end of the recovery. Definitely feels different, will keep playing with it! Also, going to start coaching the Tuesday morning practices starting next week. One of the Masters coaches isn't on staff for the club team anymore so the other coach was looking for some people to take a couple days, I think one of the other club coaches is going to take another day too. Should be fun, I was kind of hoping to get back into coaching again, even if it is just our little Masters group for one day.
Wednesday, 11/28/2018 CrossFit Workout Warmup - plyos, stretching, PVC warmup Skill - A) Handstand pushups (scaled to pike pushups on box) - 3x3 tempo, 2x10 strict B) SnBal+Pause OHS - 95/2+1, 135/2+1, 165/2+1, 185/2+1, 205/1+f, 2+1 Conditioning - 21-18-15-12-9 PSn 75# Wall ball shots 20# 9:49
Tuesday, 11/27/2018 CrossFit Workout Warmup - 2 min assault bike, plyos, barbell warmup Strength - A1) Bench Press - 45/8, 95/8, 135/8, 155/8, 175/6, 185/4 A2) Good Morning - 95/6, 115/6, 135/6, 155/6 //Was supposed to be a set of 2 on the bench but skipped because my shoulder is a little buggy at the moment. Conditioning - "Jackie" 1000m row 50 thrusters 45# 30 pullups 7:23 PR by a minute from the last time I did it.
Not much moving around for Thanksgiving, it was wife's family's year so we drove up to Joliet Thursday morning and back Saturday morning. Did some hiking with the dogs Friday but other than that not much. Got moving some more Sunday. Sunday, 11/25/2018 Garage Squats Warmup - stretching, plyos, barbell warmup Back Squat - 45/5, 135/3, 185/3, 225/3, 255/3, 275/3, 260/5, 245/7, 230/9 1 hour yoga class at the gym - mostly stretching type stuff with some balance work. Monday, 11/26/2018 Pool Workout 500 warmup 2x400 @ 1:00 RI 50 1-arm dr/50 sw fr/bk 3x300 @ 1:00 RI 50 k/50 sw (1-w/board, 2-on side, 3-k fast) 4x200 @ 3:20 p D1-4 5x100 @ 2:00 best average 6x50 dr/sw 1:00 4x25 middle of pool turns 100 warmdown 4000y
Wednesday, 11/21/2018 Pool Workout Not sure if I will get any other workout times in until next week, so tried to make this one a good one. Not entirely successful but got the work done. Six beat kick still feels awkward as heck. 600 sw 200 fr/100 bk 8x50 RIMO 1:00 o-k, e-dr 4x200 3:00 d1-4 6x50 dr/sw 1:00 4x150 mix IM 2:45 d1-4 6x50 dr/sw 1:00 4x100 p br3,4,5,6 by 100 1:40 d1-4 6x50 dr/sw 1:00 3x50 fast off blocks/ez 100 warmdown 3950y
Tuesday 11/20/2018 CrossFit Workout Warmup - 2x(200m row, 5 pushups, 10 good mornings, 15 situps), PVC pipe warmup Strength - A1) Deadlift - 135/8, 185/8, 225/8, 275/8, 315/8 A2) DB Bench - 50/8, 60/8, 65/8, 70/8 Conditioning - "Jack" AMRAP 20 10 push press 115# 10 KB swing 53# 10 box jump 24" 10+18, I think. I went out too fast and died and my shoulders ran out of gas so I kind of lost count, could have been only 9 rounds which would have been even worse since I've done that workout at 11 rounds before. Ugh.
Oh, forgot I also did CF workout as a double on Friday so that goes here too: Friday, 11/16/2018 CrossFit Workout Warmup - plyos, stretching, PVC pipe warmup Strength - A1) Bench Press - 45/5, 135/5, 155/5, 175/5, 185/5, 195/5 (ugly) A2) Supine grip row - 135/5,5, 155/5,5,5 Conditioning - On 3 minutes, 8 rounds 10 10m shuttle runs 2 rounds 5 pullups, 10 pushups, 15 squats -- Until <1 min rest, then 1 round Monday, 11/19/2018 Pool Workout 650 warmup (was supposed to be 15 minute continuous swim but got in a little late and only had around 9 minutes) 13x200 - Start on 3:00 interval, add :05 to odds, subtract :05 to evens 1-3 smooth free 4-9 o-pull d1-3, e-sw d1-3 10-13 o-k/fins, e-sw/fins 6x50 dr/sw 1:00 easy 200 FAST (staggered sendoff to try to finish even) 200 warmdown 3950y Still trying to get 6-beat kick back. Seeing some improvement but not there yet, still awkward and kind of slow. But it's really only been 3 practices of work on it trying to break some decade-or-more-long bad habits.
Friday, 11/16/2018 Pool Workout Snow day yesterday. Pool and work were both closed. I was still sore from the workout Wednesday so I just took it as a rest day. Back to the pool today - with a different training group since my usual doesn't have Friday practice. 200 fr/100 bk/200 k/200 p 1x200 fr 3:00 2x175 fr 2:40 3x150 fr/bk/fr 2:20 4x125 o-fr 1:50, e-IM+fr 2:00 5x100 k/fins 1:30 6x75 o-fr 1:10, e-fr/bk/fr 1:20 7x50 o-fr :45, e-st :50 8x25 o-RIMO :20, e-EZ :40 200 IM dr warmdown 3900y Still struggling to make easy six-beat kick freestyle feel comfortable.
Wednesday, 11/14/2018 CrossFit Workout Warmup - med ball circuit, stretching Strength - Box Squat (to just below parallel) - 135/2, 185/2, 225/2, 245/2, 265/2, 285/2 Conditioning - 5 rounds for time 400m run 30 box jumps 24" 30 wall ball shots 20# 25:26 Cold outside! My toes were a little nippy. Calves might be super sore tomorrow.
Tuesday, 11/13/2018 CrossFit Workout Slept better last night. Not perfect, but better. Warmup - rowing, stretching, barbell warmup Strength - Split Jerk - 45/2, 135/2, 165/2, 185/2, 205/2, 225/2, 245/2 //Ran out of time for more but 245 was surprisingly smooth for not having split jerked in awhile. Conditioning - For time 70 cal row 60 situps 50 KB swing 53# 40 lateral box stepovers 24" 30 cal assault bike 20 toes to bar 10 pistols 13:23
Friday afternoon, weekend off, Monday. I was super-sore all weekend after squats on Friday. Re-acclimating after rest week for the meet, I guess. Friday, 11/9/2018 CrossFit Workout Warmup - plyos, stretching, barbell warmup Strength - A) Front Squat - 45/5, 135/3, 185/3, 225/2, 245/1, 265/1, 275/1, 285/1 B) Back Squat - 155/10,10,10 Conditioning - 7x(EMOM 7 C2B Pullups, max wall balls) wall ball total - 15, 15, 15, 15, 15, 10, 13 - Lost the pullup pace on the last two minutes! Monday, 11/12/2018 Pool Workout Didn't sleep well at all and took a bit to get into the swing of things this morning. Going to work hard on redeveloping 6-beat kick in the mid distances, I have neglected that for a 2-beat for too long. 900 d1-3 x 300 to 80% 800 SKiDS (build 2nd S) 700 p - odd 100s br3, even 100s d1-3 br5 600 100 1-arm, 100 swim DPS 500 50k/50sw 400 FAST 300 50dr/50sw 200 p br3/5/7/3 x 50 100 FAST 100 warmdown 4600y That is definitely a new Masters yardage record - mostly because Coach miscounted and thought he was writing down 3700 :P
Thursday, 11/8/2018 Pool Workout Stiff and sore today still! 300 ez 400 IM SKiPS 300 d1-3 2x{200 mod 3:15 8x25 VS :30 4x50 mod (#3 fast) 1:00 2x75 b x 25 1:15 50 EZ 2x100 b to mod 1:45 200 k FAST 100 ez} //First round free, second round kind of a mix. Did k/fins on the 2nd fast 200, calf cramp last 50 so limped to the wall. Repeated again after the 100 ez and went much better. 200 warmdown 4000y
Wednesday, 11/7/2018 CrossFit Workout Whole body sore. Triceps and hamstrings especially. Warmup - rowing, TTB warmup, barbell warmup Strength - Power Clean - 135/3, 165/3, 185/3, 205/3, 225/3 //No pop at all. Made this fairly easy though. Conditioning - 3 rounds, 5:00 on, 5:00 off 25 cal assault bike, then AMRAP 15/10/5 per round TTB 15/10/5 per round cal row 2+11, 3, 5. First week after taper week is really tough. I do not feel good!
Tuesday 11/6/2018 CrossFit Workout Back to the gym to work my strength back up. Warmup - rowing, plyos, stretching Strength - Clean Deadlift - 135/3, 225/3, 275/3, 315/2, 345/1, 365/1, 385/1 Conditioning - 30-20-10 Alternating DB Sn 50# Burpee box jumps 24" 9:03
Saturday, 11/3/2018 Ozark LMSC SCM Champs I have decided I will do no more one-week tapers! Was right at the point where everything just feels... off. But the meet went pretty well anyway! First meet in my new 30-34 age group (even though I don't technically turn 30 for another two weeks, but FINA rules and all). Pool deck was super cold, and all I brought for warmups was swim trunks and a t shirt. We were pretty much all shivering the whole time. That didn't help with endurance. Warmup - 200 free/100 back/200 k 8x50 k/dr dr/b 1:00 IMO 3x100 1:30 aerobic 100 ez (Tech suit putting on adventures!) 2 dive start Mixed 200 Medley Relay - 2:02. (Ozark record!), Breast split 29.77 Sloppy start, my backstroker really glided in. 100 Breast - 1:07.25 (Ozark record!), 31.40 (Ozark record!)/35.85 My goal for this was to break both records, so I was OK with a little bit of a piano on my back the last 25 :P Mixed 800 Free Relay - (relay got Ozark record!), 2:11.27 leadoff (Ozark record!) Um, so I was put into this relay without my permission... but it was me, a 75 year old, 72 year old, and 56 year old all either coming out of or into events, and there was no Ozark record for whatever age group we ended up aggregating into, so we just cruised it. Mixed 200 Free Relay - (relay Ozark record!), 24.12 split Actually got a decent relay start in this one. Turn was a bit jammed. 100 IM - 1:03.76 (Ozark record!) Not a great swim - slower than last year. Was running out of gas at this point (only two heats after the relay swim), especially with the cold deck. 50 Free - 24.77 (Ozark record!) Surprised I had some pop left by this point, this was much better than last year. Breakouts were way too deep on start and turn, really have to nail those down. Men's 400 Medley Relay - (relay Ozark record!), not even going to mention my fly split :P Another one I got snookered into - this time with 2 75 year olds and a 72 year old. And we couldn't even get out of it because the backstroker scratched his individual 100 back and used this as the split! Somewhere around 200 warmup and warmdown between each race. Maybe a little more warmdown after 100 breast. Was completely gassed at the end - spent 5 minutes after the relay with a thousand yard stare sitting on the blocks, but happy with how I did overall. Always nice to see some friends too. Monday, 11/5/2018 Pool Workout Working out the kinks today. Nothing really fast. Shoulders and oddly hamstrings are sore. 4x{150 free 20 sec rest 100 pull br3/4/5/6 by round 15 sec rest 50 1-arm free 10 sec rest} 2x{300 80% 300 fartlek (25 cruise/25 fast - 50/50 - 75/75) 300 90%} All on coach's go, ended up being ~5:00 interval Rd 1 - fr/bk x25, Rd 2 - pull/pads & snorkel 6x50 dr/sw ez 1:00 IMO 4x{6x25 :35 - ascending distance underwater work and breath control} 200 warmdown 3900y
Updated November 9th, 2018 at 01:43 PM by JPEnge
Thursday, 11/1/2018 Pool Workout 200 fr/100 bk/200 k 8x50 k/dr dr/b 1:00 IMO 3x100 1:30 aerobic 100 EZ 8x25 O/C fl/bk/fr/fr w/fins :30 8x25 VS :30 br/fr 3x50 dive sprint/easy 200 warmdown 2050y Basically meet warmup + sprints. Feeling pretty good, not super fast but it isn't anywhere near a full taper. Groin feels much better, will be good by Saturday.
Getting the yardage down a bit more. Not my typical mini-taper but we will see how it goes. Change is good sometimes. Groin feeling a bit better, think it will be good by Saturday. Wednesday, 10/31/2018 Pool Workout *All catch breath before/after fast efforts* 900 - 100 dr/100 k/100 d 1-3 to 80%ish 600 - 100 p br4/50@200 pace IMO 500 - 100 build/25 fast IMO 6x50 dr/sw EZ 1:00 12x25 "Afterburner" :40 o-on front dolphin kick halfway, flutter kick UW halfway e-on back dolphin kick halfway, flutter kick on surface halfway 1-4 - K no fins, 5-8 K fins, 9-12 fins o-fly first half e-back second half //Sorry for the wordy explanation. Goal was for the flutter kick to be twice the tempo of the dolphin kick. 200 warmdown 2800y Meet warmup plus some sprints tomorrow. Rest day Friday. Meet Saturday. 100 fr, 100 br, 100 IM, 50 fr, looks like possibly a relay or two.
Updated October 31st, 2018 at 10:58 AM by JPEnge
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