Swimming Through Jello

Tuesday 8/14/2018 CrossFit Workout

Warmup - bike, run, row, plyo, stretching

Strength - A) Supinated BB row - 135/8,8,8,8
B) 1-arm farmers carry - 4x110#x60m ea arm

Conditioning - 3 rounds for time
500m row
12 l-arm DB PP 50#
12 r-arm DB PP 50#
8:22

Missed logging a few workouts here, wasn't on the computer much this weekend.

Friday, 8/10/2018 CrossFit Workout

Warmup - ski erg, stretching and plyos, peg board practice

Strength - Bench Press - 45/8, 135/8, 165/8,8,8,8

Conditioning - 7 rounds
1 rope climb
5 front squat 135#
9 bar over burpees
9:15

Saturday, 8/11/2018 CrossFit Workout

Warmup - KB drills, movement prep for workout

Strength - A) Suitcase deadlift - (weight + famers carry handles) - 140/8,8, 220/8,8
B) Pushups - 45/10,10,10,10
C) Prowler push - decent weight x 60m x 4 sets

Conditioning - AMRAP 20
100m run
15 KB swing 53#
15 lateral box overs
8 TTB
7 rounds + 2 box overs

4 mile hike with dogs afterward

Sunday, 8/12/2018

Dug and pulled out a whole bunch of rocks and entrenched honeysuckle stumps and root structures.

Monday, 8/13/2018 Pool Workout

Had some new guys show up this morning... they were pretty out of shape I think.

6x200 30 sec rest
o - EZ sw, k, p
e - D1-3 free

2x{8x25 :45 (2 10 UWK/2 st F, 2 8/3, 2 6/4, 2 4/5
300 p/pads & snorkel
8x50 1:00 6 UWK
100 90+%}

3x{75 1:15
50 :55
25 :40}
1-p/pads, 2-p/reverse pads, 3-sw/reverse pads

200 warmdown

3850y

Thursday, 8/9/2018 CrossFit Workout

Warmup - 400m run, stretching, PVC warmup

Strength - Power Snatch - 95/2, 115/2, 135/2, 155/2, 175/2, 185/1+squat, 2, 195/1+squat

Conditioning - 3 rounds for time
400m run
30 situps
20 wall balls 20#/10'
10:56

Core - 100 hollow rocks, :20 plank at breaks

Wednesday, 8/8/2018 Pool Workout

Gym workout looked pretty boring so I decided to get my second swim in today. If I have time on the weekend I might get another in then, not sure.

900 - o 100s-fr b by 100, e 100s-1-arm fr alternating by 25

5x100 1:25 (pink HR - held 1:04)
3x50 k 1:10/3x50 1-arm 1:00
8x75 1:10 (faster than 100s pace - held :46)
3x150 p br3/5/7x50 :60 rest
8x50 k :50

4x{100 smooth 1:40, 4x25 fast :25}

200 warmdown

4150y

Was moving pretty efficiently today! Died a bit on the kick, definitely need to hit that more often. Triceps were feeling it in the 25s.

Tuesday, 8/7/2018 Pool Workout

Sooooooore from squats and pistols. I suppose I will have to live with feeling weird in the water during this cycle of getting my strength back up. Don't need to peak at all until mini-taper in November for SCM champs anyway.

3x250 30 sec rest - 1 sw, 2 75 fr/75 bk/50 fr/50 br, 3 p br3/4/5/3/7 x50

2x{2x50 k 1:10
3x50 dr 1:05
1x50 b}
1-br, 2-bk

4x{125 IM rotate 50 st 2:00
125 fr D1-4 2:00}

6x50 ch/fr EZ 1:00

4x{100 fr smooth 1:45
75 IM DPS 1:30
50 p br5 1:00
25 sprint IMO :45}

200 warmdown

3850y if I added right.

Saturday, 8/4/2018 CrossFit Workout

Warmup - jogging, stretching, plyos

Conditioning - Partner workout, alternating rounds
AMRAP 30
100m run
15 KB swings 53#
10 burpee box jump overs 24"
16 rounds + 9 KB swing

Monday, 8/6/2018 CrossFit Workout

Warmup - airbike, plyos, stretching

Strength - Back Squat - 45/5, 135/5, 185/5, 205/12, 190/12, 175/25

Conditioning - For time
20 hang power clean 115#
30 pistols (single leg squats)
15 hang power clean 135#
30 pistols
10 hang power clean 155#
30 pistols
7:54

New cycle at gym started, I wanted to get in on the squat days, so I will swim Tue/Thur I think and then maybe a weekend if I have time. Gonna be sore tomorrow.

Thursday, 8/2/2018 CrossFit Workout

Warmup - 30 cal assault bike, stretching, barbell warmup

Strength - A) Back Squat - 45/5, 135/5, 175/10,10,10,10,10
B1) Walking lunge steps - 3x20x50# ea arm
B2) DB squat C&J - 3x3x50#

Conditioning - 6x{15 wall ball 20#, max 1-arm DB CJ 50# @ 1:00, 1:00 rest}
8,9,9,9,9,11 C&Js

Went a little too heavy on the lunges, going to be sore tomorrow. Maybe rest day.

Contemplated going back to bed when the alarm went off. Glad I decided not to, starting to feel like myself in the water again!

Wednesday, 8/1/2018 Pool Workout

300 smooth br3/5 x50 30 sec rest
3x50 k 1:10
200 moderate br3/5 x50 30 sec rest
3x50 k/sw no free 1:10
100 80% br3/5 x50 30 sec rest
3x50 IMO 1:10

2x{8x75 1:20 2-sw, 2-last 25 k, 2-last 50 k, 2-sw
200 p br5/7 x50 3:30
8x50 1:00 2-6 dolphin kicks, 2 strokes no breath each wall, 2-5/3, 2-4/4, 2-3/5}

200 warmdown

3650y

Held :47/:46 on the 75s all swim, turns and breakouts starting to feel better after I let them get a little lazy swimming LCM. Lots of breath control and I am terrible at breath control but that just means I need to do it more.

And my constant battle with sleep continues... keep waking up at like 3 and not being able to fall back asleep. No idea why, no idea how to fix it.

Tuesday, 7/31/2018 CrossFit Workout

Warmup - 400m run, stretching, PVC warmup, clean technique

Strength - Power Clean - 135/3, 165/3, 185/3, 205/3, 225/3, 235/3
//A little squatty on the last rep of 235.

Conditioning - A) 4x500m row, 2 min rest - 1:38.9, 1:40.4, 1:39.6, 1:38.7
B) AMRAP 7min
2 burpees
2 toes to bar
add 2 reps each exercise each round

Made it through 14 burpees, 1 TTB

Last Ultimate Frisbee league game tonight.

Monday, 7/30/2018 Pool Workout

Felt pretty sloppy today, deadlifts and push press wore my arms out a bit.

900 sw - o 100s - free build to 80%, e 100s - SKiPS stroke

200 p br3 3:10
4x25 1-arm fr :30
150 p br4 2:20
4x50 1-arm fr :55
100 p br5 1:40
4x100 D1-4 1:30
50 p fast, limit breathing

6x50 ch/fr EZ 1:00

4x300 1 min rest
1 - fr 50 smooth/25 fast
2 - k/fins 25 sm/25 fast, 50 sm/50 fast, 75 sm/75 fast
3 - fr 1-arm
4 - p/pads & snorkel fast

4x{25 u/w :20
25 fast :30
50 easy 1:10}, IMO


150 warmdown

4150y - That's actually a new yardage record for my Masters career :P
(EDIT: Actually, the 3800m long course practices convert to around 4150y, but they were boring!)

Friday 7/27/2018 CrossFit Workout

Warmup - yoga flow, stretching, DB shoulder warmup

Strength - A) Shoulder Press - 45/8, 75/5, 95/4, 105/3, 115/2, 125/1, 130/1, 135/1, 140/f
B) Pullups - 15, 13, 11

Conditioning -
20 shoulder to overhead 95#
30 wall ball 20#
40 toes to bar
30 wall ball
20 shoulder to overhead
5:32

Sunday, 7/29/2018 Garage Lifting

Warmup - general warmup, barbell warmup

A) Deadlift (dead stop) - 135/5, 225/3, 275/3, 325/3, 355/3,3,3,3,3
B) Tempo Back Squat (5 down, 3 bottom, fast up) - 135/3, 185/2, 225/2,2,2,2,2
C) PSn+SnPP - 135/1+5, 155/1+5, 165/1+5x5

7/26/2018 Pool Workout
LHS, SCY

Still super sore from the power cleans/burpees combo Tuesday. Especially traps, but everything is a little fuzzy. Also walked into the pool and the burglar alarm was blaring - did some searching and apparently the pool painting crew had taped the outside door contacts together instead of impairing the alarm so they could prop the door open and one of the contact pairs has come untaped. Took a bit to find it, so just a little delayed.

4x{200 fr 3:00 br 3-4-5-3 x50
100 k/dr 2:00}

6x{3x50 1:00 D1-3 (o-fr, e-IMO)
2x100 D #2 by round (o-IM 1:40, e-k 1:50)}

2x{100 fr overkick 1:30, 100 ez 2:00}

100 warmdown

3800y

Monday, 7/23/2018 Part Two - Garage Squats

Back Squat - 45/5, 135/3, 185/2, 225/2, 260/2,2,2,2,3,3

Tuesday, 7/24/2018 CrossFit Workout

Warmup - 400m yog, med ball circuit, stretching

Clean & Jerk - 135/2, 165/1, 185/1, 205/1, 225/1, 245/1

Conditioning - 10 rounds
1:00 - 10 lateral bar over burpees, max power cleans 135#
2:00 rest

138 total reps

Ultimate Frisbee league game tonight.

Took the weekend off workouts - did lots of fun stuff instead since the wife didn't have to work any camps this weekend for the first time since May. Went to a farmer's market, the zoo, water park, took the dogs to the dog park and a local sculpture park, did yard work. Good weekend. Back in the water Monday at the normal pool finally!

Monday, 7/23/2018 Pool Workout
Lindbergh HS, SCY

400 fr :45 rest
300 50 1-arm dr, 25 sw fr/bk/fr/fl :30 rest
200 neg split :15 rest
100 build to 90%

3x50 k 1:10
100 fr 1:30
3x50 dr 1:00
200 fr/bk x25s 3:30
3x50 k 1:10
300 p/pads & snorkel 4:30
3x50 dr 1:00
400 k/fins fast

6x50 ch/fr easy 1:00

4x{100 neg split 1:30
75 1:10 last 25 fast
50 EZ :50
25 FAST :30
:30 rest}
25s fl/bk/br/br

200 warmdown

4100y

Thursday, 7/19/2018 Garage Lifting (PM Workout)

Warmup - playing with dogs at the dog park

Tempo Back Squat (5 count down, 3 count pause, fast up) - 45/3, 135/3, 185/2, 225/2x6

Friday, 7/20/2018 CrossFit Workout

Warmup - plyos, shoulder light DB warmup

Strength - Shoulder Press - 45/5, 75/5, 85/3, 95/3, 105/3, 115/3, 125/3, 125/1,1, 115/5,5,5
Pullups - 6x3x62#

Conditioning -
2 rounds
100 double unders
500m row
50 wall balls 20#
400m run
18:59

Some drama over the continuation of the Masters team I swam with in the winter/spring until they closed the pool for cleaning over the summer. Admins weren't very good at keeping organization so it seems like they were going to quietly cancel the group until we all spoke up. They decided they wouldn't cancel but they were going to do better billing (fine) and want everybody to be one unified group, i.e. all do one training program or close to it (not as fine). A few of us compete (and those of us that do all have different specialties) but most are fitness. So the ones of us that compete are going to give it a chance, try to push for some speed/sprint work in the program and see how it goes. That pool opens back up next week.

Thursday, 7/19/2018 Pool Workout
With CrossFit people, SCY

100 fr/100 IM/100 k

2x200 fr
4x100 k
8x50 dr/sw k/dr IMO

8x25 IMO fast

200 warmdown

1900

Will do some tempo squats in the garage tonight.

Tuesday, 7/17/2018 Pool Workout
CMS, LCM

Was drinking fluids like crazy yesterday. Felt a little more like myself today. Also the water wasn't quite as hot as it has been.

200 fr/100 bk/200 k/200 p/100 IM dr

3x{3x100 fr 1:35/IM 1:45/fr 1:35
6x50 k
4x50 reverse paddles pull 1:00}

K Rd 1&3 - fl/bk/br 1:10
K Rd 2 - fins fl/bk 1:00

200 warmdown

3400m

Monday, 7/16/2018 Garage Weightlifting

Mile dog walk, general warmup, barbell warmup

Deadlift (dead stop) - 135/5, 225/3, 275/2, 325/2, 355/2x5

Shoulder press - 45/5, 75/5, 95/5, 107/5x5

KB bent over row - 53/15x3 ea arm

Sunday, 7/15/2018 Garage Squats

General warmup, barbell warmup

Back Squat - 45/5, 135/3, 185/2, 225/2, 255/2x6

Going to simplify workouts a bit for the next few weeks, toiling in the heat in the LC pool doesn't seem to have had much benefit for me this summer so I'm going to focus a little on getting some of my strength back. Probably will try to swim once during the week and once during the weekend until September and do a bit more of these garage barbell sessions.

Friday, 7/14/2018 Pool Workout
Whitecliff Park, SCY

Decided to sleep in a little and went to the city pool in the afternoon. Bad idea, it was hot and the sun was hot. I think I heat exhausted myself.

200 fr/100 bk/200 k/200 p
8x50 k/dr dr/b IMO 10 sec rest
2x100 free aerobic 20 sec rest

4x50 pull reverse paddles 15 sec rest
4x50 pull paddles 15 sec rest

8x25 o-fins UDK, e-EZ 20 sec rest per pair
8x25 o-fast stroke e-EZ 20 sec rest per pair

200 warmdown

2300

Saturday, 7/14/2018 Ed & Ruth Shea Invite
SIU-C Pool, LCM

Still feeling the heat exhaustion a little... not much oomph in my warmup or races. This might be the start and end of my Master's long course racing experience, I like the turns :P

200 fr/100 bk/200 k
8x50 k/dr dr/b IMO 1:05
2x100 aerobic 1:30
200 EZ
3x75 dive fast 25, ez 50

About 300 warmup and warmdown between races

100 Free - 59.09 - Just felt sloppy the whole time. Not pulling much water.
100 Breast - 1:15.43 - Slightly better. Was snappy on my pullouts and the first 50 felt good. Lost a lot of stroke rate going through the back half.
100 Fly - 1:03.87 - Was kind of dreading this race the whole day. Took it out smooth, was behind by a head at the turn and picked up the pace a bit without dying completely at the end.
50 Free - 26.19 - OK all things considered.