View RSS Feed

Swimming Through Jello

  1. 2/17/19 Workout

    by , February 17th, 2019 at 04:40 PM (Swimming Through Jello)
    Sunday, 2/17/2019 Garage Weights

    Last week of hard work and then Sectionals taper. Moved up five more pounds on squats. Probably one more squat session after this one.

    Back Squat - 45/5, 135/3, 185/3, 225/3, 255/3, 295/3, 280/5, 265/7, 250/10

    Shoulder Press - 45/5, 75/5, 95/5, 115/5,5,5

    Hang Power Snatch - 95/3, 125/3, 145/3,3,3
    Hang Power Clean + Power Jerk - 145/3,3,3
    //Just some speed/power work.
    Categories
    Uncategorized
  2. 2/16/19 Workout

    by , February 16th, 2019 at 01:07 PM (Swimming Through Jello)
    Saturday, 2/16/2019 Pool Workout

    Swimming with the National group kids again!

    6x100 1:30 75 sw/25 k
    8x75 1:10 50 dr/25 b
    10x50 :50 - 2 rounds increasing UDK distance

    3x{200 IM (rd 1/3 - k 3:40, rd 2 - dr 3:10
    2x100 IM (rd 1/3 - dr 1:30, rd 2 - k 1:40
    4x50 IMO (rd 1/3 - k fast 1:00, rd 2 - dr :50}
    All fly/fr k w/board 6 UDK

    5x{25 fast :30
    25 EZ :30
    50 fast 1:00
    25 EZ :30
    75 fast 1:30
    50 EZ 2:00}
    IMO+fr

    100 EZ

    3x50 relay starts/swim ins

    100 warmdown

    5100y

    Updated February 17th, 2019 at 12:11 PM by JPEnge

    Categories
    Uncategorized
  3. 2/14/19 Workout

    by , February 14th, 2019 at 09:43 AM (Swimming Through Jello)
    Thursday, 2/14/2019 Pool Workout

    Facilities just can't figure out how to get this pool a consistent temperature. Hot today. Not sauna, but not conducive to fast swimming... Good effort though.

    3x{100 fr 1:25
    100 IM 1:35
    100 bk/dr 1:45
    100 k 1:55}

    16x75 1:25 - o-st DPS/fr/st build, e-fr/st fast/fr
    IMO x2

    5x200 3:15
    1 - 150 cruise/50 fr fast
    2 - 100 cruise/50 br fast/50 cruise
    3 - 50 cruise/50 back fast/100 cruise
    4 - 50 fly fast/150 cruise
    masters minute
    5 - 200 IM fast (2:12)

    6x50 dr/sw EZ 1:00

    8x25 :30 3,2,1,0 breaths fr/fl

    100 EZ

    4000y

    CF workout tomorrow looks dumb too (150 assault bike calories for the conditioning?!) so I'll take my rest day tomorrow, hit Saturday morning practice with the Sectional kids and squat/press Sunday.
    Categories
    Uncategorized
  4. 2/13/19 Workout

    by , February 13th, 2019 at 09:48 AM (Swimming Through Jello)
    Wednesday, 2/13/2019 Pool Workout

    Feeling the presses more than the squats surprisingly.

    4x{150 fr 2:15/75 k-dr-s IMO 1:15}

    Kick set:
    4x{100 1:50/1:40/1:30/1:20 w/board
    50 FAST w/board 1:00
    75 1:30/1:20/1:10/1:00
    25 FAST UW :30}
    Rd1/2 - no fins
    Rd3/4 - fins

    3x{100 fr cruise 1:30/25 fast :30
    75 fr cruise 1:10/50 fast :50
    50 fr cruise :50/75 fast 1:10
    25 fr cruise :30/100 fast 1:30}
    Rd 1 - fr, Rd 2 - stroke, Rd 3 - fr/pads & fins

    Stations:
    1 - 3x200 p/pads 2:40
    2 - 12x25 :40 D1-3 IMO w/chute
    3 - 4x25 buckets (25 EZ in between)

    150 warmdown

    4650y
    Categories
    Uncategorized
  5. 2/12 Workout

    by , February 12th, 2019 at 09:31 PM (Swimming Through Jello)
    2/12/2019 Garage Weights

    Gym CF workout was dumb so I lifted in the garage instead. Moved up another 5# on the squats.

    Back Squat - 45/5, 135/3, 185/3, 225/3, 255/3, 290/3, 275/5, 260/7, 245/10

    Shoulder Press - 45/5, 75/5, 95/5, 115/5,5,5

    Club team practice tomorrow, might get some relay starts off our Sectionals backstroker.

    Updated February 13th, 2019 at 09:43 AM by JPEnge

    Categories
    Uncategorized
  6. 2/8 + 2/11 Workouts

    by , February 11th, 2019 at 09:52 AM (Swimming Through Jello)
    CF workout Friday morning, then drove to Joliet for brother in law wedding, back Sunday and went to symphony with parents. So didn't get any weekend workouts in, but my body probably needed a little break. Sat too much though.

    Friday, 2/8/2019 CrossFit Workout

    Warmup - AMRAP 2 ascending ball slams/shuttle runs, AMRAP 2 ascending pullups/walkouts, AMRAP 2 ascending jump rope/air squats

    Strength - Back Squat - 45/5, 135/5, 185/5, 225/5, 265/5,5,5
    Bench Press - 45/5, 135/5, 165/5, 185/5,5,5

    Conditioning - 4 rounds
    30 double unders
    15 KB goblet squats 53#
    12 ball slams 50#
    9 pullups
    9:39


    Monday, 2/11/2019 Pool Workout


    Stiff today from the weekend, took a bit to get loose again!

    200 fr/200 k/200 st/200 dr/200 fr w/snk

    4x200 k 3:20
    50 EZ
    4x100 bk 1:40
    50 EZ
    4x50 p rev pads :50
    50 EZ
    5x50 IMO+fr :45
    50 EZ

    12x50 K VS (open/close/build/fast) 1:10

    100 EZ

    6x50 w/fins shooter/EZ 1:00

    100 warmdown

    3950
    Categories
    Uncategorized
  7. 2/7 Workout

    by , February 7th, 2019 at 09:44 AM (Swimming Through Jello)
    Thursday, 2/7/2019 Pool Workout

    Posterior chain still misfiring a little from deadlifts/snatches Thursday. Wasn't able to get up and go quite as well today but still got some good work done.

    3x{100 fr 1:25
    100 IM 1:35
    100 bk 1:45
    100 k 1:55}

    4x IMO {75 50 st dr/25 fr 1:25
    75 50 fr dr/25 k SLOB 1:25
    75 50 fr b/25 st fast 1:25
    100 IM D1-4 1:45}

    6x50 dr/sw ez 1:00

    200 br fast (2:26, not bad for tired hammies!)

    150 ez

    3x{25 UDK :30
    50 fist drill :55
    75 build from 90% 1:20
    100 ez 1:45}

    100 warmdown

    4000y
    Categories
    Uncategorized
  8. 2/5-2/6 Workout

    by , February 6th, 2019 at 10:04 AM (Swimming Through Jello)
    Tuesday, 2/5/2019 CrossFit Workout

    Warmup - 4x(40sec row ez, 20sec row fast, 3 walkouts, 3 RBM, 10 situps), barbell warmup

    Strength - Deadlift - 135/5, 185/5, 225/5, 275/5, 315/5, 335/5, 355/5

    Conditioning - AMRAP 7
    10 power snatch 75#
    3 bar muscleup
    6 rounds + 1 BMU
    //ripped my dang hand somewhere around round 4... threw me off my rhythm.


    Wednesday, 2/6/2019 Pool Workout

    Swam with the National group this morning. Decent amount with fins and I had some calf cramping issues (in both legs!), so I missed probably 200-300 out of this workout stretching. Still a good workout.

    200 fr 3:00/100 IM k 2:00
    200 fr 2:50/100 IM dr 1:45
    200 fr 2:40/100 IM 1:30

    Kick set - all on 1:40/100 pace, all last 25 fast
    100
    100-75
    100-75-50
    100-75-50-25

    2x150 2:10 fr cuise
    4x75 1:10 fr d1-2 to 500 pace, d3-4 to 200 pace
    2x150 2:15 50 st/50 fr/25 st/25 fr cruise
    4x75 1:15 o-ez fr, e-st 200 pace

    2x150 2:30 ez
    4x75 1:00 fr w/fins + pads d1-2 to 200 pace, d3-4 to 100 pace
    2x150 2:40 50 st/50 fr/25 st/25 fr ez
    4x75 1:10 w/fins o-ez fr, e-st 100 pace

    K w/fins, all on 1:20/100 pace, all half UDK last 25
    100
    100-75
    100-75-50
    100-75-50-25

    100 fr/100 IM /100 fr/100 IM warmdown

    5200y, we'll say I did 4900 of it.
    Categories
    Uncategorized
  9. 2/3-2/4 Workouts

    by , February 4th, 2019 at 09:27 AM (Swimming Through Jello)
    Sunday, 2/3/2019 Garage Weights

    Back to some strength building before the next meet.

    Back Squat - 45/5, 135/3, 185/3, 225/3, 255/3, 285/3, 270/5, 255/7, 240/10

    Shoulder Press - 45/5, 75/5, 95/5, 110/5,5,5


    Monday, 2/4/2019 Pool Workout

    Body was slightly ornery from lifting yesterday. Also pool is still pretty cold. Kind of a smorgasbord today.

    6x200 add-on backstroke + free w/snorkel
    400 pull (100 PB thighs/200 ankles/100 thighs)

    12x50 :05 rest 8 UDK fr/6 UDK SLOB

    12x100 1:45
    4-DPS last 25 drop 1 stroke per 100
    4-25 sw/50 overkick/25 sw
    4-D1-4

    8x50 VS (fl/br) 1:00

    200 warmdown

    4000y
    Categories
    Uncategorized
  10. 2/2/19 Workout

    by , February 2nd, 2019 at 11:34 AM (Swimming Through Jello)
    Saturday, 2/2/2019 Pool Workout

    Swam *most* of the workout with the National group this morning, that was fun! (They did the main set with some 400 IMs in between but when you're 30 and a sprinter and only used to 4000y practices you get to do a 100 easy instead)

    600 w/snorkel k/uw recovery/sw x 50
    500 br9/3/7/3/5 x 100
    400 w/snorkel 25 catchup/75 sw
    300 w/snorkel 25 1-arm/75 sw
    200 w/snorkel fast turns
    100 w/snorkel build

    12x100 IM k
    6-1:50
    4-1:40
    2-1:30

    4x100 IMO 1:20/1:20/1:30/1:15
    100 ez
    4x75 IMO 1:00/1:00/1:10/:55
    100 ez
    4x50 IMO :40/:40/:50/:35
    100 ez
    4x25 IMO :20/:20/:25/:15
    100 ez
    100 IM FAST

    200 warmdown

    5000y
    Categories
    Uncategorized
  11. 2/1/19 Workout

    by , February 1st, 2019 at 09:17 AM (Swimming Through Jello)
    Friday, 2/1/2019 CrossFit Workout

    Warmup - plyos, barbell warmup

    Strength - Power Clean - 135/3, 165/3, 185/3, 205/3, 225/3, 235/3

    Conditioning - 3 rounds
    21 deadlift 135#
    15 bar facing burpees
    9 push jerk 135#
    8:00
    Categories
    Uncategorized
  12. 1/31/19 Workout

    by , January 31st, 2019 at 10:33 AM (Swimming Through Jello)
    Thursday, 1/31/2019 Pool Workout

    Back to the pool finally! Water was very cold today, joints didn't like to warm up.

    3x{100 fr 1:30
    100 IM 1:40
    100 bk 1:50
    100 k 2:00}

    4x{2x25 k :35
    1x25 fl :30}
    2,4,6,8 UDK per round

    4x150 p 2:15 D1-4
    o-br3,4,5, e-br3,5,7

    4x{2x25 k :35
    1x25 bk :30}
    2,4,6,8 UDK per round

    4x150 IM mix 2:45 D1-4

    6x50 dr/sw ez 1:00

    2x{4x25 :30 4,3,2,1 breaths
    1x25 :30 sprint
    4x25 :30 3,2,1,0 breaths
    1x75 1:30 ez}
    //Misread and did 4x25 sprint on first round. Extra 25 warmdown at end.

    4000y
    Categories
    Uncategorized
  13. 1/29/19 Workout

    by , January 30th, 2019 at 11:03 AM (Swimming Through Jello)
    Tuesday, 1/29/2019 CrossFit Workout

    Warmup - airbike, stretching, plyos, barbell warmup

    Strength - A) Back Squat - 45/5, 135/5, 185/5, 225/5, 255/5,5,5
    B) Bench Press - 45/5, 135/5, 165/5, 185/5,5,5

    Conditioning - EMOM 9 :30 on, :30 off
    1 - airbike cals (17, 17, 16)
    2 - wall balls (16, 16, 16)
    3 - C2B pullups (13, 13, 14)

    Polar Vortex hit, school canceled Wednesday which means pool is closed. Bummer. I took my rest day because I'm pretty sore from back squats and pullups after a week of lighter work and the meet.
    Categories
    Uncategorized
  14. 1/28/19 Workout

    by , January 28th, 2019 at 10:15 AM (Swimming Through Jello)
    Monday, 1/28/2019 CrossFit Workout

    Warmup - airbike, stretching, PVC warmup

    Strength - Power Snatch - 95/3, 115/3, 135/3, 155/3, 165/3, 175/3

    Conditioning - AMRAP 15 x2 (5 min rest between)
    500m row
    wall walk + 10 shoulder taps
    15 SHDP 75#
    30 double unders
    Don't remember score

    Probably should have not worked out this morning, was definitely not firing on all cylinders after the meet.
    Categories
    Uncategorized
  15. 1/27/19 Race Day #2

    by , January 27th, 2019 at 02:59 PM (Swimming Through Jello)
    Sunday, 1/27/2019 Ozark Senior Champs Day 2
    Felt a little sore first thing this morning but loosened up pretty quickly.

    300 fr
    16x50 o-k/dr, e-b :50
    8x25 o/c :30
    2 starts

    Again, some warmup and warmdown between events that I didn't keep track of.

    200 Free Relay - 21.69 leadoff split - Yesterday most of the sectionals level guys didn't do relays, and some of the better guys had had iffy meets thus far, so head coach put us all in relays today to try to kick start things. Think it worked - everybody on the A relay was 21 low to mid. I had a really good race besides the one breath I took was straight into the turn... oops.

    100 Back - 53.56 (25.87/27.69) - I do not remember the hundredths for this race so I'll update when results come in. Breakouts were a little questionable and I'd like my second 50 to be a little closer to the first. But, a second faster than Ozark Masters last year so can't complain too much.

    100 Breast - 59.88 (28.25/31.63) - Under a minute untapered, I'll take that! A little deep on my start and turns. Head coach gave me a couple tips on my pull that I'll try to work on. Again, a second faster than Ozark Masters last year.

    So, pretty much most of the improvement from Ozark Masters (my last non-championship meet last year, though I was decently rested for that) was in going out more aggressively. Hopefully I can get myself better finished with some more rest in March. But very happy with how I did this weekend, closest thing to a "bad swim" was the 100 free and even that wasn't horrid.

    Updated January 29th, 2019 at 05:18 PM by JPEnge

    Categories
    Uncategorized
  16. 1/26/19 Race Day #1

    by , January 26th, 2019 at 03:37 PM (Swimming Through Jello)
    Saturday, 1/26/2019 Ozark Senior Champs Day 1

    Well, here's "try to qualify for Sectionals" meet!

    Team warmup:
    300 fr
    16x50 o-k/dr, e-b
    8x25 o/c
    2 starts

    Warmup pool was 20y, so not sure exactly what I did but it was probably around 300 up and 300 down around each race.

    100 fly - 52.39 (24.40/27.99) - Off with a bang! That's almost a second and a half PR, and completely untapered too. Got a little bit of a piano the last 25 but altogether not bad.

    200 breast ​- 2:16.22 (30.20/34.71/35.59/35.72) - Felt pretty smooth for 125, but some of my turns were sloppy and I locked up a little the last 50. I haven't trained enough breaststroke for the 200 I think. Still, 2.5 seconds faster than the last time I swam it.

    100 free - 49.29 (23.53/25.76) - This one was just sloppy. I don't think I was fully recovered from the 200 breast, and it definitely felt weird. I will have to work on some things on this over the next month or so. Didn't get the auto Sectionals cut but did get the bonus cut so since I made other two events I can still swim this.

    50 free, 100 back, and 100 breast tomorrow!

    Updated January 29th, 2019 at 05:20 PM by JPEnge

    Categories
    Uncategorized
  17. 1/24/19 Workout

    by , January 24th, 2019 at 09:35 AM (Swimming Through Jello)
    Thursday, 1/24/2019 Pool Workout

    4x{100 fr 1:25
    100 IM 1:35
    100 bk 1:45
    100 k 1:55}

    6x{3x75 50 build/25 fast 1:20 - fl/bk, bk/br, br/fr
    1x(XYZ per round) 2:00
    X - 125 @ 500 pace
    Y - 75 @ 200 pace
    Z - 25 FAST
    1x150 p br3/5/7 x 50 3:00}

    4x25 o-fast off blocks e-ez
    //Starts finally clicked! Now just have to add the wedge this weekend.

    100 warmdown

    4100y
    Categories
    Uncategorized
  18. 1/22-1/23 Workouts

    by , January 23rd, 2019 at 09:42 AM (Swimming Through Jello)
    Tuesday, 1/22/2019 Garage Lifting

    Going light-ish for meet week and no CF workout.

    Power Clean - 45/5, 135/3, 165/3, 185/3x5

    Shoulder Press - 45/5, 75/5, 105/5x3


    Wednesday, 1/23/2019 Pool Workout
    Warm pool today. Excuses, excuses. Not brimming with confidence for this weekend but I'm sure it will be alright.

    800 SKiDS

    6x25 :40 no breath
    5x50 :50 back
    4x75 1:30 p br5/7/9
    3x100 1:30
    2x150 2:10 overkick last 50
    1x200 2:50 k/fins
    2x150 2:10 overkick last 50
    3x100 1:45 back
    4x75 1:30 k
    5x50 1:00 VS (open/close/easy/build/fast)
    6x25 :30 FAST

    100 easy
    6x25 o-fast off blocks, e-ez
    150 warmdown

    4000y
    Categories
    Uncategorized
  19. Weekend Workouts

    by , January 21st, 2019 at 09:45 AM (Swimming Through Jello)
    Friday, 1/18/2019 CrossFit Workout

    Warmup - rowing, stretching, KB warmup, barbell warmup

    Strength - A) Deadlift - 135/5, 185/5, 225/5, 275/5, 295/5, 305/5, 315/5
    B1) Tempo pullup (2 sec hold, 4 sec eccentric) - 35#/3, 44#/3, 53#/3
    B2) Ring Pushpus - 15x3

    Conditioning - With 53# KB, 3 rounds
    60m 1-arm farmers carry
    12 RKBS
    60m 1-arm farmers carry
    12 reverse lunges

    4:13

    Saturday, 1/19/2019

    Warmup - airbike, stretching, barbell warmup

    Skill - Hang Squat Clean + Thruster - 95/2+2, 115/2+2, 135/2+2, 155/2+2

    Conditioning - in teams of 3, 30 min time cap, reps broken evenly (until last round when we hit the time cap but I wanted to finish)
    2 rounds
    24 bar facing burpees
    24 hang squat cleans 95#
    24 TTB
    24 thrusters 95#
    then 91 cal bike
    2 rounds
    21 bar facing burpees
    21 hang squat clean 115#
    21 TTB
    21 thursters 115#
    then 67 cal bike
    2 rounds
    15 bar facing burpees
    15 hang squat clean 135#
    15 TTB
    15 thrusters 135#
    then 50 cal bike

    Monday, 1/21/2019 Pool Workout
    Sore from Saturday workout + want to rest legs a little for meet this weekend + 15 degree high temp = no garage squats Sunday. Still tired legs Monday morning, took a bit to get into it. Just worked on getting and keeping my heart rate up on the main set - was pretty solidly in aerobic range the whole set.

    5x200 3:00 start from 200 back, replace 50 free at back ea 200
    6x75 sw/dr/sw 1:15 (IMO dr/sw)

    2x{400 p br 3/5/7/3 by 50 5:20
    300 dr 6-1-6/zipper/1-arm by 50 4:20
    200 k 3:20
    100 1:40}

    8x25 :30 w/fins o-shooter, e-EZ
    8x50 1:00 o-fast fr, e-EZ
    6x25 o-start from blocks, e-EZ
    //Starts still feel pretty horrific but I guess they are a bit better than last week...

    100 warmdown

    4450y

    Updated January 21st, 2019 at 10:55 AM by JPEnge

    Categories
    Uncategorized
  20. 1/17/19 Workout

    by , January 17th, 2019 at 09:55 AM (Swimming Through Jello)
    Thursday, 1/17/2019 Pool Workout

    Took a bit of time to get into it today, started out pretty stiff. Was a good refresh workout though, did some fast stuff but wasn't totally gassed by the end like the past few workouts.

    3x{100 fr 1:25
    100 IM 1:35
    100 bk 1:45
    100 k 1:55}

    4x{4x25 :30 SLOB/k on side fast/1-arm/build}

    4x(125 fr cruise 2:10
    100 bk/fr 1:40
    75 bk 1:10 D1-4 (:52, :49, :47, :42)}

    6x50 dr/sw 1:00 EZ

    4x{4x25 br :30 build/KPK/streamline K/SLOB fast
    50 EZ 1:00}

    2x25 fast off blocks, 25 ez between
    //My starts are *really* bad. Like, it's obvious I haven't been off the blocks since early November. Oof.

    100 warmdown

    3900y

    Updated January 17th, 2019 at 10:30 AM by JPEnge

    Categories
    Uncategorized
Page 1 of 16 1234511 ... LastLast