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Friday 2/22/19 Garage Squats

Long week - hard work at the pool and gym and busy week at work. Just squats today. Last lift 'til after Sectionals!

Back Squat - 135/3, 185/3, 225/3, 265/3, 300/3, 285/5, 270/7, 255/10

Went up 5 more pounds to get to an even 300. Was a challenge after accelerating the progression the past two weeks, but happy to be back to 300 triple.

Thursday, 2/21/2019 Pool Workout

Took awhile to get loose this morning, legs have taken a real beating this week! So I was OK with the long intervals on the IMs in the main set.3x{100 fr 1:25/100 IM 1:35/100 bk 1:45/100 k 1:55}

4x{75 25 fr/25 fl/25 fr 1:20
100 25 fr/50 br/25 fr 1:40
125 25 fr/75 bk/25 fr 2:00
1xIM (1-400 IM SKIDS 8:00, 2-300 IM R/L/S 6:00, 3-200 IM 4:00, 4-100 IM FAST)}
Rd 2 did 75 bk fast, Rd 3 50 br fast, Rd 4 25 fly fast. 57 high IM.

6x50 dr/sw ez 1:00

2x{4x25 :30 "afterburner"
100 ez 2:00}

"Afterburner" - w/fins, odds UDK to halfway, fast UW flutter to wall; evens UDK on back halfway fast flutter on surface to wall

3900y

Wednesday, 2/20/2019 Pool Workout
Water still uncomfortably warm.

8x100 1:30 75 sw/25 dr (RIMO)
16x50 :50 o-k/dr, e-b (fr/IMO)

3x{200 3:00 off blocks 1st/4th 50 FAST
3x50 IM switch 1:00 work turns
100 1:30 off blocks 1st/4th 25 FAST
3x50 fr 1:00 ascend 90%-80%}
1/3 - fast free, 2 - fast breast

16x25 VS w/fins :30
fl/bk/fr/UDK

100 ez

Bungees!
2x max resist distance + sprint assist back to wall
2x max resist UDK w/fins (bungee wrapped around blocks for extra resistance)

100 warmdown

4000y + bungees

2 days 'til taper!


*EDIT* Forgot my CF workout Tuesday

Tuesday , 2/19/2019 CF Workout

Warmup - 2 min airbike; 2x{5 ring rows, 7 pushups, 9 hollow rock}, barbell warmup

Strength - Power Clean - 135/3, 165/3, 185/3, 205/3, 225/3, 245/1+f
//LOL. Really super rusty.

Conditioning -
2x{6 pullups, 12 thrusters 75#, 18 box jumps}
2x{4 C2B pullups, 8 thrusters 95#, 12 box jumps}
2x{2 Bar MU, 4 thrusters 115#, 8 box jumps}
7:13

Monday, 2/18/2019 Pool Workout

200 fr
200 k
200 st
200 6-3-6 dr

2x{4x50 dr/sprint :50
3x100 flutter kick 25 mod/50 fast/25 mod @ next top or bottom
8x25 flutter kick long UW :40}

6x75 pull 1:20 br3,5,7,5 rotate (held :44, somehow)

4x50 flutter kick w/board ALL OUT 1:10

150 ez

16x25 VS :30 IMO

200 warmdown

3600y

Shorter but good push for the legs!

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.

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

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.

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

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.

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

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

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.

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

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

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

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

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.

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.

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.

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!