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Swimming Through Jello

  1. 4/30/18 Workout

    by , April 30th, 2018 at 08:06 AM (Swimming Through Jello)
    Last weight-based CF training workout before Nats. Will surely have a few during the competition this weekend but we are the scaled division so shouldn't be too bad.

    Monday, 4/30/2018 CrossFit Workout

    Warmup - airbike, stretching, med ball warmup

    Strength -
    A) Bench Press - 45/6, 95/5, 135/3, 165/3, 185/7
    B1) Bench Press - 165/8,8,8
    B2) DB Bent Row - 50/12, 60/12,12

    Conditioning - For time:
    60 KBS 53#
    50 KB Goblet Stepups 53#
    40 cal Assault bike
    7:34
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  2. 4/29/18 Workout

    by , April 29th, 2018 at 11:32 AM (Swimming Through Jello)
    Sunday, 4/29/2018 Pool Workout

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

    3x100 3:00 1st 100 of 200 pace - 1) IM 58 mid, 2) breast 1:07 high, 3) free :54 low
    100 EZ
    2x50 1:30 95% - 1) bk/br, 2) br/fr
    100 EZ

    Speed kick set (stolen from GDanner)
    25 k fast :30
    50 EZ 1:00
    50 k fast 1:00
    50 EZ 1:00
    75 k fast 1:30
    50 EZ
    100 k fast 2:00
    50 EZ
    75 k fast 1:30
    50 EZ
    50 k fast 1:00
    50 EZ
    25 k fast 1:00
    100 EZ

    4x50 p/paddles 1:00 DPS/warmdown
    4x25 trying to learn crossover bk/br turn
    4x50 IMO k/dr 1:00 warmdown

    2800

    Really trying to learn that crossover turn... can't quite get the timing down!
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  3. 4/27/18 Workout

    by , April 27th, 2018 at 08:17 AM (Swimming Through Jello)
    Friday, 4/27/2018 CrossFit Workout

    Warmup - stretching, band exercises, OHS warmup

    Strength - Push Press + Overhead Squat 95/3+3, 135/3+3, 155/3+3, 175/3+3, 195/3+3, 215/3+3

    //Happy with this. Was expecting to have a try at 205 maybe but felt good.

    Conditioning - AMRAP 9
    1 ring muscleup, 2 alternating DB snatch 50#
    add 1 MU and 2 DB snatch each round
    7 rounds + 1 MU

    Core - 3 rounds not for time
    5 wall walks
    30 sec ring plank

    Rest day tomorrow! Back to the pool for continuation of taper Sunday morning.
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  4. 4/26/18 Workout

    by , April 26th, 2018 at 08:50 AM (Swimming Through Jello)
    Thursday, 4/26/2018 Pool Workout

    Start of taper! Just did intervals with the rest of the group, no problem with more rest during taper time. Also had club team in the pool again, so air quality was meh.

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

    6x75 1:30 o-IM, e-fr build
    //Tried to attempt crossover back to breast turns... not successful yet.
    5x100 k 1:45 3+4 fast
    4x125 2:30 IM, rotate 50 fast stroke

    100 EZ

    3x{4x50 1:00 D1-4, 50 EZ} bk/br/fr by rounds

    200 warmdown

    3300

    Shoulders a little fuzzy overall from handstand work and double unders yesterday. Felt better than most of the rest of the week though.
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  5. 4/25/18 Workout

    by , April 25th, 2018 at 08:17 AM (Swimming Through Jello)
    Wednesday, 4/25/2018 CrossFit Workout

    Warmup - yoga stretches, bar/shoulder warmup

    Skill - Handstands
    1 - 6 sets of :10 on/:20 off free headstand
    2 - 2:00 nose-to-wall handstand hold
    3 - 30 wall handstand hold hand lifts
    4 - 4 set of :20 on/:10 off hollow rock

    Conditioning - AMRAP 15
    50 double unders
    70# one arm farmers carry 60m ea arm
    25 double unders
    53# one arm overhead carry 30m ea arm

    Found out normal pool will be closed for water polo tournament this weekend too. Will probably have to go to backup pool further out Sunday morning then.
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  6. 4/24/18 Workout

    by , April 24th, 2018 at 08:53 AM (Swimming Through Jello)
    Slept better last night. Body is feeling it from the lactate set yesterday! Still got the work done and will be on to taper next time I'm in the pool.

    Tuesday, 4/24/2018 Pool Workout

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

    8x50 :50 3 cruise/1 fast
    8x75 1:20 o-IM, e-D1-4 fr
    8x100 1:35->1:20->1:35

    4x{2x50 1:00 EZ, 1x100 2:00 FAST}
    Did k-1:11, p/pads-:56, k-1:09, p/pads-:56

    200 warmdown

    3600
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  7. 4/23/18 Workout

    by , April 23rd, 2018 at 08:55 AM (Swimming Through Jello)
    Slept horridly Saturday night and not a ton better Sunday. Feeling kinda meh after 3 days out of the water but wanted to get my lactate set in before taper starts. It went... OK. Sloppy.

    Monday, 4/23/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr
    8x50 k/dr dr/b 1:00 IMO

    100 easy

    Lactate Set - Fast efforts off blocks, 200 easy in between
    200 bk (2:02 - took a bit to get into this, shaking off 200 pace rust)
    100 br (1:02, out 28.7 somehow)
    100 bk (:56 - About what I expected)
    50 br (28.3 - Spinning my wheels too much, need to work DPS)
    50 bk (25.7 - Sloppy, sloppy sloppy. Punt!)
    50 br (28.8 - Tried to get my stroke a bit longer, got stuck in no man's land into the wall and probably was just running out of gas by now.)

    200 warmdown

    3050

    Will do the team workout Tuesday then start tapering Thursday.

    Two weeks 'til Plex Games (CrossFit competition), three weeks 'til Nationals.

    Updated April 23rd, 2018 at 10:02 AM by JPEnge

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  8. 4/21/18 Workout

    by , April 21st, 2018 at 04:33 PM (Swimming Through Jello)
    Showed up at the pool and there was a surprise high school water polo tournament. Crap. And we will probably have to share some mornings next week with the club team. Double crap. So much for the taper schedule I came up with!

    Lifted in the garage instead and then did yardwork.

    Saturday 4/21/2018 Garage Lifting

    General warmup, barbell warmup

    Snatch - 95/2x2, 115/2, 135/2, 155/1, 175/1, 185/1x5, 195/1, 205/1

    Sn PP - 135/5x2, 155/3, 175/3, 185/3, 195/3, 205/3x5
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  9. 4/20/18 Workout

    by , April 20th, 2018 at 08:13 AM (Swimming Through Jello)
    Friday, 4/20/2018 CrossFit Workout

    Warmup - rowing, plyos, shoulder warmup

    Strength -
    A) Shoulder press - 45/8, 75/5, 85/5, 95/5, 110/10
    B1) Upright row - 80/10,10,10
    B2) Ski erg - 15 cals sprint x 3

    Conditioning -
    21-15-9
    1-arm DB OHS 50#
    cals Assault airbike
    5:30

    Good high effort today. Still a little weak on the lifting. Going to try to do a lactate set tomorrow in the pool - 1x200, 2x100, 2x50 off blocks with 200 easy between each - if 1) the pool isn't too crowded and 2) I'm not too sore. Abs are still tight from GHDs Monday and gymnastic work Wednesday.
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  10. 4/19/18 Workout

    by , April 19th, 2018 at 08:46 AM (Swimming Through Jello)
    Thursday, 4/19/2018 Pool Workout

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

    2x{4x50 :50
    3x100 1:20
    2x150 2:00
    1x100 2:00 EZ
    1x200 fast}

    //Free first round, scattered some pull and kick second round. 2:02/2:01 free 200s.

    100 EZ
    8x25 :30 o-bk sit spin, e-EZ
    8x25 :30 o-br dolphin kick overspeed, e-EZ

    200 warmdown

    3700

    Shared pool with club team again. Not sure if it's the more people, or being on the closed end of the pool deck or what but I was having issues catching breath this time and the times we've shared the last few weeks. Not a great day performance-wise but I made it through.
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  11. 4/18/18 Workout

    by , April 18th, 2018 at 08:13 AM (Swimming Through Jello)
    Wednesday, 4/18/2018 CrossFit Workout

    Warmup - band exercises, plyos, bar warmup

    Skill -
    Core EMOM 15
    1- :15 arch hold
    2- :15 hollow hold
    3- 2 tuck pull to invert (rings)

    Muscleup work - some transition work and a bunch of strict MUs.

    Conditioning -
    3 rounds
    400m run
    20 wall ball shots
    15 box jumps
    9:21
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  12. 4/17/18 Workout

    by , April 17th, 2018 at 08:55 AM (Swimming Through Jello)
    Lane line duty again! Only got about an hour swim.

    Tuesday, 4/17/2018 Pool Workout

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

    15x100 3x(1:40-1:35-1:30-1:25-1:20)
    //Held 1:03 for the first block, 1 easy then 1:02 second block, 1 easy then 1:01 third block.

    6x125 k 2:30
    1-1st 50 fast, 2-2nd 50 fast, 3-3rd 50 fast, 4-last 75 fast, 5-first 75 fast, 6-fast

    200 warmdown

    3250

    Psyche sheets out for Nationals, here's where I stack up going in:
    200 Fr - 23rd with a completely made-up 1:52.0 seed time. Probably my worst chance at a high finish unless I magically pop off a 1:45 or something.
    50 Breast - 13th with a 28.1 seed time that was converted from my SCM best in November. Considering I split 27.2 on a relay with a babied hip and bad start a couple weeks ago, I think I can drop from that time.
    100 IM - 16th with a 55.3 that was a practice time from a couple months ago. Looking for a 53 if I can hit all my walls.
    100 Breast - 19th with an old 1:02 seed time. Went 1:00.8 couple weekends ago, and my biggest goal for this meet is to break a minute here.
    200 Back - 7th with a 2:01 made-up time. I do not know what I'm expecting here, I should know how to swim this event better than any but I haven't since college.

    Updated April 17th, 2018 at 09:08 AM by JPEnge

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  13. 4/16/18 Workout

    by , April 16th, 2018 at 08:21 AM (Swimming Through Jello)
    Two weeks 'til another taper, three weeks 'til CF competition, four weeks 'til Nationals.

    Monday, 4/16/2018 CrossFit Workout

    Warmup - airbike, stretching, plyos, handstand/squat warmup

    Strength - Back Squat 135/5, 185/4, 225/3, 255/3, 275/3, 285/2
    //Ugh, embarrassing. Haven't squatted in like a month, I'm weak.

    Conditioning -
    50 cal row
    30 HSPU
    50 cal row
    8:00

    5 minutes, then
    4 rounds on 3:00
    15 cal airbike
    15 GHD situps

    Gonna be pretty sore tomorrow I think.
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  14. 4/14/18 Workout

    by , April 14th, 2018 at 05:49 PM (Swimming Through Jello)
    Really sore from getting back in the gym. Hopefully that relieves itself over the next week or so, going into CF competition the week before Nationals. Still managed a good workout here.

    Saturday, 4/14/2018 Pool Workout

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

    3x200 3:00 fr/p/k fins
    3x50 1:15 FAST fl/bk/br
    3x150 2:30 fr/p/k fins
    3x50 1:15 FAST fl/bk/br
    3x100 2:00 fr/p/k fins
    3x50 1:15 FAST fl/bk/br
    3x50 1:00 easy
    1x50 FAST fr

    200 easy

    8x50 dive to fast underwater/easy rest of the way

    200 warmdown

    Held under 1:05 pace for the longer pieces, 26high, 27low, 31low for the 3x50s, 24low for the last 50 fast free.

    3600
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  15. 4/13/18 Workout

    by , April 13th, 2018 at 09:49 AM (Swimming Through Jello)
    Friday, 4/13/2018 CrossFit Workout

    Warmup - running, shoulder warmup, stretching

    Strength -
    Shoulder press 45/5, 75/5, 95/5, 105/8, 95/8, 85/15
    //Went a bit light since I hadn't touched a barbell in 3 weeks
    Upright row - 75/10,10,10

    Conditioning -
    8 rounds
    8 pullups
    16 walking lunge steps
    4:31
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  16. 4/12/18 Workout

    by , April 12th, 2018 at 08:46 AM (Swimming Through Jello)
    Had to share the pool with the club team this morning... so 8 of us doing about 5 different workouts shared 2 lanes. A bit crowded.

    Thursday, 4/12/2018 Pool Workout

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

    6x75 25k/50sw 1:30
    5x100 evens fast 1:40
    4x125 1:50
    3x150 k fins 2:00

    20x50 ez/fast :50

    200 warmdown

    3900
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  17. 4/11/18 Workout

    by , April 11th, 2018 at 08:04 AM (Swimming Through Jello)
    Back to the gym!

    Wednesday, 4/11/2018 CrossFit Workout

    Warmup - stretching, pullup warmup, core work

    Skill - Muscleup progressions - Toe support controlled MUs, ring to hip ring rows, kip swings, support holds

    Conditioning -
    5 Rounds
    15 WB shots
    15 RKBS 70#
    One arm farmers carry 70# 60m ea arm
    11:18

    Lots of grip stuff, my hands are feeling it now!
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  18. 4/10/18 Workout

    by , April 10th, 2018 at 09:03 AM (Swimming Through Jello)
    Back into the swing of things after a rest day Monday. Felt fuzzy but not too bad really. Had to put the lane lines and flags back in first thing again which took some workout time away.

    Tuesday 4/10/2018 Pool Workout

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

    2x{4x125 2:00 75 fr/50 bk
    4x100 1:30 D1-4 to 90% (rd 1-p, rd 2-k fins)
    4x75 1:10 1-last 25 fast, 2-last 50 fast, 3-fast, 4-easy}

    200 warmdown

    3400
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  19. Meet Weekend!

    by , April 8th, 2018 at 03:33 PM (Swimming Through Jello)
    Two day Ozark Short Course Champs this weekend - lots and lots of swimming.

    Saturday 4/7/2018 Meet Day

    200 fr/100 bk/200 k
    8x50 k/dr dr/b IMO :55
    3x100 aerobic 1:20
    Some 25 fast off blocks

    Specific warmup and warmdown was 200-300 per event. Don't remember exactly what they were.

    Events:
    500 Fr - 5:13.38
    //Just for fun more or less. Tried to stay smooth stroke and strong turns.
    200 Medley Relay mixed - 23.60 fly split
    //Screwed up the start completely. Ugly.
    100 Fly - 53.76
    //Technically a best time - my best before was 53.9 going out a 400 IM :P
    100 Breast - 1:00.89
    //Also a best time - never did breaststroke by itself in college.
    400 Medley Relay men - Breast 1:00.66
    //Out 28.0! Was running out of gas a bit by the end of the day.

    Sunday, 4/8/2018 Meet Day

    Same warmup as Saturday.

    Events:
    200 Medley Relay men - Breast 27.2 split
    //Groin started feeling tweaky on the first 25... also screwed up my start again.
    100 Back - 54.56
    //Backstroke is starting to come back. Slowly but it is getting there.
    200 IM - 2:04.61
    //Oooooh... 10 minutes between events is starting to add up.
    200 Breast - 2:18.47
    //Babied groin a bit. Also 10 minutes between events!
    200 Free Relay - 21.96
    //A little sloppy, but under 22 is just fine!

    Overall super happy with how this meet went. Pretty handily beat my guesstimate seed times in everything. A better pool with better blocks and more time between events and I should be pretty dang good to go for Nationals, although I do have to get back to the gym because I have a CrossFit competition the week before. Will make taper slightly interesting.

    Updated April 8th, 2018 at 08:16 PM by JPEnge

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  20. 4/5/18 Workout

    by , April 5th, 2018 at 09:15 AM (Swimming Through Jello)
    Thursday, 4/5/2018 Pool Workout

    Last day of taper! Suited up in my older tech suit this morning. Feeling pretty good and will hopefully be very fresh after a rest day tomorrow.

    200 fr/200 k/200 p
    8x50 k/dr, dr/b IMO :55

    3x100 free aerobic 1:30
    100 EZ

    3x(3x50 :10 rest interval at 200 pace to the feet, 50 EZ)
    Rd 1-fr, Rd 2-bk, Rd 3-br
    100 EZ

    10x25 o-fast from blocks, e-EZ
    150 warmdown

    2500

    TIL that my first 25 breaststroke from the blocks is down to three strokes since I've changed my pullout. Better not mistime anything with that little margin of error!

    Meet lineup for this weekend - Saturday 500 free, 100 fly, 100 breast, possibly two relays. Sunday 100 back, 200 IM, 200 breast, also possibly two relays. Wanted to do mostly events I wasn't going to swim at Nationals, since I already have times for enough of the events that I am swimming.
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