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Swimming Through Jello

  1. 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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  2. 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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  3. 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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  4. 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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  5. 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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  6. 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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  7. 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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  8. 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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  9. 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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  10. 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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  11. 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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  12. 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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  13. 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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  14. 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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  15. 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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  16. 4/4/18 Workout

    by , April 4th, 2018 at 09:58 AM (Swimming Through Jello)
    Taper day 3! Some pace work today. Water polo team again had a game or practice and didn't bother to put the lane lines or flags back in, so was a bit rushed.

    Wednesday, 4/4/2018 Pool Workout

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

    5x50 :50 (31s)
    5x50 :55 (29s)
    5x50 1:00 (28s)
    5x50 1:05 (27s)
    50 EZ
    5x50 1:15 (25 mid down to 24 high)
    100 EZ

    12x25 k D1-4 (1-4 free :40, 5-8 breast :40, 9-12 fly on back :30)

    200 warm down

    2700
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  17. 4/3/18 Workout

    by , April 3rd, 2018 at 08:55 AM (Swimming Through Jello)
    Taper day 2, some speed work today. Going to keep the yardage a tick over 2500 I think.

    Tuesday, 4/3/2018 Pool Workout

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

    32x25 :40 IMOx8 fast
    13 low flys and backs, 15 low breasts, 12 low frees. Last round 12 mid fly, 12 low back, 14 high breast, 11 mid free

    200 easy

    2x(100 IM easy speed, 50 EZ) - Rd 1 1:00, Rd 2 :59

    5x100 k fins 1:30

    Start work

    200 warmdown

    2800
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  18. 4/2/18 Workout

    by , April 2nd, 2018 at 08:46 AM (Swimming Through Jello)
    Good Easter weekend. Lots of singing with choir but it was fun. Still got some of the songs stuck in my head. Parents were out of town visiting my sister and wife's family is Orthodox and doesn't celebrate until next week, so pretty low key. But I made a rather delicious cioppino for dinner. On to short taper for Ozark Champs!

    Monday, 4/2/2018 Pool Workout


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

    2x{14x50 1:00 IM switch o-k/dr, e-dr/b
    5x100 o-D1-3 from 90%, e-DPS}
    Rd 1 backstroke 1:45 (1:03, 1:01, :58 high) Rd 2 freestyle 1:30 (1:01, :59, :56 high)

    200 warmdown

    3200

    Backstroke felt like it's rounding into shape besides my last breakout on the fast 100 - should have taken one more dolphin kick. Freestyle was kind of meh but that's ok for now.
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  19. 3/31/18 Workout

    by , March 31st, 2018 at 03:49 PM (Swimming Through Jello)
    Busy Easter weekend singing two services each for Good Friday and Easter Sunday with a rehersal Saturday morning, plus the usual weekend stuff. Today was last tough workout before a week of rest going into Ozark Champs next weekend.

    Saturday, 3/31/2018 Pool Workout

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

    2x{8x75 1:30 o-25k/50b, e-IM dr
    8x50 1:00 D1-3, 1-3, 1-2
    4x100 1:45 1-90% 2,3-smooth, 4-100%}

    Rd 1 - free (25 mid to low 50s, :59, :56 100s)
    Rd 2 - fl/bk/br fast 50s (27 low, 27 mid (cramp), 32 low), IM 100s (1:05, 1:01)

    200 warm down

    3800

    Felt like my body thought about recovering from the week but didn't quite get around to it! Not too bad regardless. Also the pool exhaust is getting bad, I had a cough for the first time since I've been back.

    Good news! There are 4 guys and 4 ladies between 25-35 years old from the SLAM team signed up for Nationals... that means we could have guys, girls and 2 mixed relays in May. So I'm trying to get contact info for the ones I don't know and see if they're interested.
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  20. 3/29/18 Workout

    by , March 29th, 2018 at 11:34 AM (Swimming Through Jello)
    Felt like first time swimming four days in a row in 7 years. Also lost a fight against fish frying oil yesterday and my right hand is a little gnarly. Plus the high school water polo team didn't put the lane lines and flags back in after their game last night. So... shorter workout today and excuses excuses!


    Thursday, 3/29/2018 Pool Workout


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


    4x100 1:40 50 controlled/50 build
    12x50 1:00 1-f/EZ; 2-EZ/f; 3-b; 4-fast
    6x75 1:20 1-50 smooth/25 fast; 2-25 smooth/50 fast; 3-fast
    4x100 1:30 50 controlled/50 build


    400 warmdown

    3000


    Made it to rest day!
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