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Swimming Through Jello

  1. 7/17/18 Workout

    by , July 17th, 2018 at 08:31 AM (Swimming Through Jello)
    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

  2. 7/16/18 Workout

    by , July 16th, 2018 at 07:50 PM (Swimming Through Jello)
    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
  3. 7/15/18 Workout

    by , July 16th, 2018 at 09:01 AM (Swimming Through Jello)
    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.
  4. 7/13-7/14 Workout and Meet

    by , July 14th, 2018 at 07:05 PM (Swimming Through Jello)
    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


    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.
  5. 7/12/18 Workout

    by , July 12th, 2018 at 09:02 AM (Swimming Through Jello)
    Thursday 7/12/2018 CrossFit Swim Workout

    100 fr/100 k
    3x50 dr

    8x50 :55 fl/fr/br/fr

    4x150 serpentine (3 free, 1 breast)

    200 warmdown

    Again, these swims with the CF people are kind of active recovery. I pushed the 150s a little bit. Water was hot hot hot. Not comfortable.
  6. 7/11/18 Workout

    by , July 11th, 2018 at 09:12 AM (Swimming Through Jello)
    Tuesday, 7/10/2018 Ultimate Frisbee

    Ended up being my workout for the day and it wasn't bad actually - we usually have ~16-17 people show up for a game that plays 7 per side, and we only had 8 for a doubleheader today. So I did a LOT of running around. Pretty sore this morning!

    Wednesday, 7/11/2018 Pool Workout (Take 3!)

    Finally got back in the water with no mishaps! Definitely felt like I hadn't swam since Friday... still no speed. This meet Saturday is going to be interesting.

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

    2x150 2:45 - fr/bk/fr, fr/br/fr
    200 3:30 100 IM/100 fr

    5x100 fr 1:50-1:45-1:40-1:35-1:30 mild descend
    6x50 1:10 25 smooth/25 build fr/bk

    5x100 p/pads & snkl 1:50-1:45-1:40-1:35-1:30 mild descend
    6x50 1:10 25 fast/25 EZ IMO

    5x100 k/fins 1:50-1:45-1:40-1:35-1:30 mild descend
    6x50 1:10 1 EZ/2 fast fr/fr/fl/br for the fast

    100 warmdown

  7. 7/10/18 Workout (or Lack Thereof)

    by , July 10th, 2018 at 08:19 AM (Swimming Through Jello)
    Tuesday, 7/10/2018 Punt

    Showed up to pool, coach didn't show up. 10 people standing outside at 5am looking like doofuses... not a great start to a meet week for me so far!

    Updated July 10th, 2018 at 08:30 AM by JPEnge

  8. 7/9/18 Workout

    by , July 9th, 2018 at 08:30 AM (Swimming Through Jello)
    Monday, 7/9/2018 CrossFit Workout

    Wanted to hit the pool but couldn't find my damn keys for 20 minutes so ended up going to the gym.

    Body feeling beat up - right knee, right hip and left piriformis feeling tweaky. Ugh.

    Warmup - 500m row, yoga flow, KB warmup

    Strength - A) Deadlift - 135/3, 225/3, 275/3, 315/1, 345/1,1, E2MOM 315/3x3, EMOM 255/3x6

    B1) Ring row - 4x12
    B2) Pushups - 4x20

    Conditioning - 7 rounds
    5 RKBS 70#
    10m/20m/30m shuttle run
  9. 7/7/18 Workout

    by , July 7th, 2018 at 08:51 PM (Swimming Through Jello)
    Saturday, 7/7/2018 CrossFit Workout

    Warmup - plyos, stretching, run

    Conditioning - In teams of 3, 30 minute cap
    3x{30 TTB, 30 bar facing burpees, 30 power snatch 75#}
    150 cal assault bike
    2x{30 TTB, 30 bar facing burpees, 30 power snatch 95#}
    150 cal assault bike
    1x{30 TTB, 30 bar facing burpees, 30 power snatch 115#}

    Only got through 30 cal bike in the time cap. I wanted to finish but the other guys in the team didn't. Not a whole ton of work for the only thing today really...

    Lindbergh pool supposed to open up next week, hopefully that holds to schedule. I want to swim at least 3 days next week before my little meet next Saturday and it's easier to do that when I get up at 4:35 and drive 5 minutes to swim than 4:10 and drive 25 minutes... still will have to go to Crestview at least once since the meet is LCM and Lindbergh is SCY.
  10. 7/6/18 Workout

    by , July 6th, 2018 at 08:25 AM (Swimming Through Jello)
    Friday, 7/6/2018 Pool Workout
    CMS, LCM

    Was really sore from "Rene" yesterday and also was out late for fireworks so took a rest day. Still sore today. Loosened up a bit as the workout went on. Pool was hot though (somebody had turned off the aerator) so that wasn't optimal.

    200 fr/100 bk/200 k/100 p

    8x50 st/fr 1:00
    4x100 o-IM 2:00 e-fr 1:45

    8x100 k/fins 2:00/1:50/1:45/1:40/1:50/1:45/1:40/1:30

    8x50 o-build e-EZ 1:00
    4x150 o-fr/bk/fr 2:45 e-fr/br/fr 3:00

    8x50 1:00 4-k, 4-warmdown


    My breaststroke is a disaster right now. Oof.
  11. 7/4/18 Workout

    by , July 4th, 2018 at 01:30 PM (Swimming Through Jello)
    Wednesday, 7/4/2018 Fourth of July CrossFit Workout

    Warmup - plyos, stretching, movement warmup

    Conditioning - "Rene"
    7 rounds
    400m run
    21 walking lunge steps
    15 pullups
    9 burpees
    All with 20# weighted vest

  12. 7/3/18 Workout

    by , July 3rd, 2018 at 09:44 AM (Swimming Through Jello)
    Tuesday, 7/3/2018, CrossFit Workout

    Warmup - 3x(200m row, 5 pushup, 10 PVC thruster, 15 situp), stretching, PCV clean and jerk drills

    Strength - A) Clean & Jerk 2(1+1) - 135, 155, 175, 195, 205, 215, 225
    //Man, my legs have gotten weak. Standing up the cleans was the toughest part - I did 255 for a double a year and a half ago.

    B) Ring Pushups - 3x15 - feet elevated on box

    Conditioning - EMOM 16
    1- Left arm DB Thruster 45#/12
    2- 12 cal row
    3- Right arm DB Thruster 45#/12
    4- 10 30" box jump
  13. 7/1-7/2/2018

    by , July 2nd, 2018 at 08:33 AM (Swimming Through Jello)
    Sunday, 7/1/2018 Pool Workout
    CMS, LCM

    I actually don't remember the whole workout from Sunday. Some stroke work, then did some "sprinting" (it's in quotes because I still have no speed whatsoever) and some UDK work. Meant to take video but I took my fauxpro out and the battery was dead. I do remember I totaled 3800m.

    Monday, 7/2/2018 Pool Workout
    CMS, LCM

    200 fr/100 bk/200 k

    200 fr 3:15
    2x150 75 IM/75 fr 2:45
    3x100 p/pads & snorkel 1:45
    4x50 st/fr 1:00

    4x50 fr :50
    3x100 IM 2:00
    2x150 k/fins 2:45
    200 IMO/fr by 25 3:30

    200 p/pads & snorkel 3:15
    2x150 75 IM/75 fr 2:45
    3x100 k/fins D1-3 1:40

    4x50 warmdown 1:00


    Got an email from the coach at my usual pool that's been closed for maintenance this summer. Apparently it may open next week, I think I might stay in the outdoor LCM pool during the week for the rest of the summer and go to my other pool (indoor, SCY) on Saturdays because the time is pretty convenient especially when my wife is running camps, which is most weekends.

    Updated July 2nd, 2018 at 08:59 AM by JPEnge

  14. 6/29/18 Workout

    by , June 29th, 2018 at 08:11 AM (Swimming Through Jello)
    Friday, 6/29/2018 CrossFit Workout

    Warmup - 3x(:45 row, 3 burpees, 3 inchworms, 10 squats), stretching, plyos

    Strength - 4x(30m sled drag sprint, 30m sled reverse pull) 135# sled

    Conditioning -
    400m run
    21/leg single leg KB DL 53#
    21 straight leg situps
    200m run
    15/leg SL KB DL
    15 SL situps
    100m run
    9/leg SL KB DL
    9 SL situps

    Extra - Split jerk - 155/1, 165/1, 175/1, 185/1, 205/1, 235/1
    Just playing around there. Haven't split jerk in like forever.
  15. 6/28/18 Workout

    by , June 28th, 2018 at 08:52 AM (Swimming Through Jello)
    Thursday 6/28/2018 Pool Active Recovery Workout
    SCY w/CrossFit people

    100 fr/100 k on side
    3x{3x50 dr/sw}

    50 fl
    75 fr
    100 IM
    125 k
    150 br
    125 k
    100 IM
    75 fr
    50 br

    18x25 fast - long underwaters

    100 warmdown

    2050 - though the pool might be a tad short. I Google Maps'd it at it said 74.3 ft. So not too bad if it is short.
  16. 6/27/18 Workout

    by , June 27th, 2018 at 06:49 PM (Swimming Through Jello)
    Wednesday, 6/27/2018 CrossFit Garage Workout
    Might get stormed out of swim practice tomorrow so did yesterday's CrossFit workout that looked fun in my garage just in case.

    Warmup - plyos, stretching

    Strength (deload week) - A1) DB shoulder press - 25/20x3
    A2) Inverted row - 3x10

    Conditioning - AMRAP 7 minutes
    7 box jump 24"
    7 burpees
    7 KBS 53#
    7 rounds + 11 reps
  17. 6/26/18 Workout

    by , June 26th, 2018 at 08:44 AM (Swimming Through Jello)
    Tuesday, 6/26/2018 Pool Workout
    Thunderstorms in the area so got to swim in the bathtub, 85 degree, lane line-less SCM pool, and nobody else showed up so I was all by myself. Hooray?

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

    8x75 k/dr/sw IMO 1:20

    20x50 pull - 6 reverse paddles :55, 6 no paddles :55, 8 pads & snorkel :50

    24x25 :40 D1-3, 3 k/3 sw IMO

    200 warmdown


    I think my triceps just live in a constant state of soreness at this point. Haven't gotten much power out of them since Nationals... think the rowing yesterday got me this time.
  18. 6/25/18 Workout

    by , June 25th, 2018 at 08:00 AM (Swimming Through Jello)
    Monday 6/25/2018 CrossFit Workout

    Warmup - yoga, stretching, plyos

    Strength (deload week) - Goblet Squat 4 sec eccentric, 2 sec hold bottom - 70#/8x3

    Conditioning -
    50 cal row
    5 MU
    40 cal row
    4 MU
    30 cal row
    3 MU
    20 cal row
    2 MU
    10 cal row
    1 MU


    Core - 3x{40 abmat situps, 20 sec ea arm 1-arm DB overhead hold 50#, 1 min rest}
  19. 6/24/18 Workout

    by , June 24th, 2018 at 11:40 AM (Swimming Through Jello)
    Went kayaking a bit with my mom Saturday, also some yard and housework, but otherwise pretty much a rest day. Back in the water this morning.

    Sunday, 6/24/2018 Pool Workout
    CMS, LCM

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

    300 5:30 100 fr/50bk
    2x150 o-fr 2:30 e-fr/bk/fr 2:40
    4x100 p/pads & snorkel 1:45

    4x{4x50 1:15 1-k, 2-dr, 3-smooth, 4-fast} br/bk/fr/br
    8x50 1:00 25 UWK/fins 25 easy

    8x50 1:00 o-25 fast IMO 25 easy, e-smooth
    //Purpose of these was to get some video, might post it if I can crop and stitch so it's not too long.

    100 warmdown

  20. 6/22/18 Workout

    by , June 22nd, 2018 at 08:32 AM (Swimming Through Jello)
    Friday 6/22/2018 Pool Workout
    CMS, LCM

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

    300 fr/IM/fr 5:30
    4x100 o-fr 1:45 e-IM 2:00

    "Broken 1500"
    500 k/fins
    400 p/pads
    300 k/fins
    200 p/pads
    100 k/fins
    :15 RI

    5x100 fr 2-1:45, 3-1:40
    6x50 breakout fast 25, ez finish 1:00 - o-IMO, e-fr

    100 warmdown


    Felt horrid in the water today. Like, worst I've felt since the first couple weeks back in. Just wasn't holding any water with my pull or my kick.
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