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Swimming Through Jello

  1. 1/27/19 Race Day #2

    by , January 27th, 2019 at 01:59 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 04:18 PM by JPEnge

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  2. 1/26/19 Race Day #1

    by , January 26th, 2019 at 02:37 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 04:20 PM by JPEnge

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  3. 1/24/19 Workout

    by , January 24th, 2019 at 08:35 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
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  4. 1/22-1/23 Workouts

    by , January 23rd, 2019 at 08:42 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
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  5. Weekend Workouts

    by , January 21st, 2019 at 08:45 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 09:55 AM by JPEnge

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  6. 1/17/19 Workout

    by , January 17th, 2019 at 08:55 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 09:30 AM by JPEnge

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  7. 1/15-1/16 Workouts

    by , January 16th, 2019 at 08:34 AM (Swimming Through Jello)
    Tuesday, 1/15/2019 CrossFit Workout

    Warmup - rowing, airbike, core, stretching

    Strength - A) Front Squat - 45/5, 135/5, 195/5,5,5
    B) Shoulder Press - 45/5, 75/5, 100/5,5,5

    Conditioning - 3 rounds, :30 on, :30 off
    10m shuttle runs (11, 10, 10)
    50# ball slams (14, 15, 16)
    airbike calories (15,15,16)


    Wednesday, 1/16/2019 Pool Workout

    200 fr/150 pull/200 IM/100 k/50 fr fast

    9x50 DPS/sprint :50

    2x{4x100 1:30 D1-4
    2x200 p 3:00 build by 50
    1x400 k/fins 5:40}
    1x{2x100 1:40 D1-2
    4x50 p :50 build throughout
    1x200 k/fins under 2:20}

    6x50 dr/sw 1:00 warmdown

    4450y

    Pretty sore coming into this morning and pretty much exhausted coming out. Could get up speed for the fast parts but otherwise just wasn't feeling it.
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  8. 1/13-1/14

    by , January 14th, 2019 at 09:01 AM (Swimming Through Jello)
    Large snowstorm Friday night (9"+ is massive for St. Louis), so was kinda snowed in Saturday. Did some walking and playing with the dogs and shoveled my driveway, which was a decent workout in itself.

    Sunday, 1/3/2019 Weightlifting Workout

    Warmup - stretching, plyos, barbell warmup

    Power Snatch + Squat Snatch - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 175/1+1, 185/1+1, 195/1+1x3

    Hang Squat Clean + Split Jerk - 135/1+1, 165/1+1, 185/1+1, 205/1+1, 225/1+1, 245/1+1x3
    //These felt a lot better than I expected. Strength starting to come around again, I think.

    Back Squat - 135/3, 185/3, 225/3, 255/3, 285/3, 270/5, 255/7, 240/10
    //Went up in weight from last week, actually felt pretty good even after the other lifts.

    Monday, 1/14/2019 Pool Workout
    Body was feeling pretty tired this morning between the bunch of weightlifting and driveway shoveling. Legs were even more dead by the end here!

    4x200 :30 rest - 1-ez, 2-dr/sw, 3-k/sw, 4-80%

    2x{300 sw 5:00
    4x50 k D1-4 1:10}

    3x50 ez 1:00

    2x{3x100 1:25 moderately hard
    2x100 1:30 p br4 90%
    1x100 1:45 fast}

    6x50 dr/sw 1:00

    4x{75 k side/side/back 1:45
    50 dr :55
    25 1-arm FAST :30}

    100 warmdown

    4150y

    Meet in <2 weeks, will have to start working some starts and cleaning up turns and breakouts and stuff soon. And hopefully feeling some pop!

    Updated January 14th, 2019 at 10:58 AM by JPEnge

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  9. 1/11/19 Workout

    by , January 11th, 2019 at 08:15 AM (Swimming Through Jello)
    Friday, 1/11/2019 CrossFit Workout

    Warmup - plyos, med ball warmup, stretching

    Strength - A) Back Squat - 45/5, 135/5, 205/5, 235/5,5,5
    B) Bench Press (narrow grip) - 45/5, 135/5, 155/5,5,5

    Conditioning - AMRAP 8
    30 double unders
    15 wall balls 20#
    30 double unders
    15 KBS 53#
    3 rounds + 9 DUs

    Big snow storm supposed to hit starting this afternoon through Sunday morning. May not get much done outside of the house this weekend! Back to normal schedule finally next week, will swim M/W/Th, CF T/Fr/maybe Sa depending on the workout. Head Senior coach said I would be welcome to do some of the power work that the M/W morning group sometimes does, so that should be fun.
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  10. 1/10/19 Workout

    by , January 10th, 2019 at 09:05 PM (Swimming Through Jello)
    Thursday, 1/10/2019 CrossFit Workout

    Warmup - airbike, PVC warmup, barbell warmup

    Strength - A) Power Clean - 135/3, 165/3x5
    B1) Seated sled drag - 3x2x ascending weight
    B2) Wall squat sit - 3x1:00

    Conditioning - 5 rounds
    8 SDHP 75#
    8 TTB
    8 OH lunge 75#
    3:44
    Probably should have gone with 95#.
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  11. Some Workouts

    by , January 9th, 2019 at 08:44 AM (Swimming Through Jello)
    Workout dump of the first half of the week, with Julian Calendar Christmas with the in-laws sandwiched in between. Usual lack of sleep since they don't believe in window treatments.

    Sunday, 1/6/2018 Garage Squats

    Back squat - 45/5, 135/3, 185/3, 225/3, 255/3, 280/3, 265/5, 250/7, 235/10

    Got this done in like 15-20 minutes. Time to move up in weight again if I feel good next weekend.

    Tuesday, 1/8/2018 CrossFit Workout

    Warmup - stretching, jump rope work

    Strength - A) Deadlift - 135/5, 225/3, 290/5,5,5
    (Start of linear progression cycle)
    B1) Pullup - 53#/5,5,5
    B2) Landmine push press - 3x5 ea arm, didn't count weight

    Conditioning - AMRAP 7
    50 double unders
    10 OHS 95#

    Wednesday, 1/9/2018 Pool Workout

    200 fr ez 3:20
    150 dr 2:30
    200 fr ez 3:20
    150 k 3:00
    200 fr 80%

    8x50 :55 SLOB/fast fr

    5x{200 p br 3/4/5/7 3:10
    100 1:40 25 sw/50 overkick/25 sw
    50 count strokes - decrease by round 1:10}

    6x50 dr/sw 1:00

    2x{100 IM 1:45
    100 fr build 1:45
    50 DPS :50}

    200 warmdown

    4050y

    Pretty good loosen up workout from being out of the water for a week and sitting in a car most of the day yesterday. I'm now signed up for Ozark Champs 1/26-1/27 to qualify for Sectionals (and just to compete some). It's prelim/finals but I probably won't swim too many finals. I am doing (Sectional Q times in parentheses) 100 fl (53.89), 200 br (2:19.49), 100 fr (48.59) on Saturday; 100 br (1:02.99), 100 bk (55.59), 50 fr (22.29) on Sunday. Not sure what day(s) I'll be going to Sectionals yet so did a variety of things... sprint frees might be a little tough to get, 100 fly could be close - might have to suit up.

    Updated January 9th, 2019 at 03:15 PM by JPEnge

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  12. 1/5/19 Workout

    by , January 5th, 2019 at 07:40 PM (Swimming Through Jello)
    Saturday, 1/5/2019 Garage Workout

    Warmup - barbell warmup, OHS up to working weight

    10 supersets -
    1 OHS 225#
    15 RKBS 53#
    10 v-ups

    Not for time, just moving more or less constantly. Very sore from Tabata yesterday, was tough to get moving but glad I did.
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  13. 1/4/19 Workout

    by , January 4th, 2019 at 08:20 AM (Swimming Through Jello)
    Friday, 1/4/2019 CrossFit Workout

    Warmup - med ball warmup, stretching, PVC drills

    Strength - Hang Snatch - 95/2, 115/2, 135/2, 155/2, 175/2, 185/2, 195/2, 205/1+b, 1+f, 2
    //Funky finger from Tuesday didn't hurt so that was good. Underpulling on the 205s, even the one I made. Still, most I've snatched in a bit.

    Conditioning - Tabata sets (:20 on, :10 off for 8 rounds)
    HSPU - 5,5,4,4,4,4,4,4
    Pistols - 10,10,8,8,8,8,8,8
    Hand Release PU - 8,10,10,8,8,8,8,8
    Jumping lunges - 16,16,16,16,16,16,16,24

    Will do some form of dryland workout Saturday and also Sunday morning, then leave for in-laws' Greek Orthodox Christmas the rest of Sunday, plus Monday and Tuesday. Back in water Wednesday. Planning on doing Ozark Sr. Champs the weekend of 1/25 if the club can get me USA-S registered fast enough.
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  14. 1/3/19 Workout

    by , January 3rd, 2019 at 09:08 AM (Swimming Through Jello)
    Thursday, 1/3/2019 Pool Workout

    Still feeling a little beat up, but that's OK - don't need a lot of pop yet at this point in the season. Will sacrifice that for getting a little stronger right now. Just kept moving today, nothing too noteworthy.

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

    4x{4x50 1:00
    1,2 - dr/k
    3 - cruise free
    4 - build}
    IMO

    3x{4x100 1:45
    1 - cruise free
    2 - IM
    3 - double strong stroke IM no free (back)
    4 - double weak stroke IM no free (fly)}

    6x50 dr/sw ez 1:00

    100 IM fast

    200 warmdown

    3800y

    Started looking at pricing for flights/hotels/rental car for Nationals - looks like it would be closing in on $1k... which is a lot to spend for a swim meet. That plus getting the bill for my colonoscopy and being pretty significantly higher than I expected and I'm having some second thoughts about going there. So... my coach mentioned this as a possibility and I'm going to look into it... I may sign up for a USA-S meet in February to qualify for Sectionals (they are at Mizzou which is relatively close!) and do a day or two of them mostly unrested, and then use Ozark SCY Champs the last weekend of March as my taper meet. Gotta decide pretty quick though because February isn't that far away.

    Updated January 3rd, 2019 at 03:57 PM by JPEnge

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  15. 1/2/19 Workout

    by , January 2nd, 2019 at 08:40 AM (Swimming Through Jello)
    Wednesday, 1/2/2019 Pool Workout

    Really sore all over today from the past few gym days! Surprised I could get up and go a bit on the fast stuff.

    400 fr :30 rest
    6x100 :10 rest o-pull br4, e-drill
    6x50 1:10 k 2 ez, 2 med, 2 fast (32.1, 32.5)

    4x50 :50
    2x50 :45
    3x100 cruise 1:40
    4x50 :45
    2x50 :40
    2x100 cruise 1:40
    4x50 :40
    2x50 :35
    1x100 cruise 1:40
    1x50 fast (25.5)

    6x50 dr/sw ez 1:00

    4x{25 pull :30 no breath
    50 l/r arm 1:00
    75 pull fast 1:20 (:43 lows)
    100 ez 1:40}

    100 warmdown

    4250y

    Updated January 2nd, 2019 at 03:17 PM by JPEnge

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  16. 1/1/19 Workout

    by , January 1st, 2019 at 01:57 PM (Swimming Through Jello)
    Tuesday, 1/1/2019 CrossFit Workout

    Open gym so did some stuff I like to do.

    Power Snatch + Squat Snatch - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 175/1+1, 185/1+1, 195/1+1x3

    Power Clean + Power Jerk + Split Jerk - 135/1+1+1, 185/1+1+1, 205/1+1+1, 225/1+1+1x4
    //Was going to do 5 sets but I must have knocked something in a knuckle on one of the earlier sets so it was getting bruised and swollen and gripping the barbell hurt. Always something, huh?

    Conditioning -
    20-15-10-5
    Box Jumps 30"
    Ball Slams 50#
    Situps
    6:44
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  17. 12/31/18 Workout

    by , December 31st, 2018 at 02:04 PM (Swimming Through Jello)
    Coached this morning so don't get to swim again until Wednesday.

    Monday, 12/31/2018 CrossFit Workout

    Warmup - airbike, KB warmup, stretching

    Strength - A1) BTN Press - 45/6, 75/6, 95/6, 105/6x3
    A2) DB bent row - 50/10, 60/10, 65/10

    Conditioning -
    AMRAP 10
    15 cal bike
    60m KB farmers carry 70# per hand
    15 russian KB swings 70#
    4 rounds + 15 cal

    4 min rest

    AMRAP 10
    15 cal row
    60m overhead DB carry 35# per hand
    15 DB front squats 35# per hand
    3 rounds + 60m carry
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  18. 12/29/18 Workout

    by , December 29th, 2018 at 04:58 PM (Swimming Through Jello)
    Saturday, 12/29/2018 CrossFit Workout

    Warmup - plyos, movement warmup

    Conditioning - in teams of two (with my wife)
    70 cal bike
    70 box jump overs
    70 DL 115#
    70 hang power cleans 115#
    70 burpees
    70 shoulder to overhead 115#
    70 DL 115#
    70 box jump overs
    70 cal bike
    27:14

    2:06 faster than we did last year - so we're still getting better at CF even though I've replaced half of my training time with swimming. Cool!
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  19. Couple days workouts

    by , December 28th, 2018 at 02:50 PM (Swimming Through Jello)
    Did the ol' Daily Double on Thursday - swimming in the morning, CF in afternoon.

    Thursday, 12/28/2018 Pool Workout
    3x{100 fr 1:30, 100 IM 1:40, 100 back 1:50, 100 k 2:00}}

    4x{75 br 1:35 - 25 pull, 25 KPK, 25 sw
    100 fr 1:25 d1-4}

    6x50 dr/sw 1:00 ez

    4x{25 fly :30 build
    50 bk/br 1:00 work turn/pullout
    75 fr 1:30 build
    100 IM 2:00 d1-14 from 80%-100%}

    6x50 ch/sw 1:00 warmdown

    3500y

    Thursday Afternoon CrossFit

    Warmup - 2x1:00 bike, 5 pushups, 10 PVC good mornings, 15 situps; stretching, plyos

    Strength - A1) Complex 1-leg DL + lunge 4x8 - w/ 53# DB ea hand
    A2) Bent over row - 2x6x165, 2x6x185
    A3) Plank - 4x1:00

    Conditioning - 5 rounds
    7 burpee pullups
    10 thrusters 95#
    7:59

    Friday, 12/28/2018 CrossFit Workout

    Warmup - PVC warmup, plyos, snatch drills

    Strength - Hang Snatch - 95/3, 115/3, 135/3, 155/3, 175/3, 185/brainfart, 3, 195/3

    Conditioning - 4 rounds
    30 wall balls 20#
    3x(1 wall walk + 10 shoulder taps)
    11:22
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  20. 12/26/18 Workout

    by , December 26th, 2018 at 10:56 AM (Swimming Through Jello)
    Wednesday, 12/26/2018 Pool Workout

    Getting up early on Christmas break!

    200 fr :30 rest
    300 k/d/s x50 :45 rest (fr/bk)
    400 k/l-arm/r-arm/sw x25 (fr/bk)

    4x100 pull :30 rest
    25 - scull
    25 - fr pull work catch
    25 - br pull (no glide)
    25 - fr pull work hand acceleration

    4x{100 fast/150 cruise 4:00, 125 cruise/100 fast 4:00}
    //So this was a broken fast efforts with staggered go times and varied distances to theoretically even the finishes out for the 3 of us there. So 72 year old Doug went at the top, former distance swimmer Julian went at the :05, I went at the :10. I hit the wall after the 3 round 1st fast 100 and only did 100 cruise after that and the 4th round - so my set was 100 less than as written. Still good effort!

    8x50 dr/sw, ch/sw 1:00 EZ

    8x25 :30 o-fast, e-ez
    //Also staggered. Doug at top, Julian at :01, me at :03.

    200 warmdown

    3900y

    Might do a double tomorrow - swim first thing in the morning and then go to the gym if my wife decides she wants to.
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