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Swimming Through Jello

  1. 5/7-5/8/19 Workouts

    by , May 8th, 2019 at 08:45 AM (Swimming Through Jello)
    Tuesday, 5/7/2019 CrossFit PM Workout

    Warmup - stretching, plyos, running, PVC warmup

    Strength - A) Split Jerk - 95/2, 135/2, 165/2, 185/2, 205/2
    //A little rickety, but better than I expected for this point in the comeback.

    B) Bent-over Row - 115/8,8,16

    Conditioning - 3 rounds
    15 hand release pushups
    9 pullups (butterfly)
    200m run

    //Super ran out of gas by the end. Lungs have a lot of catching up to do.

    Wednesday, 5/8/2019 CrossFit Workout

    Warmup - plyos, KB warmup

    Strength - Deadlift - 135/5, 185/3, 225/2, 275/2, 295/2, 320/2
    //Went up really, really slow, but it went up. So I'm not quite back at square one, but not too far off. My first CF workout (and first time deadlifting) 7 years ago I maxed out at 285 for a single.

    Conditioning - EMOM 12
    1 - 15 KB goblet squats 53#
    2 - 12 cal assault bike
    3 - 6 DB push press per arm 40#
    //Scaled down from the prescribed weights but still almost died.

    I figured some goals I have for next winter/spring season. Partly extra motivation on the comeback trail here, partly to guide my training over the next year. I don't know why I'm doing this to myself but I'd like to get some of my middle distance chops back. So, in that vein, my goals for next year (hopefully Spring Masters Nationals?) are sub-2:00 200 fly and sub-2:10 200 breast. Two more barriers I never really had a chance to break in college. We'll see how it goes.
  2. 5/5/-5/6/19 workouts

    by , May 6th, 2019 at 02:03 PM (Swimming Through Jello)
    Friday/Saturday trip to Indy for a wedding, Sunday drove back in the morning with enough time to get all the prep work for the week done + lawn mowing + a workout.

    Sunday 5/5/2019, Garage Weights

    Deadlift - 135/5, 185/5, 225/5, 245/5, 255/5, 265/5
    DB A/Y/Ts - 5s/10x5 each movement
    DB bicep curl - 25s/8x5

    Took video of last set of deadlifts: 1) I am still super scrawny and look super-uncoordinated with the barbell, so lots of work to do there still, and 2) My male pattern baldness, pretty much undetectable a year ago, has *really* accelerated... almost a lost cause at this point!

    Monday, 5/6/2019 Pool Workout

    400 fr/300 as 50 dr-25 sw/200 k/100 fr build

    8x50 k 1:05 (fl/bk, br/fr)
    3x150 pull br3 2:30
    8x100 o-k 1:50, e-fr 1:30
    3x150 pull br3 2:30
    8x50 IMO FAST/ez x25 1:00

    8x50 warmdown 4-pull rev paddles, 4-IMO dr/sw


    Getting better! Strokes starting to feel a little more natural but hard to get stroke rate up to sprint and endurance is lagging way behind.
  3. 5/2/19 Workout

    by , May 2nd, 2019 at 08:50 AM (Swimming Through Jello)
    Thursday, 5/2/2019 Pool Workout

    3x{100 fr 1:35/100 IM 1:45/100 bk 1:55/100 k 2:05}

    4x100 50 double arm bk/50 1-arm bk 2:00
    4x100 w/fins 50 catchup bk/50 6-1-6 bk 1:45

    2x4x150 2:45 d1-4
    1) fr
    2) fr/bk/fr
    3) bk/fr/bk
    4) bk

    6x50 1:00 dr/sw warmdown


    Still wouldn't confuse me for what I was two months ago, but today is the first day back that the water didn't feel like swimming through syrup!
  4. 5/1/19 Workout

    by , May 1st, 2019 at 08:13 AM (Swimming Through Jello)
    Wednesday, 5/1/2019 CrossFit Workout

    Happy to be back to the gym for the first time since the week before Ozark Champs. Still recovering but I was up to 172# last night! Only 18 to go.

    Warmup - Stretching, bands, core warmup

    Strength - A1) Elevated feet ring rows - 3x10
    A2) Scap pullups - 3x10
    A3) Double KB overhead walk - 44# per hand, 3x60m

    Conditioning - For time
    100 box step overs, 35# KB per hand
    5 burpees top of every minute

    Core - 3 rounds
    3 wall walks
    15 v-ups

    Perused through the post-Nationals event rankings. Looks like (barring any last-month fast meets) I'll be Top Ten in 50/100 free, 50/100 breast, 50/100 back, 50/100 fly, 100 IM. Only dropped out of the 200 IM thus far.
  5. 4/30/19 Workout

    by , April 30th, 2019 at 09:24 PM (Swimming Through Jello)
    Tuesday 4/30/2019 Garage Weights

    Still light, but starting to feel less like a baby deer.

    Back squat - 155/5x6
    Shoulder press - 75/5x6
  6. 4/29/19 Workout

    by , April 29th, 2019 at 08:14 AM (Swimming Through Jello)
    Sunday mostly rest day, besides fighting with the last few honeysuckle pests in my yard. Which was a bit more difficult than I expected.

    Monday, 4/29/2019 Pool Workout

    200 fr/200 IM k/200 fr dr/200 stroke

    8x{50 p 1:00
    50 k 1:10
    50 sw :50
    100 EZ 2:00}
    rd 1-3 fr d from hard to all out, rd 4 stroke hard


    Feel for the water is getting a bit better. Still not much endurance, both cardio and muscular. But overall better than I have been. Was up to 170# BW last night, so that's improving too.
  7. 4/27/19 Workout

    by , April 27th, 2019 at 06:49 PM (Swimming Through Jello)
    Saturday, 4/27/2019 Garage Weights

    Keeping an eye on Nationals results... looks like I'll slide through in the Top Ten in the 100 IM, 50 back, 50 free, and possibly 50 breast thus far. Hoping to survive in one of the butterflies so I can have one of each discipline in there! 100 free and 200 IM I'm out.

    Keeping moving with light workouts this week. Though they really don't feel light... was pretty out of breath throughout this one. Trying to make a little progress every day.

    Hang Power Clean + Power Jerk - 95/3+3x3, 115/3+3x2
    Bent-over Row - 95/8x3, 115/8x2
    Box Jump - 5x8 (didn't measure how high)
  8. 4/26/19 Workout

    by , April 26th, 2019 at 07:02 PM (Swimming Through Jello)
    Friday, 4/26/2019 Garage Weights

    The recovery continues. Up two pounds of bodyweight yesterday. Still about 23 to go.

    Deadlift - 135/5, 165/5, 185/5, 205/5, 225/5, 245/5, 255/5
    Reverse Flys - 10s/10x6
    DB Bicep Curl - 25s/8x5
  9. 4/25/19 Workout

    by , April 25th, 2019 at 08:39 AM (Swimming Through Jello)
    Thursday, 4/25/2019 Pool Workout

    Still felt super sluggish and weak, but was able to get moving a little bit by the end and maybe sort of started to feel like I know how to swim again.

    3x{100 fr 1:35/100 IM 1:45/100 bk 1:55/100 k 2:05}

    5x75 1:20 fr/bk/fr/br/fast(ish) fr
    5x50 1:05 k
    5x25 :50 IMO+br all fast(ish)

    6x50 dr/sw 1:00 warmdown

  10. 4/24/19 Workout

    by , April 24th, 2019 at 08:17 AM (Swimming Through Jello)
    Wednesday, 4/24/2019 Pool Workout

    Here we go, back in the water.

    10x50 1:00 fr/k/RIMO
    10x50 :55 fr/p/RIMO

    5x100 1:40 k/fins

    150 warmdown


    Just have to keep repeating the "it's going to be a process" mantra to myself. Strokes are still... sort of there. Everything is going to come back as fast or slow as my strength and weight comes back.

    I definitely don't have any insulation on my body right now - I was freezing when I got out of the pool. And I was very hungry not far after - which is a very good sign that my appetite is back and my body wants to fuel itself.

    Glad I'm back in the water.
  11. 4/23/19 Workout

    by , April 23rd, 2019 at 08:22 PM (Swimming Through Jello)
    Tuesday, 4/23/2019 Comeback Weights

    Well... I made it to the barbell. One step at a time.

    Superset -
    Back Squat - 135/5,5,5,5,5
    Shoulder Press - 65/5,5,5,5,5

    Might be sore tomorrow...
  12. 4/22/19 "Workout"

    by , April 23rd, 2019 at 08:40 AM (Swimming Through Jello)
    Monday, 4/22/2019

    First day back to work after hospital. Made it through the day, plus a grocery store run, plus a pretty brisk dog walk and felt better than I had since I'd been discharged. So I did...

    2x 3 rounds (10 pushups, 10 air squats)

    And I felt very weak. This is going to be a process getting my strength and weight back up!

    Some very light barbell lifts Tuesday night, and then I will take my scrawny body back to the pool Wednesday morning. I think I will do 20x50 mixed up, and if I feel OK after that a little bit of fin kick. One step at a time.
  13. Another Update!

    by , April 22nd, 2019 at 09:30 AM (Swimming Through Jello)
    So... after much gnashing of teeth and laying in a fetal position early last week, I went to the emergency room. Turns out I had pancreatitis as a reaction to one of my UC meds. I got four days in the hospital with an IV drip, a day and a half which was NPO, a day and a half clear liquid diet and now onto low fat. But I'm out, and I feel a little bit more like myself. I'm down at least 20 pounds and it's not in great places - I've lost most of the mass on my shoulders and arms and my pants don't fit. So it's going to be a process to get back.

    Plan is to start getting back in the water with a few 1000s or so this week, and also do some really, really light weightlifting the other days to start building my strength and energy back up. Eat as much as I can tolerate, not too fast but the dietician told me to not be shy about eating because of the weight loss.

    I did get some good news over the week. The club team my Masters team is attached to had their yearly awards ceremony, and apparently they gave me a mentorship award for how I was with the kids at and leading up to Sectionals this winter. That was really good to hear, and I hope I can get back to the point where I can be a good example again. Something to work toward. Also had some other good news recently but not allowed to share that just yet :P
  14. Update

    by , April 16th, 2019 at 09:11 AM (Swimming Through Jello)
    Back to work today. Most of my main issues from the past weeks (last was probably one of the worst weeks of my life) are resolving with some better drugs and rest as I worked from home. At the moment my only real pressing issue is what I think is some side effects from the antibiotic I was prescribed. Once those are cleared, I hope to get back to some exercise and get back in the pool. Between not doing nearly anything active for 2+ weeks and losing at least 10 pounds over that time I will definitely be starting from scratch, maybe the stratch-est I have since I got back in the gym 6 months after college.
  15. Update

    by , April 9th, 2019 at 08:47 AM (Swimming Through Jello)
    Well, the week off is going to stretch into longer. Have some issues somewhat related to my UC that I can't swim, or workout, or really do much of anything active until it heals.

    So, I'm still here, just mothballed for the moment.
  16. Ozark LMSC Champs

    by , April 1st, 2019 at 09:15 AM (Swimming Through Jello)
    3/30-3/31/2019 Ozark LMSC Champs

    //Don't have "official" results yet so these are just by memory, and I definitely don't have most splits yet. Will update when they come in.

    Could definitely tell I was at the wrong end of a half-hearted double taper this weekend! Plus UC flare = uncomfortable. But I am rather happy with how I did all things considered. Plus it was fun - haven't seen a lot of the SLAM masters folks since last November at the earliest.

    Saturday -
    200 fr/200 k
    8x50 k/dr-dr/b :55
    8x25 VS :30
    2 starts
    100 EZ

    Mixed 200 Medley Relay - 1:42.5 (26.5 breast split) - spinning my wheels a lot on this one, kind of sloppy.

    100 IM - 53.47 - Half second off my Masters Nats time from last year is pretty good for the circumstances. Out good, but really bad back to breast turn kinda killed my momentum. LMSC record.

    100 fly - DQ! - They got me for 15m! No markings at the bottom of the pool, though that's no excuse. Wasn't a good time anyway.

    50 back - 24.35 - Better than Masters Nats leadoff last year, so happy with that! LMSC record.

    Mixed 200 Free Relay - 1:34. (21.38 split) - Little tired at end of session. Wasn't motived enough to no-breathe :P

    300 warmdown after events. Not much specific warmup because not much rest between. Whole session was 3 hours and that included 4 heats of 500s at the very beginning and 2 of 400 IM at the end - both of which our local 93-year-old swam.

    Sunday -

    Same warmup

    50 breast - 27.30 - Just OK really, took a few strokes to get into the swing of it.

    200 IM - 2:01.67 - I feel like I have a lot better than this if I focus on 200s a bit more. Legs went pretty numb in the back half, I'm definitely not used to racing 200s. Still, 3 seconds better than last year, and LMSC record.

    50 fly - 23.32 - This felt surprisingly good for being this late in the meet! Definitely my best race of the weekend. Still think I left a few tenths hanging there, might have a 22 in me on a good day.

    Men 200 free relay -
    1:55. (21.6 split) - Just played with underwaters on this one, tried to see how extra dolphin kicks would work on sprint free. Probably would have been decent if I hadn't completely flubbed both breakouts! Might be worth playing with in the future.


    That concludes my winter/spring meet season. I'd say it was very successful - there's nothing for me to complain about if I'm going best times at age 30 on 4.5-6 hours swimming a week, setting LMSC records, scoring individually and contributing on relays at Sectionals. I know that won't last forever but I'll ride this wave while it's still going! Hopefully some of my times survive Masters Nats for Top 10 lists but I see the psych sheet is out, going to be close!

    Planning on taking a week completely off to rest and hopefully calm my digestive system issues. Will get back in the water and in the gym next week - next competitive event is a CF competition last weekend of April if my UC is better, otherwise switching gears a little for a short triathlon in August which my wife may or may not be doing with me depending on some circumstances.
  17. 3/28/19 Workout

    by , March 28th, 2019 at 08:49 AM (Swimming Through Jello)
    3/28/2019 Pool Workout

    3x{100 fr 1:25/100 IM 1:35/100 bk 1:45/100 k 1:55}

    3x{100 fr 1:30
    75 br 1:20
    50 bk 1:10
    25 fl 1:00
    100 IM 1:40
    75 fr 1:20
    50 br 1:00
    25 bk :40
    100 ez 2:20}
    Each 100-75-50-25 was choose 1 drill, 2 technique, 1 sprint. Did 25 fl/25 bk, 50 bk/100 IM, 25 fl/50 br fast by round.

    2 starts + 25 ez

    200 warmdown

  18. 3/27/19 Workout

    by , March 27th, 2019 at 08:38 AM (Swimming Through Jello)
    Wednesday, 3/27/2019 Pool Workout

    Bringing yardage down a bit for Ozark Masters Champs this weekend. Not quite peaking, I definitely already did that for Sectionals and three weeks is a little quick to bring it all the way up and back down again. More of a drop taper.

    1000 mix warmup

    8x75 1:20
    o-SLOB dolphin/free/SLOB dolphin
    e-free/long UDK/free
    1-4 no fins, 5-8 fins

    5x{2x100 pull 1:30 br 3/4/5/7 x 50
    50 free w/fast kick 1:00}

    12x25 VS :30 fl/bk/br

    3 starts + 25 ez

    100 warmdown


    An IBD flare up is the best way to make you feel completely out of control of your own body. Super uncomfortable and definitely not getting good sleep the past week. Somehow I'm still swimming pretty fast, but after the meet this weekend I'm taking a week completely off.

    Updated March 27th, 2019 at 01:23 PM by JPEnge

  19. 3/25/19 Workout

    by , March 25th, 2019 at 08:57 AM (Swimming Through Jello)
    Monday, 3/25/2019 Pool Workout

    200 fr/200 k/200 dr/200 pull/200 fr

    10x50 k 1:00
    o-fast w/heavy board

    3x200 pull 3:30 - 50 shark drill, 150 br3/5/7 x 200

    10x100 o-k 1:50, e-fr 1:30 threshold

    3x200 pull 3:15 - 50 bk, 150 fr

    6x50 dr/sw 1:00 warmdown

  20. 3/23/19 Workout

    by , March 24th, 2019 at 02:17 PM (Swimming Through Jello)
    Saturday, 3/23/2019 Pool Workout

    200 fr/200 dr/200 stroke/200 IM/200 k :20

    16x25 k :30 IMO
    8x50 dr 1:05 IMO
    4x100 sw 1:40 IMO

    4x125 w/fins :30 RI
    1 - 50 fl fast, 25 bk/br/fr
    2 - 25 fl, 50 bk fast, 25 br/fr
    3 - 25 fl/bk, 50 br fast, 25 fr
    4 - 25 fl/bk/br, 50 fr fast
    100 EZ
    100 IM FAST no fins

    6x50 dr/sw ez 1:00

    3x{50 p :50 br 3/5/7
    4x25 :30 O/C IMO}

    200 warmdown

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