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Swimming Through Jello

  1. 3/2/19 Workout

    by , March 2nd, 2019 at 10:59 AM (Swimming Through Jello)
    Saturday, 3/2/2019 Pool Workout

    Taper continues. Starting to feel some extra stroke tempo, legs not quite there yet. All in all, exactly how I expect to feel at this point.

    4x125 bk/fr 1:45 tight turns
    8x75 k/dr/s bk 1:10/1:05/1:00/:55 x2
    12x25 bk 4-vs :30, 4-d1-4 :34, 4-fast :40

    12x25 :45 w/fins 8 fast UDK + fly k
    10x25 :40 8 fast UDK + swim
    8x25 :45 w/fins & snorkel 12 fast UDK + k
    6x25 :30 15m fast + swim
    4x25 :30 w/fins 15m fast + swim
    2x25 UDK 2 breaths at wall and go

    3x{3x50 d1-3 to 100 pace 1:00
    200 build to last 75 fast 3:00
    150 EZ 3:00}
    rd1,2 - fr, rd3 - bk

    Kids did 5 rounds, I did the 3x50 in round 4 breast and called it a day - enough yardage at this point.

    Relay starts
    100 warmdown

    4200y

    Updated March 2nd, 2019 at 03:07 PM by JPEnge

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  2. 2/28/19 Workout

    by , February 28th, 2019 at 08:48 AM (Swimming Through Jello)
    Thursday, 2/28/2019 Pool Workout

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

    3x100 cruise 1:20
    :60 rest
    200 pull fast (1:59)

    5x100 cruise 1:25
    :55 rest
    100 breast fast off blocks (1:02)

    7x100 cruise (mix of sw & fin kick) 1:30
    :90 rest
    50 free fast off blocks (22.0)

    6x50 dr/sw 1:00 ez
    8x25 w/fins shooter/ez :30
    100 warmdown

    3650y

    Pretty good times today. Timing was a little off on breast, glided into the walls. 50 free I tried my first no-breath... actually worked pretty well! I'll take three tenths off my best a week out from meet at 6am in a speedo off crappy blocks and after a couple other fast efforts!
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  3. 2/27/19 Workout

    by , February 27th, 2019 at 08:40 AM (Swimming Through Jello)
    Wednesday, 2/27/2019 Pool Workout

    Triceps/shoulders sore today for some reason. Not sure why. Started feeling a little giddyup though after a few days off of weights, that's a good sign! Apparently my bucket pull sprints at the end looked strong.

    4x{100 fr 1:30 + 25 k IMO :30}
    4x{75 fr 1:30 + 25 dr IMO :30}
    4x{50 fr 1:30 + 25 sw IMO :30}

    4x75 k 1:15
    3x100 25 flut k/25 sw 1:30
    4x75 k/fins 1:00
    3x100 25 flut k/25 sw w/fins 1:15

    8x75 1:10 3 ez/1 fast 500ish pace (:42,:41, a little fast)
    8x50 :50 2 ez/2 fast 200ish pace (:28s back, :32s breast)
    8x25 :30 1 ez/3 fast 100ish pace (:12s free, :13/:12s fly)

    100 ez
    4x(25 bucket pull IMO + 25 ez)
    100 warmdown

    4000y

    Updated February 27th, 2019 at 09:16 AM by JPEnge

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  4. 2/25/19 Workout

    by , February 25th, 2019 at 09:04 AM (Swimming Through Jello)
    Stretched and rolled out some Sunday. No lifting because taper time!

    Monday, 2/25/2019 Pool Workout

    500 sw 7:00
    3x200 IM 1-k 4:00, 2-dr 3:00, 3-sw 2:45

    3x{4x50 kdr 1:00
    8x25 3-fist dr, 1-fast :30
    4x50 1:00 1-last 12.5 fast, 2-last 25 fast, 3-last 37.5 fast, 4-fast}
    rd1-fr, rd2-br, rd3-fl

    6x100 p/pads ez 1:30/build 1:40/fast 1:50 x2

    200 warmdown

    3700y

    OK first day of taper. Didn't feel outstanding, but got going fairly well.
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  5. 2/23/19 Workout

    by , February 23rd, 2019 at 12:45 PM (Swimming Through Jello)
    Saturday, 2/23/2019 Pool Workout
    Last tough one before taper!

    400 sw 6:00
    4x100 1:30 25 kdr/75 build
    4x50 1:00 D1-4
    4x25 :30 VS

    3x(6x50 k - 3@:45, 2@:40, 1@35)
    1,2 w/fins, 3 no fins

    6x(100 1:15 - 75 1:10 - 50 1:05
    Last 50 of each fast
    75 1:10 - 50 :50 - 25 :30
    Last 25 of each fast
    25 EZ)
    Rd 1-3 bk fins+pads, fins, no equip
    Rd 4-6 fr fins+pads, fins, no equip -:05 to interval

    150 warmdown

    4550y

    There was a 2400 aerobic set in between kick and speed sets, skipped that one because I didn't need a 7000y practice!

    Updated February 25th, 2019 at 09:05 AM by JPEnge

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  6. 2/22/19 Workout

    by , February 22nd, 2019 at 06:43 PM (Swimming Through Jello)
    Friday 2/22/19 Garage Squats

    Long week - hard work at the pool and gym and busy week at work. Just squats today. Last lift 'til after Sectionals!

    Back Squat - 135/3, 185/3, 225/3, 265/3, 300/3, 285/5, 270/7, 255/10

    Went up 5 more pounds to get to an even 300. Was a challenge after accelerating the progression the past two weeks, but happy to be back to 300 triple - I looked back at my log and this time last year I had struggled a 275/3 and bombed an attempt at 285/3.

    Updated February 23rd, 2019 at 12:37 PM by JPEnge

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  7. 2/21/19 Workout

    by , February 21st, 2019 at 08:49 AM (Swimming Through Jello)
    Thursday, 2/21/2019 Pool Workout

    Took awhile to get loose this morning, legs have taken a real beating this week! So I was OK with the long intervals on the IMs in the main set.

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

    4x{75 25 fr/25 fl/25 fr 1:20
    100 25 fr/50 br/25 fr 1:40
    125 25 fr/75 bk/25 fr 2:00
    1xIM (1-400 IM SKIDS 8:00, 2-300 IM R/L/S 6:00, 3-200 IM 4:00, 4-100 IM FAST)}
    Rd 2 did 75 bk fast, Rd 3 50 br fast, Rd 4 25 fly fast. 57 high IM.

    6x50 dr/sw ez 1:00

    2x{4x25 :30 "afterburner"
    100 ez 2:00}

    "Afterburner" - w/fins, odds UDK to halfway, fast UW flutter to wall; evens UDK on back halfway fast flutter on surface to wall

    4100y

    Updated February 25th, 2019 at 09:11 AM by JPEnge

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  8. 2/20/19 Workout

    by , February 20th, 2019 at 08:49 AM (Swimming Through Jello)
    Wednesday, 2/20/2019 Pool Workout
    Water still uncomfortably warm.

    8x100 1:30 75 sw/25 dr (RIMO)
    16x50 :50 o-k/dr, e-b (fr/IMO)

    3x{200 3:00 off blocks 1st/4th 50 FAST
    3x50 IM switch 1:00 work turns
    100 1:30 off blocks 1st/4th 25 FAST
    3x50 fr 1:00 ascend 90%-80%}
    1/3 - fast free, 2 - fast breast

    16x25 VS w/fins :30
    fl/bk/fr/UDK

    100 ez

    Bungees!
    2x max resist distance + sprint assist back to wall
    2x max resist UDK w/fins (bungee wrapped around blocks for extra resistance)

    100 warmdown

    4000y + bungees

    2 days 'til taper!


    *EDIT* Forgot my CF workout Tuesday

    Tuesday , 2/19/2019 CF Workout

    Warmup - 2 min airbike; 2x{5 ring rows, 7 pushups, 9 hollow rock}, barbell warmup

    Strength - Power Clean - 135/3, 165/3, 185/3, 205/3, 225/3, 245/1+f
    //LOL. Really super rusty.

    Conditioning -
    2x{6 pullups, 12 thrusters 75#, 18 box jumps}
    2x{4 C2B pullups, 8 thrusters 95#, 12 box jumps}
    2x{2 Bar MU, 4 thrusters 115#, 8 box jumps}
    7:13

    Updated February 21st, 2019 at 08:52 AM by JPEnge

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  9. 2/18/19 Workout

    by , February 18th, 2019 at 08:41 AM (Swimming Through Jello)
    Monday, 2/18/2019 Pool Workout

    200 fr
    200 k
    200 st
    200 6-3-6 dr

    2x{4x50 dr/sprint :50
    3x100 flutter kick 25 mod/50 fast/25 mod @ next top or bottom
    8x25 flutter kick long UW :40}

    6x75 pull 1:20 br3,5,7,5 rotate (held :44, somehow)

    4x50 flutter kick w/board ALL OUT 1:10

    150 ez

    16x25 VS :30 IMO

    200 warmdown

    3600y

    Shorter but good push for the legs!
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  10. 2/17/19 Workout

    by , February 17th, 2019 at 03:40 PM (Swimming Through Jello)
    Sunday, 2/17/2019 Garage Weights

    Last week of hard work and then Sectionals taper. Moved up five more pounds on squats. Probably one more squat session after this one.

    Back Squat - 45/5, 135/3, 185/3, 225/3, 255/3, 295/3, 280/5, 265/7, 250/10

    Shoulder Press - 45/5, 75/5, 95/5, 115/5,5,5

    Hang Power Snatch - 95/3, 125/3, 145/3,3,3
    Hang Power Clean + Power Jerk - 145/3,3,3
    //Just some speed/power work.
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  11. 2/16/19 Workout

    by , February 16th, 2019 at 12:07 PM (Swimming Through Jello)
    Saturday, 2/16/2019 Pool Workout

    Swimming with the National group kids again!

    6x100 1:30 75 sw/25 k
    8x75 1:10 50 dr/25 b
    10x50 :50 - 2 rounds increasing UDK distance

    3x{200 IM (rd 1/3 - k 3:40, rd 2 - dr 3:10
    2x100 IM (rd 1/3 - dr 1:30, rd 2 - k 1:40
    4x50 IMO (rd 1/3 - k fast 1:00, rd 2 - dr :50}
    All fly/fr k w/board 6 UDK

    5x{25 fast :30
    25 EZ :30
    50 fast 1:00
    25 EZ :30
    75 fast 1:30
    50 EZ 2:00}
    IMO+fr

    100 EZ

    3x50 relay starts/swim ins

    100 warmdown

    5100y

    Updated February 17th, 2019 at 11:11 AM by JPEnge

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  12. 2/14/19 Workout

    by , February 14th, 2019 at 08:43 AM (Swimming Through Jello)
    Thursday, 2/14/2019 Pool Workout

    Facilities just can't figure out how to get this pool a consistent temperature. Hot today. Not sauna, but not conducive to fast swimming... Good effort though.

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

    16x75 1:25 - o-st DPS/fr/st build, e-fr/st fast/fr
    IMO x2

    5x200 3:15
    1 - 150 cruise/50 fr fast
    2 - 100 cruise/50 br fast/50 cruise
    3 - 50 cruise/50 back fast/100 cruise
    4 - 50 fly fast/150 cruise
    masters minute
    5 - 200 IM fast (2:12)

    6x50 dr/sw EZ 1:00

    8x25 :30 3,2,1,0 breaths fr/fl

    100 EZ

    4000y

    CF workout tomorrow looks dumb too (150 assault bike calories for the conditioning?!) so I'll take my rest day tomorrow, hit Saturday morning practice with the Sectional kids and squat/press Sunday.
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  13. 2/13/19 Workout

    by , February 13th, 2019 at 08:48 AM (Swimming Through Jello)
    Wednesday, 2/13/2019 Pool Workout

    Feeling the presses more than the squats surprisingly.

    4x{150 fr 2:15/75 k-dr-s IMO 1:15}

    Kick set:
    4x{100 1:50/1:40/1:30/1:20 w/board
    50 FAST w/board 1:00
    75 1:30/1:20/1:10/1:00
    25 FAST UW :30}
    Rd1/2 - no fins
    Rd3/4 - fins

    3x{100 fr cruise 1:30/25 fast :30
    75 fr cruise 1:10/50 fast :50
    50 fr cruise :50/75 fast 1:10
    25 fr cruise :30/100 fast 1:30}
    Rd 1 - fr, Rd 2 - stroke, Rd 3 - fr/pads & fins

    Stations:
    1 - 3x200 p/pads 2:40
    2 - 12x25 :40 D1-3 IMO w/chute
    3 - 4x25 buckets (25 EZ in between)

    150 warmdown

    4650y
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  14. 2/12 Workout

    by , February 12th, 2019 at 08:31 PM (Swimming Through Jello)
    2/12/2019 Garage Weights

    Gym CF workout was dumb so I lifted in the garage instead. Moved up another 5# on the squats.

    Back Squat - 45/5, 135/3, 185/3, 225/3, 255/3, 290/3, 275/5, 260/7, 245/10

    Shoulder Press - 45/5, 75/5, 95/5, 115/5,5,5

    Club team practice tomorrow, might get some relay starts off our Sectionals backstroker.

    Updated February 13th, 2019 at 08:43 AM by JPEnge

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  15. 2/8 + 2/11 Workouts

    by , February 11th, 2019 at 08:52 AM (Swimming Through Jello)
    CF workout Friday morning, then drove to Joliet for brother in law wedding, back Sunday and went to symphony with parents. So didn't get any weekend workouts in, but my body probably needed a little break. Sat too much though.

    Friday, 2/8/2019 CrossFit Workout

    Warmup - AMRAP 2 ascending ball slams/shuttle runs, AMRAP 2 ascending pullups/walkouts, AMRAP 2 ascending jump rope/air squats

    Strength - Back Squat - 45/5, 135/5, 185/5, 225/5, 265/5,5,5
    Bench Press - 45/5, 135/5, 165/5, 185/5,5,5

    Conditioning - 4 rounds
    30 double unders
    15 KB goblet squats 53#
    12 ball slams 50#
    9 pullups
    9:39


    Monday, 2/11/2019 Pool Workout


    Stiff today from the weekend, took a bit to get loose again!

    200 fr/200 k/200 st/200 dr/200 fr w/snk

    4x200 k 3:20
    50 EZ
    4x100 bk 1:40
    50 EZ
    4x50 p rev pads :50
    50 EZ
    5x50 IMO+fr :45
    50 EZ

    12x50 K VS (open/close/build/fast) 1:10

    100 EZ

    6x50 w/fins shooter/EZ 1:00

    100 warmdown

    3950
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  16. 2/7 Workout

    by , February 7th, 2019 at 08:44 AM (Swimming Through Jello)
    Thursday, 2/7/2019 Pool Workout

    Posterior chain still misfiring a little from deadlifts/snatches Thursday. Wasn't able to get up and go quite as well today but still got some good work done.

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

    4x IMO {75 50 st dr/25 fr 1:25
    75 50 fr dr/25 k SLOB 1:25
    75 50 fr b/25 st fast 1:25
    100 IM D1-4 1:45}

    6x50 dr/sw ez 1:00

    200 br fast (2:26, not bad for tired hammies!)

    150 ez

    3x{25 UDK :30
    50 fist drill :55
    75 build from 90% 1:20
    100 ez 1:45}

    100 warmdown

    4000y
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  17. 2/5-2/6 Workout

    by , February 6th, 2019 at 09:04 AM (Swimming Through Jello)
    Tuesday, 2/5/2019 CrossFit Workout

    Warmup - 4x(40sec row ez, 20sec row fast, 3 walkouts, 3 RBM, 10 situps), barbell warmup

    Strength - Deadlift - 135/5, 185/5, 225/5, 275/5, 315/5, 335/5, 355/5

    Conditioning - AMRAP 7
    10 power snatch 75#
    3 bar muscleup
    6 rounds + 1 BMU
    //ripped my dang hand somewhere around round 4... threw me off my rhythm.


    Wednesday, 2/6/2019 Pool Workout

    Swam with the National group this morning. Decent amount with fins and I had some calf cramping issues (in both legs!), so I missed probably 200-300 out of this workout stretching. Still a good workout.

    200 fr 3:00/100 IM k 2:00
    200 fr 2:50/100 IM dr 1:45
    200 fr 2:40/100 IM 1:30

    Kick set - all on 1:40/100 pace, all last 25 fast
    100
    100-75
    100-75-50
    100-75-50-25

    2x150 2:10 fr cuise
    4x75 1:10 fr d1-2 to 500 pace, d3-4 to 200 pace
    2x150 2:15 50 st/50 fr/25 st/25 fr cruise
    4x75 1:15 o-ez fr, e-st 200 pace

    2x150 2:30 ez
    4x75 1:00 fr w/fins + pads d1-2 to 200 pace, d3-4 to 100 pace
    2x150 2:40 50 st/50 fr/25 st/25 fr ez
    4x75 1:10 w/fins o-ez fr, e-st 100 pace

    K w/fins, all on 1:20/100 pace, all half UDK last 25
    100
    100-75
    100-75-50
    100-75-50-25

    100 fr/100 IM /100 fr/100 IM warmdown

    5200y, we'll say I did 4900 of it.
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  18. 2/3-2/4 Workouts

    by , February 4th, 2019 at 08:27 AM (Swimming Through Jello)
    Sunday, 2/3/2019 Garage Weights

    Back to some strength building before the next meet.

    Back Squat - 45/5, 135/3, 185/3, 225/3, 255/3, 285/3, 270/5, 255/7, 240/10

    Shoulder Press - 45/5, 75/5, 95/5, 110/5,5,5


    Monday, 2/4/2019 Pool Workout

    Body was slightly ornery from lifting yesterday. Also pool is still pretty cold. Kind of a smorgasbord today.

    6x200 add-on backstroke + free w/snorkel
    400 pull (100 PB thighs/200 ankles/100 thighs)

    12x50 :05 rest 8 UDK fr/6 UDK SLOB

    12x100 1:45
    4-DPS last 25 drop 1 stroke per 100
    4-25 sw/50 overkick/25 sw
    4-D1-4

    8x50 VS (fl/br) 1:00

    200 warmdown

    4000y
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  19. 2/2/19 Workout

    by , February 2nd, 2019 at 10:34 AM (Swimming Through Jello)
    Saturday, 2/2/2019 Pool Workout

    Swam *most* of the workout with the National group this morning, that was fun! (They did the main set with some 400 IMs in between but when you're 30 and a sprinter and only used to 4000y practices you get to do a 100 easy instead)

    600 w/snorkel k/uw recovery/sw x 50
    500 br9/3/7/3/5 x 100
    400 w/snorkel 25 catchup/75 sw
    300 w/snorkel 25 1-arm/75 sw
    200 w/snorkel fast turns
    100 w/snorkel build

    12x100 IM k
    6-1:50
    4-1:40
    2-1:30

    4x100 IMO 1:20/1:20/1:30/1:15
    100 ez
    4x75 IMO 1:00/1:00/1:10/:55
    100 ez
    4x50 IMO :40/:40/:50/:35
    100 ez
    4x25 IMO :20/:20/:25/:15
    100 ez
    100 IM FAST

    200 warmdown

    5000y
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  20. 2/1/19 Workout

    by , February 1st, 2019 at 08:17 AM (Swimming Through Jello)
    Friday, 2/1/2019 CrossFit Workout

    Warmup - plyos, barbell warmup

    Strength - Power Clean - 135/3, 165/3, 185/3, 205/3, 225/3, 235/3

    Conditioning - 3 rounds
    21 deadlift 135#
    15 bar facing burpees
    9 push jerk 135#
    8:00
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