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Swimming Through Jello

  1. 3/28/18 Workout

    by , March 28th, 2018 at 08:22 AM (Swimming Through Jello)
    Wednesday, 3/28/2018 Pool Workout

    Third swim day in a row. Took too long to get into the swing of things. Just have to make it through tomorrow and then I've got a rest day.

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

    3x200 3:00 D1-3 (2:05 grrr)
    2x100 1:30 fast pace (1:02s double grrrr)
    4x150 2:10 fin k
    2x100 1:20 fast pace (1:00s)
    2x300 4:00 1-pull 2-fin k
    2x100 1:10 fast pace (1:00/1:01)

    150 EZ
    100 IM fast

    200 warm down

    3650

    100s got a little choppy there. I KNOW that easy speed stroke I used to have is still in me somewhere, I just have to find it. And keep remembering that I'm still only half a year into a comeback after 6 years off - it's a process.
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  2. 3/27/18 Workout

    by , March 27th, 2018 at 08:42 AM (Swimming Through Jello)
    Tuesday, 3/27/2018 Pool Workout

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

    100 1:40 smooth
    1x100 1:20
    100 1:40 smooth
    2x100 1:20
    100 1:40 smooth
    3x100 1:20
    100 1:40 smooth
    4x100 1:20
    100 EZ

    4x{3x50 :45 threshold, 100 1:45 EZ}

    8x50 k/dr IMO :60

    3700

    Swim was OK. Held 1:04ish in the 1:20 100s; 50s 30+ free, 30 pull, 29+ free, 30+ back per round. Short rest is still my nemesis right now. Having some issues with sleep, maybe will try some melatonin and see if that helps.
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  3. 3/26/18 Workout

    by , March 26th, 2018 at 09:31 AM (Swimming Through Jello)
    Monday, 3/26/2018 Pool Workout

    Start of couple weeks prep for Ozark Champs. Swam OK today, not perfect, just OK.

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

    2{6x100 1:40 build first 50 to 70%/80%/90% second 50 x2
    4x75 1:15 - 1-controlled, 2-last 25 fast, 3-last 50 fast, 4 fast
    100 EZ}
    6x100 1:40 build first 50 to 80%/90%/100% second 50

    200 warm down

    3600
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  4. Weekend Workouts

    by , March 24th, 2018 at 04:42 PM (Swimming Through Jello)
    Friday, 3/23/2018 CrossFit Workout

    Warmup - airbike, stretching, barbell warmup, thrusters and pullups

    Conditioning - CF Open 18.5
    AMRAP 7 3-6-9-12-...
    Thrusters 100#
    Chest to Bar Pullups
    10 thrusters in round of 18

    Not bad considering I really didn't want to do this workout. Done with the Open, now no weights for two weeks 'til after Ozark Champs.

    Saturday, 3/24/2018 Pool Workout

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

    2x{300 smooth 4:30
    50 FAST 1:30
    2x150 smooth 3:00
    2x50 FAST 1:30
    3x100 smooth 1:50
    3x50 FAST 1:30}
    100 EZ between rounds

    Did a variety of strokes. First round was pretty good, second round ran out of giddy-up. Shoulders pretty taxed from yesterday.

    8x50 :60 warmdown

    3700
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  5. 3/22/18 Workout

    by , March 22nd, 2018 at 08:53 AM (Swimming Through Jello)
    Slept in Wednesday, just needed some extra rest.

    Thursday 3/22/2018 Pool Workout

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

    200 fast 3:30 (free 2:00)
    4x25 EZ :40
    200 fast 3:30 (kick 2:44)
    4x50 EZ 1:10
    200 fast 3:30 (back 2:12)
    4x75 EZ 1:30
    200 fast 3:30 (pull 2:03)
    4x100 EZ 1:50
    200 fast (breast 2:28)

    8x50 k/dr IMO :60

    3200

    Coach was inspired by Pieroni's 1:29 200 last night so we got to do fast 200s today. Pretty happy with how I did - not where I want to be by May but better than the sluggish I've felt the past week and a lot better than the last time I did any fast 200s a couple weeks ago.
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  6. 3/20/18 Workout

    by , March 20th, 2018 at 09:01 AM (Swimming Through Jello)
    Tuesday 3/20/2018 Pool Workout

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

    2x{4x100 50 k/50 s 1:40
    4x75 IM 1:30
    4x100 1:20 (rd 1 sw, rd 2 p)
    4x25 k FAST :40}

    8x50 k/dr IMO 1:00

    3600

    My butterfly is horrific right now... don't watch me!
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  7. 3/19/18 Workout

    by , March 19th, 2018 at 08:51 AM (Swimming Through Jello)
    Monday 3/19/2018 CrossFit Workout

    Warmup - airbike, plyos, stretching

    Strength - Bench Press 45/5, 135/5, 155/5, 175/5, 185/5, 195/3
    //Triceps weren't having it after HSPUs Saturday!

    Conditioning - For time
    20 power clean 115#
    40 wall balls 20#
    15 power clean 135#
    30 wall balls 20#
    10 power clean 155#
    20 wall balls 20#

    8:31

    Plan for Ozark Champs - Get through this last week of CF Open, no weights next week pool 5x normal intensity, rest week after into meet.
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  8. Weekend Workouts

    by , March 18th, 2018 at 11:55 AM (Swimming Through Jello)
    Rest day Friday.

    Saturday, 3/17/2018 CrossFit Workout

    Warmup - airbike, stretching, DL warmup, HSPU warmup

    Conditioning - CF Open 18.4
    9 min AMRAP
    21-15-9 DL 225#
    HSPU
    21-15-9 DL 315#
    HS walk 50'

    6 315# DLs. About what I figured, I can't HS walk anyway and am terrible at HSPUs.

    Sunday, 3/18/2018 Pool Workout

    400 sw/200 p/200 k/4x50 :50 st/fr

    2x300 4:30 1-sw, 2-p
    4x100 25 bk/75 fr 1:35
    4x150 2:10 1,2-sw, 3,4-p
    8x75 o-IM 1:20, e-fr 1:10
    6x100 fin k 1:20
    8x25 IMO :30

    200 warmdown

    4200

    Triceps really sore from HSPUs. Not much quality today but pushed through. A week, maybe two until some rest for Ozark Champs.
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  9. 3/15/18 Workout

    by , March 15th, 2018 at 09:28 AM (Swimming Through Jello)
    Thursday 3/15/2018 Pool Workout

    Really feeling beat up from the past couple days' workouts. Was hard to get moving and generally a mental slog today. Stinks because there's no Saturday practice so only two swims this week.

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

    4x150 2:30 even pace
    3x75 1:20 smooth
    3x200 3:00 100 bk/100 fr even pace
    3x75 1:20 smooth
    2x250 3:30 fin kick
    2x75 1:30 EZ
    1x300 good pace (3:17, meh)

    8x50 k/dr IMO 1:00

    3750
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  10. 3/14/18 Workout

    by , March 14th, 2018 at 08:28 AM (Swimming Through Jello)
    Wednesday 3/14/2018 CrossFit Workout

    Warmup - circuit plyos, stretching

    Strength - Deadlift 135/5, 235/5, 275/5, 305/5, 335/5, 355/5

    Conditioning -
    100/80/60/40/20 double unders
    50/40/30/20/10 situps
    9/9/9/9/9 front squat 155# (from ground)
    16:04

    That one was really tough. Dang double unders.
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  11. 3/13/18 Workout

    by , March 13th, 2018 at 09:05 AM (Swimming Through Jello)
    Tuesday 3/13/2018 CrossFit Workout

    Bit of circuit-type work today...

    Warmup - rowing, core work, stretching, PVC drills

    Strength -
    A) DB lunges 4x12 50# each hand
    B) Ring dips 4x8 strict
    C) Upright row 4x12x75#

    Conditioning - EMOM 16, 4 rounds each of
    1 - 12 cal assault bike
    2 - 15 wall balls 20#
    3 - One arm DB overhead carry 50#x30m ea arm
    4 - 5 PSn + 5 OHS 95#
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  12. 3/12/18 Workout

    by , March 12th, 2018 at 09:19 AM (Swimming Through Jello)
    Monday, 3/12/2018 Pool Workout

    Bit of a miscellaneous workout today. Wanted to get the Swimathon 100 IM in early in practice.

    200 fr/100 bk
    8x50 k/dr, dr/b IMO 1:00
    100 EZ

    100 IM from the blocks - 55.33

    100 EZ
    //Then I jumped into the main set where everybody else was.

    4x75 25 bk/50 fr 1:10
    3x100 fr 1:30
    100 EZ
    200 k FAST (2:41)
    6x50 D1-3 to 85% :50
    4x75 25 bk/50 fr 1:10
    3x100 D1-3 pull 1:30 (1:07-1:04-:58)
    100 EZ
    200 fast (2:05, was running out of gas here)

    200 warmdown

    3300

    After work...
    Sn Bal + OHS - 95/1+2, 135/1+2, 155/1+2, 175/1+2, 195/1+2, 205/1+2x3

    Updated March 13th, 2018 at 09:03 AM by JPEnge

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  13. Weekend Workouts

    by , March 11th, 2018 at 11:50 AM (Swimming Through Jello)
    Friday PM 3/9/2018 CrossFit Workout

    Warmup - airbike, squat drills, jumprope, muscleup warmup

    Conditioning - CrossFit Open 18.3
    14 minute AMRAP
    100 double unders
    20 overhead squat 115#
    100 double unders
    12 ring muscleups
    100 double unders
    20 DB snatch 50#
    100 double unders
    12 bar muscleups

    I got to 1 bar muscleup. My double unders are not efficient, though I did do my first set of 100+ in years on the opening set. This'll probably be the worst score of my Open, I think.

    Saturday, 3/10/2018 Pool Workout

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

    4x{3x100 D1-3, 4x25 :30 fast IMO}
    Descend fast 100s by round 85% to all out - did 1:01, :59, :58, :57

    100 EZ

    10x50 fast starting :50 adding 10 sec to interval each pair
    Not very consistent - 28 highs all the way to 26 lows in various places.

    100 EZ

    8x50 k/dr IMO 1:00

    100 warmdown

    3600

    Doing yoga Sunday afternoon. Will hit the 100 IM for the Swimathon Monday morning assuming I feel good.
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  14. 3/7 & 3/8/18 Workouts

    by , March 8th, 2018 at 09:02 AM (Swimming Through Jello)
    Wednesday 3/7/2018 CrossFit Workout

    Warmup - airbike, stretching, KB warmup

    Strength - EMOM 16
    A) Deadlift - 345/5
    B) 10 knees to elbows
    C) left side plank :30
    D) right side plank :30

    Conditioning - 5 rounds
    20 KB swings (American) 53#
    40m bear crawl

    7:03

    Thursday 3/8/2018 Pool Workout

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

    3x{4x25 :30 D1-4
    3x50 :55 D1-3
    2x75 1:15 build by 25
    100 D by round}
    rd1 - fr, rd2 - bk, rd3 - fr, all 100s IM

    10x100
    1-3 k 2:00
    4-5 k 1:50
    6-8 p 1:30
    9-10 p 1:20

    200 warmdown

    3500

    Knew I was going to run out of gas somewhere in the middle of the fast stuff, shoulders and forearms really feeling it from the KB swings yesterday. Kick part of the set was really good though, 1:25ish for all the 100s.
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  15. 3/5/18 Workout

    by , March 5th, 2018 at 09:04 AM (Swimming Through Jello)
    Monday, 3/5/2018 Pool Workout

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

    2x{2x150 smooth 2:15
    4x25 FAST 1:00
    2x150 smooth 2:15
    4x50 FAST 1:30
    2x150 smooth 2:15
    100 FAST}
    (round 1 150 free, FAST free :11mid, :25mid, :56; round 2 150 fin k, FAST breast :14high, :31/:32, 1:06!)

    200 warmdown

    3600

    First time I've actually felt like I could get myself moving fast in a bit. Good workout! Especially happy with that 1:06 breast at the end of everything and from a push.
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  16. 3/2 & 3/3 Workout

    by , March 3rd, 2018 at 04:33 PM (Swimming Through Jello)
    Friday 3/2/2018 CrossFit Workout

    Warmup - assault bike, various squats and DB movements, burpee warmup

    Cleans warmup - 135/2, 185/2, 215/2, 235/1, 255/1 (all powers)

    Conditioning - CrossFit Games Open 18.2

    On 12 minute clock...
    1-2-3-4-5-6-7-8-9-10
    DB squats 50# ea hand (front rack)
    Bar-facing burpees (no step-up, two foot jump over)

    With remaining time...
    1RM clean

    7:05/245

    Conditioning part went pretty well, a bit too much break between burpees and squats in the later sets. Cleans went not well, legs were pretty well gone after the squats, I guess my strength has tanked a bit since swimming. Overall was pretty happy with the scores.

    Saturday, 3/3/2018 Pool Workout

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

    200 free push the pace @ 3:30 (2:04)
    6x100 1,2 smooth 3 under 200 pace @ 1:30 (1:00s for pace)
    6x75 same @1:10 (44s for pace)
    6x50 same @ :50 (28,27 for pace)
    6x25 3&6 FAST @ :30 (12 high back, 15 low breast)
    4x200 o-smooth, e-fast pull paddles/k fins 3:00 (2:07 pull, 2:03 kick)

    8x50 k/dr IMO 1:00
    couple relay starts
    200 warmdown

    3900
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  17. 3/1/18 Workout

    by , March 1st, 2018 at 09:13 AM (Swimming Through Jello)
    Thursday, 3/1/2018 Pool Workout

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

    12x75 1:20
    1-last 25 fast (:48)
    2-last 50 fast (:45)
    3-fast (:42:43)
    //Tried to stay fast but consistent on these - pretty successful.

    12x50 1:00
    2 smooth free, 1 fast IMO
    //28,28,32,25high - happy with everything but backstroke, rhythm wasn't there.

    4x200 3:00 k fins/pull paddles
    1,2 smooth, 3,4 fast (2:03 kick, 2:10 pull)

    8x50 k/dr IMO 1:00 warmdown

    3500
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  18. 2/28/18 Workout

    by , February 28th, 2018 at 08:24 AM (Swimming Through Jello)
    Wednesday, 2/28/2018 CrossFit Workout

    Almost didn't make it out of bed but as usual I am glad that I did. My legs are still sore as all getout but I can move normally and well once I loosen up. Back to walking around like I'm decrepit after I cool down though!

    Warmup - KB movements, plyos

    Strength - Deadlift (dead stop, control descent) - 135/6, 225/6, 275/6, 315/6,6,6

    Conditioning - 4 minutes on, 4 minutes off
    1 - 21 wall balls, 21 cal bike, 21 KB SDHP 70# (1 round + 1 cal)
    2 - 15 WB, 15 cal bike, 15 SDHP (1 round + 7 SDHP)
    3 - 9 WB, 9 cal bike, 9 SDHP (2 rounds + 9 cal)
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  19. 2/27/18 Workout

    by , February 27th, 2018 at 08:47 AM (Swimming Through Jello)
    I sound like a broken record - more soreness today, this time legs from all the squats yesterday! Good workout though. I will be ready for some rest whenever it comes.

    Tuesday, 2/27/2018 Pool Workout

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

    2x{3x100 back 1:45 D1-3
    4x75 25k/50sw 1:20
    5x50 free odds fast :55
    6x25 d1-3 (fr/bk, fr/br) :30

    //1:03/1:02 on the descend backstrokes not quite sprint. Very happy with that!

    6x50 pull :50 fast pace (29/30)

    200 warmdown

    3300
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  20. 2/26/18 Workout

    by , February 26th, 2018 at 08:44 AM (Swimming Through Jello)
    Figured out why I was kind of meh Saturday - woke up all stuffy and achy Sunday so I'm pretty sure I came down with a cold. No fever though thankfully.

    Monday, 2/26/2018 CrossFit Workout

    Warmup - run, stretch, plyos

    Strength - Back Squat - 45/5, 135/5, 225/5, 245/5, 260/5,5,5,5,5

    Conditioning - for time:
    20 box facing burpees
    30 power clean 115#
    40 front squat 115#
    800m run
    12:25

    Front squats were death.

    Glute-ham raises 3x10
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