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Swimming Through Jello

  1. 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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  2. 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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  3. 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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  4. 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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  5. 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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  6. 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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  7. 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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  8. 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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  9. 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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  10. 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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  11. 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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  12. 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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  13. 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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  14. 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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  15. 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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  16. 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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  17. 1/31/19 Workout

    by , January 31st, 2019 at 09:33 AM (Swimming Through Jello)
    Thursday, 1/31/2019 Pool Workout

    Back to the pool finally! Water was very cold today, joints didn't like to warm up.

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

    4x{2x25 k :35
    1x25 fl :30}
    2,4,6,8 UDK per round

    4x150 p 2:15 D1-4
    o-br3,4,5, e-br3,5,7

    4x{2x25 k :35
    1x25 bk :30}
    2,4,6,8 UDK per round

    4x150 IM mix 2:45 D1-4

    6x50 dr/sw ez 1:00

    2x{4x25 :30 4,3,2,1 breaths
    1x25 :30 sprint
    4x25 :30 3,2,1,0 breaths
    1x75 1:30 ez}
    //Misread and did 4x25 sprint on first round. Extra 25 warmdown at end.

    4000y
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  18. 1/29/19 Workout

    by , January 30th, 2019 at 10:03 AM (Swimming Through Jello)
    Tuesday, 1/29/2019 CrossFit Workout

    Warmup - airbike, stretching, plyos, barbell warmup

    Strength - A) Back Squat - 45/5, 135/5, 185/5, 225/5, 255/5,5,5
    B) Bench Press - 45/5, 135/5, 165/5, 185/5,5,5

    Conditioning - EMOM 9 :30 on, :30 off
    1 - airbike cals (17, 17, 16)
    2 - wall balls (16, 16, 16)
    3 - C2B pullups (13, 13, 14)

    Polar Vortex hit, school canceled Wednesday which means pool is closed. Bummer. I took my rest day because I'm pretty sore from back squats and pullups after a week of lighter work and the meet.
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  19. 1/28/19 Workout

    by , January 28th, 2019 at 09:15 AM (Swimming Through Jello)
    Monday, 1/28/2019 CrossFit Workout

    Warmup - airbike, stretching, PVC warmup

    Strength - Power Snatch - 95/3, 115/3, 135/3, 155/3, 165/3, 175/3

    Conditioning - AMRAP 15 x2 (5 min rest between)
    500m row
    wall walk + 10 shoulder taps
    15 SHDP 75#
    30 double unders
    Don't remember score

    Probably should have not worked out this morning, was definitely not firing on all cylinders after the meet.
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  20. 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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