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Swimming Through Jello

  1. 2/23-2/24/18 Workouts

    by , February 24th, 2018 at 05:08 PM (Swimming Through Jello)
    Friday, 2/23/2018 CrossFit Workout

    Warmup - general warmup, light dumbbell movements, rowing

    Conditioning - CrossFit Open 18.1
    AMRAP 20
    8 toes to bar
    10 DB hang C&J 50# (5 per arm)
    14 cal row

    10 rounds + 5 TTB

    Saturday, 2/24/2018 Pool Workout

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

    1x200 3:15 cruise
    4x25 fast IMO :40
    1x200 3:15 cruise
    4x50 fast IMO 1:20
    1x200 3:15 cruise
    4x75 fast IM/fr 2:00
    1x200 3:15 cruise
    4x50 fast IMO 1:20
    1x200 3:15 cruise
    100 IM fast

    8x50 k/dr IMO 1:00

    3200

    DPS was turrible today. Maybe forearms a bit out of it from all grippy stuff yesterday? Whatever it was, I just felt off.
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  2. 2/22/18 Workout

    by , February 22nd, 2018 at 09:48 AM (Swimming Through Jello)
    So. Sore. Everything from my feet up to my traps.

    Also, I was reading the entry rules for Nats, didn't realize that short course age is determined by age at end of meet as opposed to end of the year like the other season. So I'm stuck in the 25-29 Group of Death still in May!

    Thursday, 2/22/2018 Pool Workout

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

    4x150 50 bk/25 fr 2:30 cruise
    4x125 IM (rotate IMO extra 25) 2:00 threshold
    4x100 50 fr/50 k 1:45
    4x75 6 UWK 1:15
    4x50 D1-4 :50
    8x25 IMO fast :40

    200 warmdown

    3300
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  3. 2/21/18 Workout

    by , February 21st, 2018 at 08:28 AM (Swimming Through Jello)
    Legs really sore from yesterday! Still moving pretty well today.

    Wednesday, 2/21/2018 CrossFit Workout

    Warmup - rowing, bar hang stuff, handstand stuff, PVC stretches

    Strength - A) Push Press - 45/5, 135/5, 155/5, 165/5, 175/5, 185/5
    B1) Weighted pullup - 70/3, 75/3, 80/3
    B2) Barbell overhead side bends - 35/10,10,10
    B3) 300m ski erg x3

    Conditioning -
    1-2-3-4-5-6-7-8-9-10
    Power jerk 115#
    Hang power clean 115#
    8x10m shuttle runs in between each set (not after 10s)

    11:38

    Was going to do some speed work at the pool tomorrow, we will see how the soreness is when I wake up - will bring my jammer and get my 100 IM in for the Swimathon challenge thing if I feel good.
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  4. 2/19/18

    by , February 20th, 2018 at 08:27 AM (Swimming Through Jello)
    Tuesday, 2/19/2018 CrossFit Workout

    Warmup - run, stretch, plyos

    Strength -
    A) Front Squat - 45/3, 135/3, 185/3, 205/3, 225/3, 245/3, 265/3
    B) 3x(20 walking lunge steps + 15 stiff leg RDLs 75#)

    Conditioning - AMRAP 8
    6 DL 185#
    12 box jumps 24"
    10 rounds + 5 DL
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  5. 2/19/18 Workout

    by , February 19th, 2018 at 09:24 AM (Swimming Through Jello)
    Hour of Pilates on Sunday. Core is pretty sore!

    Monday, 2/19/2018 Pool Workout

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

    5x50 :50 building throughout
    5x100 1:40 aerobic
    5x150 2:00 threshold
    5x200 3:00 (2-fast kick fins, 4-fast pull paddles)

    //Still not completely out of vacation mode I guess, still a little sluggish. 150s were difficult by the end! Not sure how I'm going to make it through the 500 at my next meet in April :P

    200 warmdown

    3500
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  6. 2/17/18 Workout

    by , February 17th, 2018 at 04:16 PM (Swimming Through Jello)
    Left for belated honeymoon to the Bahamas Friday 2/9, came back yesterday night. It was a blast! And good to get out of the winter cold. Though it snowed first thing this morning so that was amusing. Swam with dolphins and paraglided along with the usual hanging out on the beach and in the ocean. Took a couple swims in the lap pool and the ocean, went to the gym once, ran 3 miles once. Nothing intense. So today's workout was a shock to the system! I'm still feeling it a couple hours later.

    Saturday, 2/17/2018 Pool Workout

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

    6x75
    O - 50 1-arm free/25 sw
    E - 50 IMO kick drill/25 sw

    5x{4x100}
    Set 1 - 1st 25 fast 1:40
    Set 2 - 4th 25 fast 1:45
    Set 3 - middle 50 fast 1:50
    Set 4 - 1st/4th 25 fast 1:55
    50 ez
    Set 5 - fast 3:00

    First 4 sets did IMO for the fast parts, free for the rest. Was running out of gas by the last set - did kick/pull/pull/breast for that.

    200 warmdown

    3500
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  7. 2/8/18 Workout

    by , February 8th, 2018 at 08:56 AM (Swimming Through Jello)
    Last workout with the team before vacation. Going to bring my swim stuff, maybe there will be a lap pool that isn't too crowded.

    Thursday, 2/8/2018 Pool Workout

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

    5x100 1:30 fr 3 dolphin kicks per wall

    5x200 3:15 progressive backstroke (200fr, 150fr+50bk, etc) trying to hold same time
    //Was pretty much 2:20 through the whole thing. Last 200 back was tough, even with the plenty of rest.

    150 FAST (ish, body wasn't cooperating after high effort 200 back)

    100 EZ

    12x25 :30 fins UWK/EZ/Fast/EZ

    12x50 :50 pull w/ paddles breathe 3/breathe 5/breathe 7 x3

    200 warmdown

    3500
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  8. 2/6/18 Workout

    by , February 6th, 2018 at 08:18 AM (Swimming Through Jello)
    Tuesday, 2/6/2018 CrossFit Workout

    Warmup - 3 rounds 1 min bike, 5 burpees, 7 KB RDL, 9 KB sumo DL; stretching

    Strength -
    A) Sumo DL - 135/5, 225/5, 275/5, 315/8,8,8
    B) DB bent row - 50/8,8,8 ea arm
    C) Side plank :45 ea side

    Conditioning 4x{15 cal airbike, 8 box over burpees, 3 wall walks} @5:00
    Held about 1:40s
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  9. 2/5/18 Workout

    by , February 5th, 2018 at 08:44 AM (Swimming Through Jello)
    Got to use my extra 15 minutes of pool time today!

    Monday, 2/5/2018 Pool Workout

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

    12x75 fr/IMOx2 1:15 - 6 dolphin kicks off each wall/double pullout breast

    5x100 back 1:40 (1:09-1:10)
    5x100 k fins 1:30 (1:02-1:03)
    5x100 fr 1:20 (1:06-1:07)

    200 EZ

    3400
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  10. 2/3/18 Workout

    by , February 3rd, 2018 at 05:24 PM (Swimming Through Jello)
    Saturday, 2/3/2018 Pool Workout

    Finally back to the pool again!

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

    5x100 1:40
    1x400 IM k/dr 6:30
    4x100 1:30
    1x300 IM k/dr/sw 5:00
    3x100 1:25
    1x200 IM k/sw 3:30
    2x100 1:20
    1x100 IM 2:00
    1x100 fast (1:00 free)

    //Tried to hold 1:05 or better on the 100s. Shoulders pretty taxed from the week's workouts at the gym, everything but free felt off and I even lost that by the last 100. Got some good work in though!

    200 EZ

    16x25 IMO UwK/EZ/fast/EZ :30

    200 warmdown

    3900 yards
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  11. 2/2/18 Workout

    by , February 2nd, 2018 at 09:17 AM (Swimming Through Jello)
    2/2/2018 CrossFit Workout

    Warmup - stretches/drills/plyos

    Strength - Sumo Deadlift - 135/5, 185/5, 225/5, 275/4, 315/3, 345/3, 365/3
    //Stopped a little early, left hamstring had a knot that didn't feel real great.

    Skill - Overhead Squat - 95/5, 135/5, 165/5, 185/5
    //Just easy positional work.

    Conditioning - 21-15-9
    DB Snatch 50#
    lateral burpee over dumbbell (full hip extension at top)
    4:00
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  12. 2/1/18 Workout

    by , February 1st, 2018 at 10:52 AM (Swimming Through Jello)
    Got an email from the morning coach for the club team with share the pool with that the pool would now be open for an hour and a half instead of an hour on the weekdays, so that's cool! I'll only be able to use about 15 minutes of it as I need to get to work still but even 15 minutes is more work I can get done.

    Thursday 2/1/2018 CrossFit Workout

    Last day of morning dog duty, which is good because between that and traffic this morning, I got to work later than I wanted...

    Warmup - stretching, rowing, drills

    Strength - A) Shoulder Press - 45/8, 75/8, 95/8, 105/8, 110/8
    B) 1-arm DB SDHP - 45/8, 50/8, 60/8, 70/8
    C) ring plank 4x60 seconds

    Conditioning -
    6x(3 MU, 10 RKBS 70#, 15 squats) @ 2:00
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  13. 1/31/18 Workout

    by , January 31st, 2018 at 09:01 AM (Swimming Through Jello)
    Wednesday, 1/31/2018 CrossFit Workout

    Warmup - plate drills, stretching

    Strength - Pause Front Squat - 95/5, 135/5, 165/4, 185/3, 205/3, 225/3, 245/3, 255/3

    //Didn't quite feel right to go for true max today so stopped a bit short.

    Conditioning - EMOM 12
    1- 15 TTB
    2- 10 DB thrusters, 50# ea hand
    3- 10 DB power clean, 50# ea hand
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  14. 1/30/18 Workout

    by , January 30th, 2018 at 08:36 AM (Swimming Through Jello)
    Tuesday 1/30/2018 CrossFit Workout

    Took a bit to get into it today. Maybe because I only CF'd once last week due to the sickness. Still just a little stuffy.

    Warmup - airbike, stretching, plyos

    Strength -
    A) Bench Press - 135/5, 155/4, 175/3, 185/3, 195/3, 205/3
    B) Pullups - 4x8, 4x6

    Conditioning - AMRAP 13
    55 DL 135#
    55 wall ball 20#
    55 cal row
    55 hand release pushup

    1 round + 35 DL
    //Couldn't keep my breath rate down during the wall balls, that always screws me up.
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  15. 1/29/18 Workout

    by , January 29th, 2018 at 08:39 AM (Swimming Through Jello)
    Still no exhaust flow at the pool. Starting to get chlorine lung by the end of practice. Not my favorite thing in the world. May be my only day in the pool this week as the wife has an overnight meeting thing Tue-Thur so I have to take care of the dogs in the morning those days.

    Monday 1/29/2018 Pool Workout

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

    Repeat of a set I did awhile back:
    3x100 fr 1:30 (1:05, 1:04, 1:03)
    3x100 k fins 1:30 (1:05, 1:04, 1:03)
    3x100 p 1:30 (1:09, 1:09, 1:08)
    3x100 k fins 1:30 (1:00, 1:01, 1:00)
    3x100 p pads 1:30 (1:04, 1:04, 1:04)
    3x100 k fins 1:30 (:58, :58, :57)

    8x50 dr/smooth IMO 1:00

    200 warmdown

    3200 yards
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  16. 1/27/18 Workout

    by , January 27th, 2018 at 04:01 PM (Swimming Through Jello)
    HVAC still wasn't running well at pool, had a bit of a cough the whole time between that and the last vestiges of crap in my throat from sickness. Good workout overall though! Minus some leg cramps at the end... might have to start Gatorade powdering my water. Not many Masters today so I did some pace work that the regular group doesn't like as much.

    Saturday, 1/27/2018 Pool Workout

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

    6x{100@1:40 200 pace + 10s
    {5x25 :25-:30-:35-:40-:45 f-f-e-f-f
    1/4 - fr, 2/5 - bk, 3/6 - pull w/pads
    //Opened up the pace a bit more than prescribed. 1:03/1:01 fr, 1:08/1:05 bk, 1:03/1:01 pull. Happy with the effort on those!

    3x{2x75 :20 rest 200 pace
    {100 EZ

    1-fr, 2-bk, 3-br

    //:41/:43 fr, :46/:48 bk, :53/:55 br. Not as good as the first set. Have to work on maintaining speed over practice, sets and repeats. Also had some pretty bad leg cramps at the end of the breast.

    8x50 1:00 dr/smooth IMO

    200 warmdown

    3400 yards
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  17. 1/26/18 Workout

    by , January 26th, 2018 at 08:54 AM (Swimming Through Jello)
    Still some gunk in the nose/throat but feeling much better overall.

    Friday, 1/26/2018 CrossFit Workout

    Warmup - rowing, stretching, calisthenics

    Strength - Pause front squat - 135/5, 185/5, 205/5, 225/4, 245/3, 265/2, 275/1

    Conditioning -
    50 double unders
    5 15m suicides (5/10/15)
    40 double unders
    4 15m suicides
    30 double unders
    3 15m suicides
    20 double unders
    2 15m suicides
    10 double unders

    7:55
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  18. 1/25/18 Workout

    by , January 25th, 2018 at 09:52 AM (Swimming Through Jello)
    Turned out it was more than a cold. Had chills Monday evening, fever through Tuesday, sapped of energy on Wednesday. Finally felt a bit more like myself Wednesday night so went in for a swim this morning. Lucky us, the HVAC wasn't running so no airflow!

    Thursday 1/25/2018 Pool Workout

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

    3x(300/200/100)
    rd 1 - bk @ 5:00/3:00/2:00
    rd 2 - bk/fr @ 5:00/2:50/2:00
    rd 3 - k fins @ 5:00/2:40/1:30

    100 EZ

    100 bk to video
    https://www.instagram.com/p/BeYU_RNHalt/
    ^^^ That's the video.


    100 warmdown

    2800

    Updated January 25th, 2018 at 12:59 PM by JPEnge

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  19. 1/22/18 Workout

    by , January 22nd, 2018 at 08:52 AM (Swimming Through Jello)
    Did yoga on Sunday. Felt pretty good! Then started to come down with sniffles in the afternoon and hardly slept overnight from lack of normal breathing. I don't feel like I have a fever so maybe it is just a cold. Hopefully. Needless to say, swim this morning was meh.

    Monday, 1/22/2018 Pool Workout

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

    3x100 fr 1:30
    8x25 k :40 D1-4 (4 fly, 4 bk)
    3x100 pull 1:30
    8x25 k :40 D1-4 (4 br, 4 fr)
    3x100 pull w/ pads 1:30
    8x25 k w/ fins :30 D1-4 (4 fl, 4 bk)

    8x50 1:00 IMO (o - smooth, e - EZ speed)

    200 warmdown

    2900
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  20. 1/20/18 Workout

    by , January 20th, 2018 at 03:33 PM (Swimming Through Jello)
    Saturday, 1/20/2018 Pool Workout

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

    5x100 1:40 (fr/fr/bk/fr/bk)
    4x50 k 1:15
    4x100 1:30
    4x50 k 1:15
    3x100 1:25
    4x50 k 1:15
    2x100 1:20
    100 EZ
    100 fast off blocks (52 mid)

    100 EZ

    5x25 underwater kick fins :30
    50 EZ
    5x25 same

    200 warmdown

    3600

    First time coming in Saturday afternoons. Was a good workout! Shoulders a little fatigued from the work in the gym yesterday but I pushed through pretty well. Pretty happy with the 100 time after the main set.

    Updated January 22nd, 2018 at 08:53 AM by JPEnge

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