View RSS Feed

Swimming Through Jello

  1. 4/13/18 Workout

    by , April 13th, 2018 at 10:49 AM (Swimming Through Jello)
    Friday, 4/13/2018 CrossFit Workout

    Warmup - running, shoulder warmup, stretching

    Strength -
    Shoulder press 45/5, 75/5, 95/5, 105/8, 95/8, 85/15
    //Went a bit light since I hadn't touched a barbell in 3 weeks
    Upright row - 75/10,10,10

    Conditioning -
    8 rounds
    8 pullups
    16 walking lunge steps
    4:31
    Categories
    Uncategorized
  2. 4/12/18 Workout

    by , April 12th, 2018 at 09:46 AM (Swimming Through Jello)
    Had to share the pool with the club team this morning... so 8 of us doing about 5 different workouts shared 2 lanes. A bit crowded.

    Thursday, 4/12/2018 Pool Workout

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

    6x75 25k/50sw 1:30
    5x100 evens fast 1:40
    4x125 1:50
    3x150 k fins 2:00

    20x50 ez/fast :50

    200 warmdown

    3900
    Categories
    Uncategorized
  3. 4/11/18 Workout

    by , April 11th, 2018 at 09:04 AM (Swimming Through Jello)
    Back to the gym!

    Wednesday, 4/11/2018 CrossFit Workout

    Warmup - stretching, pullup warmup, core work

    Skill - Muscleup progressions - Toe support controlled MUs, ring to hip ring rows, kip swings, support holds

    Conditioning -
    5 Rounds
    15 WB shots
    15 RKBS 70#
    One arm farmers carry 70# 60m ea arm
    11:18

    Lots of grip stuff, my hands are feeling it now!
    Categories
    Uncategorized
  4. 4/10/18 Workout

    by , April 10th, 2018 at 10:03 AM (Swimming Through Jello)
    Back into the swing of things after a rest day Monday. Felt fuzzy but not too bad really. Had to put the lane lines and flags back in first thing again which took some workout time away.

    Tuesday 4/10/2018 Pool Workout

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

    2x{4x125 2:00 75 fr/50 bk
    4x100 1:30 D1-4 to 90% (rd 1-p, rd 2-k fins)
    4x75 1:10 1-last 25 fast, 2-last 50 fast, 3-fast, 4-easy}

    200 warmdown

    3400
    Categories
    Uncategorized
  5. Meet Weekend!

    by , April 8th, 2018 at 04:33 PM (Swimming Through Jello)
    Two day Ozark Short Course Champs this weekend - lots and lots of swimming.

    Saturday 4/7/2018 Meet Day

    200 fr/100 bk/200 k
    8x50 k/dr dr/b IMO :55
    3x100 aerobic 1:20
    Some 25 fast off blocks

    Specific warmup and warmdown was 200-300 per event. Don't remember exactly what they were.

    Events:
    500 Fr - 5:13.38
    //Just for fun more or less. Tried to stay smooth stroke and strong turns.
    200 Medley Relay mixed - 23.60 fly split
    //Screwed up the start completely. Ugly.
    100 Fly - 53.76
    //Technically a best time - my best before was 53.9 going out a 400 IM :P
    100 Breast - 1:00.89
    //Also a best time - never did breaststroke by itself in college.
    400 Medley Relay men - Breast 1:00.66
    //Out 28.0! Was running out of gas a bit by the end of the day.

    Sunday, 4/8/2018 Meet Day

    Same warmup as Saturday.

    Events:
    200 Medley Relay men - Breast 27.2 split
    //Groin started feeling tweaky on the first 25... also screwed up my start again.
    100 Back - 54.56
    //Backstroke is starting to come back. Slowly but it is getting there.
    200 IM - 2:04.61
    //Oooooh... 10 minutes between events is starting to add up.
    200 Breast - 2:18.47
    //Babied groin a bit. Also 10 minutes between events!
    200 Free Relay - 21.96
    //A little sloppy, but under 22 is just fine!

    Overall super happy with how this meet went. Pretty handily beat my guesstimate seed times in everything. A better pool with better blocks and more time between events and I should be pretty dang good to go for Nationals, although I do have to get back to the gym because I have a CrossFit competition the week before. Will make taper slightly interesting.

    Updated April 8th, 2018 at 09:16 PM by JPEnge

    Categories
    Uncategorized
  6. 4/5/18 Workout

    by , April 5th, 2018 at 10:15 AM (Swimming Through Jello)
    Thursday, 4/5/2018 Pool Workout

    Last day of taper! Suited up in my older tech suit this morning. Feeling pretty good and will hopefully be very fresh after a rest day tomorrow.

    200 fr/200 k/200 p
    8x50 k/dr, dr/b IMO :55

    3x100 free aerobic 1:30
    100 EZ

    3x(3x50 :10 rest interval at 200 pace to the feet, 50 EZ)
    Rd 1-fr, Rd 2-bk, Rd 3-br
    100 EZ

    10x25 o-fast from blocks, e-EZ
    150 warmdown

    2500

    TIL that my first 25 breaststroke from the blocks is down to three strokes since I've changed my pullout. Better not mistime anything with that little margin of error!

    Meet lineup for this weekend - Saturday 500 free, 100 fly, 100 breast, possibly two relays. Sunday 100 back, 200 IM, 200 breast, also possibly two relays. Wanted to do mostly events I wasn't going to swim at Nationals, since I already have times for enough of the events that I am swimming.
    Categories
    Uncategorized
  7. 4/4/18 Workout

    by , April 4th, 2018 at 10:58 AM (Swimming Through Jello)
    Taper day 3! Some pace work today. Water polo team again had a game or practice and didn't bother to put the lane lines or flags back in, so was a bit rushed.

    Wednesday, 4/4/2018 Pool Workout

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

    5x50 :50 (31s)
    5x50 :55 (29s)
    5x50 1:00 (28s)
    5x50 1:05 (27s)
    50 EZ
    5x50 1:15 (25 mid down to 24 high)
    100 EZ

    12x25 k D1-4 (1-4 free :40, 5-8 breast :40, 9-12 fly on back :30)

    200 warm down

    2700
    Categories
    Uncategorized
  8. 4/3/18 Workout

    by , April 3rd, 2018 at 09:55 AM (Swimming Through Jello)
    Taper day 2, some speed work today. Going to keep the yardage a tick over 2500 I think.

    Tuesday, 4/3/2018 Pool Workout

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

    32x25 :40 IMOx8 fast
    13 low flys and backs, 15 low breasts, 12 low frees. Last round 12 mid fly, 12 low back, 14 high breast, 11 mid free

    200 easy

    2x(100 IM easy speed, 50 EZ) - Rd 1 1:00, Rd 2 :59

    5x100 k fins 1:30

    Start work

    200 warmdown

    2800
    Categories
    Uncategorized
  9. 4/2/18 Workout

    by , April 2nd, 2018 at 09:46 AM (Swimming Through Jello)
    Good Easter weekend. Lots of singing with choir but it was fun. Still got some of the songs stuck in my head. Parents were out of town visiting my sister and wife's family is Orthodox and doesn't celebrate until next week, so pretty low key. But I made a rather delicious cioppino for dinner. On to short taper for Ozark Champs!

    Monday, 4/2/2018 Pool Workout


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

    2x{14x50 1:00 IM switch o-k/dr, e-dr/b
    5x100 o-D1-3 from 90%, e-DPS}
    Rd 1 backstroke 1:45 (1:03, 1:01, :58 high) Rd 2 freestyle 1:30 (1:01, :59, :56 high)

    200 warmdown

    3200

    Backstroke felt like it's rounding into shape besides my last breakout on the fast 100 - should have taken one more dolphin kick. Freestyle was kind of meh but that's ok for now.
    Categories
    Uncategorized
  10. 3/31/18 Workout

    by , March 31st, 2018 at 04:49 PM (Swimming Through Jello)
    Busy Easter weekend singing two services each for Good Friday and Easter Sunday with a rehersal Saturday morning, plus the usual weekend stuff. Today was last tough workout before a week of rest going into Ozark Champs next weekend.

    Saturday, 3/31/2018 Pool Workout

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

    2x{8x75 1:30 o-25k/50b, e-IM dr
    8x50 1:00 D1-3, 1-3, 1-2
    4x100 1:45 1-90% 2,3-smooth, 4-100%}

    Rd 1 - free (25 mid to low 50s, :59, :56 100s)
    Rd 2 - fl/bk/br fast 50s (27 low, 27 mid (cramp), 32 low), IM 100s (1:05, 1:01)

    200 warm down

    3800

    Felt like my body thought about recovering from the week but didn't quite get around to it! Not too bad regardless. Also the pool exhaust is getting bad, I had a cough for the first time since I've been back.

    Good news! There are 4 guys and 4 ladies between 25-35 years old from the SLAM team signed up for Nationals... that means we could have guys, girls and 2 mixed relays in May. So I'm trying to get contact info for the ones I don't know and see if they're interested.
    Categories
    Uncategorized
  11. 3/29/18 Workout

    by , March 29th, 2018 at 12:34 PM (Swimming Through Jello)
    Felt like first time swimming four days in a row in 7 years. Also lost a fight against fish frying oil yesterday and my right hand is a little gnarly. Plus the high school water polo team didn't put the lane lines and flags back in after their game last night. So... shorter workout today and excuses excuses!


    Thursday, 3/29/2018 Pool Workout


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


    4x100 1:40 50 controlled/50 build
    12x50 1:00 1-f/EZ; 2-EZ/f; 3-b; 4-fast
    6x75 1:20 1-50 smooth/25 fast; 2-25 smooth/50 fast; 3-fast
    4x100 1:30 50 controlled/50 build


    400 warmdown

    3000


    Made it to rest day!
    Categories
    Uncategorized
  12. 3/28/18 Workout

    by , March 28th, 2018 at 09:22 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.
    Categories
    Uncategorized
  13. 3/27/18 Workout

    by , March 27th, 2018 at 09:42 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.
    Categories
    Uncategorized
  14. 3/26/18 Workout

    by , March 26th, 2018 at 10:31 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
    Categories
    Uncategorized
  15. Weekend Workouts

    by , March 24th, 2018 at 05:42 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
    Categories
    Uncategorized
  16. 3/22/18 Workout

    by , March 22nd, 2018 at 09:53 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.
    Categories
    Uncategorized
  17. 3/20/18 Workout

    by , March 20th, 2018 at 10:01 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!
    Categories
    Uncategorized
  18. 3/19/18 Workout

    by , March 19th, 2018 at 09:51 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.
    Categories
    Uncategorized
  19. Weekend Workouts

    by , March 18th, 2018 at 12:55 PM (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.
    Categories
    Uncategorized
  20. 3/15/18 Workout

    by , March 15th, 2018 at 10:28 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
    Categories
    Uncategorized
Page 9 of 15 FirstFirst ... 5678910111213 ... LastLast