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  1. 7/16/19 Workout

    by , July 16th, 2019 at 08:16 AM (Swimming Through Jello)
    Tuesday, 7/16/2019 CrossFit Workout

    Warmup - rowing, med ball warmup, barbell warmup

    Strength - Hang Clean + Power Jerk - 95/3+1, 115/3+1, 135/3+1, 155/3+1, 175/3+1, 195/3+1, 205/3+1

    Conditioning - EMOM 16
    1 - 10 power jerk 120#
    2 - 12 cal assault bike
    3 - wall walk + 12 shoulder taps
    4 - 15 med ball cleans 20#

    Worked up a heck of a sweat on that one!
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  2. 7|15|19

    161 lbs
    91°F on pool thermo!

    SC? 26.2 yard (24 m) pool

    13 x 1 lap on 1:20
    Fr to the 15 m flags, roll to bk with a bk-br turn and stroke back

    10 x 24m on 2:00 from block (a few relay) nb fr sprint

    5 x 24m on 1:00 from block 1 breath fr sprint
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  3. 7/15/19 Workout

    by , July 15th, 2019 at 09:15 AM (Swimming Through Jello)
    Saturday did a 12-mile bike with my wife. Didn't go real fast but man, my butt hurt from the seat afterward! Then drove up to Quad Cities for a bachelor party for a buddy. Even though I really didn't do anything active Sunday, for some reason my tris/lats were really sore in the water this morning.

    Monday, 7/15/2019 Pool Workout
    Kennedy Rec Center (LCM)

    400 sw
    4x100 k 2:15 d1-4
    3x200 pull 3:30 150 fr/50 IMO

    4x{4x50 fast"ish" 1:00
    100 ez 2:30}
    Rd1-fr, Rd2-bk, Rd3-fr, Rd4-IMO

    300 cruise
    300 fr 50 r-arm/50 l-arm/50 sw
    200 p negative split
    100 fr FAST

    200 warmdown

    3800m

    Updated July 15th, 2019 at 09:53 AM by JPEnge

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  4. Sunday 7/14/19

    PM LCM @ UALR (warm-up @ LRRC) "Tucker Memorial Invitational" Day #3

    400 swim every 4th 25 scull
    4x50 @ :50 25 B&A drill/25 BUF
    2x50 @ :50 @ 400 PACE (:33+, :34-)
    100 EZ

    300 assorted warm-up @ UALR during the 10 minute warm-up session before 400 started.

    400 FR - 4:35.93 (1:03.66/1:08.95/1:11.87/1:11.45) - Well I decided when I woke up this morning that I was going to throw the kitchen sink at everyone on my opening 150 and then see what happens. I knew I was going to hurt anyways the last 75 meters, and figured if I wanted to try and win the damn thing, I was going to have to go out hard and build a lead. Well it sort of worked. I was out 3 seconds ahead of the pack at the 200, but I paid somewhat for my aggressive opening 200 on the last 40 meters. All in all, the best swim of the weekend, hands down. I can't complain about dropping over 3 seconds from my lifetime best in this event at my age. Now for a few weeks of easy kicking to let my shoulder heal, and then on to SCY season!

    Total: 1500
  5. Saturday 7/13/19

    PM LCM @ UALR (warm-up @ LRRC) "Tucker Memorial Invitational" Day #2

    400 swim
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    100 @ 1:40 build (1:10)
    100 @ 1:40 @ PACE (1:09)
    200 EZ

    800 FR - 9:35.35 (1:05.63/1:10.30/1:11.60/1:12.59/1:13.72/1:14.19/1:14.81/1:12.51) - Well I was out a few tenths faster (4:40.12) than last year (4:40.39), but then my back 300 was just bad. Did not manage to keep the momentum going from the front 400. Ended up a few seconds off my best. A little disappointed I wasn't faster, because there were certainly times during the past 10 weeks of training that felt so good I would have expected this to be faster!

    400 EZ

    Total: 2400
  6. Friday 7/12/19

    PM LCM @ UALR “Tucker Memorial Invitational” Day #1

    400 swim every 4th scull
    4x100 @ 1:50 k/sw/dr/bld I.M.O.
    50 EZ
    25 DIVE FAST FL
    125 EZ

    400 I.M. - 5:11.37 (1:05.06/1:26.47/1:27.69/1:12.15) - Not quite as fast as I had hoped, but only seven tenths off my lifetime best from ten years ago.

    500 EZ

    Total: 1900

    Updated July 13th, 2019 at 05:13 PM by Calvin S

    Categories
    USA-S Swim Meets / Events
  7. 7|10|19 and 7|11|19

    7|10|19
    Pools closed for weather

    rogue airbike: 3 x 1:00 work / 2:00 rest
    528 (417) Watts (avg) during work
    lactate overproduction shutdown about 1min into recovery #3.
    rogue bike feels harder to reach wattage than assault

    Weights: worked legs, nothing notable

    7|11|19
    SCM 89°F H2O, full sun @ 1PM

    100 ez
    5 x 50 fr on 2:00 40-41
    5 x 50 on 1:30 as 25 fast + turn / 25 ez (bk or br)
    10 x 25 one arm drill on 0:45 (off arm @ side, breathe that side)
    200 drill
    3 x 25 fl with fins (Lt shldr still too loose for fl)
    200 kick as flutter/frog each 25 m (4:47)
    300 slowmotion free hold a steady 6-beat, like 1:10 per 50

    Drylands - everything but thighs
    noteworthy stuff:
    BW: 163.5lbs
    DBBP 50’s 38rep
    BBcurls 50 25rep

    Will not swim today

    Freestyle form feels efficient as it has ever been. Still need to build up speed. The quantity of OW swimming (with board fins and pool snorkel) through varieties of surf conditions (ripples to 4’ swells), and currents certainty feels like it has made positive changes to balance and muscle control. This included at least 30 hours of active time in water. Had to spend 2 weeks on Oahu in June for work but had sufficient free time for the water. Also spent 9 days in Aruba in April for vacation.

    Updated July 13th, 2019 at 02:11 PM by __steve__

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  8. 7/12/19 Workout

    by , July 12th, 2019 at 08:01 AM (Swimming Through Jello)
    Friday, 7/12/2019 CrossFit Workout

    Warmup - jogging, stretching, barbell warmup

    Strength - A) Bench Press - 45/6, 95/6, 135/6, 155/6, 175/6
    B) Bent over row - 95/10, 135/10, 145/10

    Conditioning - 3 rounds
    400m run
    15 hang squat snatch 75#
    8:45

    Tough workout week! Have a bachelor party to go to this weekend so might lift in the garage Sunday but definitely taking rest day Saturday... feeling pretty beat up overall! Been trying to work hard this summer to get back in shape after I was sick, seems to be paying off.
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  9. 7/10-7/11/19 Workouts

    by , July 11th, 2019 at 11:07 AM (Swimming Through Jello)
    Wednesday, 7/10/2019 Pool Workout

    Lindbergh HS (SCY)

    I'm out of town Saturday and wife had a work meeting Wednesday night so I decided to go in for the sprint group practice in the afternoon so I can get my three swims in this week.

    300 fr 4:30
    6x100 IM - 1,2-k 1:45, 3-D/S 1:35, 4-S/D 1:35, 5,6-sw 1:25
    3x200 p 2:30

    2x{2x75 k d1-2 1:20
    3x50 bk k midpool :55
    4x25 k w/board d1-4 :30}

    3x{1x125 1:45 50 ez/75 fast
    2x100 1:30 50 ez/50 fast
    3x75 1:15 50 ez/25 fast}
    Rd 1 - fast fr
    Rd 2 - fast not free
    Rd 3 - fast w/pads + fins mix

    3x{25 fast off blocks
    50 ez
    25 bucket pull}
    Rd 1 - br
    Rd 2 - fr
    Rd 3 - fl

    100 warmdown

    4300y


    Thursday, 7/11/2019 Pool Workout

    Kennedy Rec Center (LCM)Decided to do the Masters workout hoping I would be able to cruise it a bit since I'm pretty sore from the past few days workouts, but... well, lots of long course fly and breast. At least the intervals were long!

    5x100 add-on backstroke :15 rest

    3x{4x150 3:00
    1 - 25 st1/125 st2
    2 - 25k st1/25 sw st1/100 sw st2
    3 - 25k st1/50 sw st1/75 sw st2
    4 - 100 sw st1/50 sw st2}
    Rd 1&3 - st1 fl, st2 fr
    Rd 2 - st1 br, st2 bk

    6x50 1:00 dr/sw warmdown

    2600m
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  10. Wednesday 7/10/19

    PM LCM Solo @ LRRC (Taper Day #9)

    400 swim every 4th 25 scull w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x50 @ 1:00
    odd: BUF
    even: SMOOTH

    100 @ 800 PACE/400 I.M. closing speed (1:07++)

    200 EZ

    Total: 1300
    Categories
    Swim Workouts
  11. 7|9|19 SCM

    warmup (~20 min)
    50 easy fr
    50 easy bk
    1K bk with board fins

    main - USRP inspired (~10 min)
    10 x 30m on 1:00 as 15m fr(o)/br(e) / 15m UW atlantis
    • work breakout to stroke form and transition

    drill (~8 min)
    200 slowmotion fr snk
    6 ea slowmotion flipturn to breakout


    kick (~5 min)
    200 flutter kick
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  12. Tuesday 7/9/19

    PM LCM Solo @ LRRC "I.M." (Taper Day #8)

    500 Warm-up I.M.
    4x50 @ 1:10 FR kick w/ BD

    4x100 @ 2:00 k/sw/dr/bld
    - one each stroke I.M.O.

    4x50 @ :50
    #1 - FR simulate second 50 of 100 FL in 400 I.M. (:34-)
    #2 - BK @ 400 PACE (:39-)
    #3 - BR @ 400 PACE (:41-)
    #4 - FR @ 400 PACE (:33-)

    200 EZ

    Total: 1500
    Categories
    Swim Workouts
  13. 7/9/19 Workout

    by , July 9th, 2019 at 08:15 AM (Swimming Through Jello)
    Tuesday, 7/9/2019 CrossFit Workout

    Warmup - airbike, stretching, plyos

    Strength - A1) Split squat - 30/12, 45/12, 65/12
    A2) Strict upright row (DB) - 35/12x3

    Conditioning - For time
    400m row
    30 push press 95#
    20 C2B pullups
    100 double unders
    20 C2B pullups
    30 push press 95#
    400m row
    14:04

    //Forgot how to butterfly my C2Bs so that took forever. Was tough overall though!
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  14. Monday 7/8/19

    PM LCM w/ Trip (sort of) @ LRRC "800 pace" (Taper Day #7)

    500 swim every 4th 25 scull w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    2x50 @ :50 build to ~85%
    100 EZ

    2x100 @ 1:40 @ 800 PACE (1:08+, 1:08+)
    2x50 @ :50 @ 800 PACE (:34-, :34+)

    100 EZ

    Total: 1600
    Categories
    Swim Workouts
  15. 7|8|19

    LCM pool, used the 12m wide area

    13 x 24m fr nb’s on 2:00 (relay start from gutter)

    SCY meet in 7 weeks
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  16. 7/7-7/8/2019 Workouts

    by , July 8th, 2019 at 09:07 AM (Swimming Through Jello)
    Sunday, 7/7/2019 Garage Weights

    Snatch and squat Sunday again! Five pounds up on everything.

    Warmup - dog walk, mow lawn, stretching

    Snatch - 95/3, 115/1, 135/1, 160/3, 170/2, 180/1, 165/3, 175/2, 185/1, 170/3, 180/2, 190/1

    Back Squat - 155/3, 225/2, 245/1, 260/1x10


    Monday, 7/8/2019 Pool Workout
    Kennedy Rec Center (LCM) - 86 degree bathtub ugh!

    300 fr/250 (125bk/125fr)/200 (50br/50fr)/150 (25fl/25fr)/100 IM

    1x100 k fr :15 rest
    2x50 k br :15 rest
    1x100 k fl/fr :15 rest
    2x50 k fr :15 rest

    200 p/pads + snkl 3:30 + 8x50 1:00 d1-4
    200 k/fins 3:30 + 6x50 1:05 o-bk e-fr d by pairs
    200 p/pads + snkl 3:30 + 4x50 1:10 o-br e-fr d by pairs
    200 k/fins 3:30 + 2x50 1:15 o-fl e-fr fast

    200 warmdown

    3400m
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  17. 7/6/19 Workout

    by , July 6th, 2019 at 12:30 PM (Swimming Through Jello)
    Saturday, 7/6/2019 Pool Workout

    Lindbergh High School (yards)

    300 fr/200 IM dr/100 k/100 IM

    8x75 1:30 50 k/25 fast sw IMO

    20x25 :40 IMO + fly
    1 - underwater kick
    2 - drill
    3 - 15m underwater
    4 - swim fast

    300 swim "for time" (3:10)
    3x100 pull 1:20
    2x50 ez 1:00
    4x75 k/fins 1:00
    2x50 ez 1:00
    6x50 pull w/snorkel :40

    4x3x25 :30 1-k FAST w/board, 2,3-ez

    200 warmdown

    3700y

    Bad air still, I think maintenance does some kind of exhaust setback in the summer. But I actually was able to get going pretty fast today!
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  18. 7/3-7/4 Workouts

    by , July 5th, 2019 at 09:33 AM (Swimming Through Jello)
    Wednesday, 7/3/2019 Garage Lifting

    Warmup - dog walk, plyos

    Clean + Jerk - 95/3+1, 135/3+1, 165/3+1, 185/3+1, 205/3+1x3
    //That was a lot of work. Tough sets!

    Snatch Balance - 135/3, 165/3, 185/3, 195/3, 205/3

    A1) Russian KBS - 53/15x3
    A2) Russian twist - 20/20x3


    Thursday, 7/4/2019 Pool Workout
    Pool is dang hot, 85 at this point. Stormed last night so they didn't get to put the aerators in. Took some extra rests throughout to cool off, still got everything done in under and hour and a half.

    5x200 3:30 - add-on IM drill

    1x100 k 2:10
    1x100 k/sw 1:55
    1x100 sw 1:40
    2x100 k 2:05
    2x100 k/sw 1:50
    2x100 sw 1:35
    3x100 k 2:00
    3x100 k/sw 1:45
    3x100 sw 1:30

    3x{250 + 150}
    Rd 1 - k/fins 3:45/2:15
    Rd 2 - 50 fr/50 st 4:00/2:25
    Rd 3 - 50 st/50 fr 4:15/2:35

    4x{50 fast 1:00 + 25 ez :30}

    100 warmdown

    4400m

    I think that's the most yardage I've done since I've been back in Masters. Maybe did more one of the Saturdays I swam with the National group in the spring before Sectionals, but this is waaaaay most long course at least.

    Full rest day tomorrow I think, my body is feeling pretty beat up.
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  19. Friday 7/5/19

    AM SCY w/ Nashville Aquatic Club Masters @ Tracy Caulkins Competition Pool (Centennial Sportsplex) “I.M.” (Taper Day #6)

    400 swim every 4th 25 scull w/ SNKL
    200 kick every 3rd 25 BR w/ BD

    8x50 @ 1:00 “Progressive Freestyle” w/ SNKL

    4x @ 2:00
    25 PINK STRK
    25 BUF STRK
    50 SMOOTH FR

    100 EZ
    2:00 REST

    4x @ 2:00
    50 FAST STRK (27.5, 31.0, 33.9, 26.5)
    50 EZ

    100 EZ

    200 EZ FR kick w/ fins + BD

    Total: 2200

    STRK = I.M.O.

    In Nashville for the holiday weekend and to avoid being out of the water for four days I dropped in today (and also plan to drop in tomorrow) for the NAC Masters workout. I tweaked some things since I am tapering. Great workout though, great coach, and great pool.
    Categories
    Swim Workouts
  20. Wednesday 7/3/19

    AM LCM w/ BASH @ Main Pool “Recovery” (Taper Day #5)

    400 swim every 4th scull w/ SNKL
    3x200 @ 3:20 pull w/ SNKL

    3x250 @ 3:40 I.M. 25 drill/25 swim
    #1 - double FL
    #2 - double BK
    #3 - double BR

    3x200 @ :20 rest alternating FR/BK by 25
    odd: FR on diving well end, BK at shallow end
    even: BK on diving well end, FR at shallow end

    150 EZ

    Total: 2500
    Categories
    Swim Workouts