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  1. Saturday 5/26/18

    AM LCM Solo @ LRRC "6 on 5" (same practice from 4/13/18)

    400 swim (100 FR/100 BK)
    300 pull w/ SP + SNKL
    200 kick w/ BD (25 FR/25 BR)
    100 progressive scull w/ buoy + SNKL

    6x50 @ :50 D1-3, 4-6 (:39, :37+, :35, :39, :36, :34+)
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    6x @ 5:00
    100 DIVE FAST
    100 EZ

    200 EZ kick w/ fins + BD

    Total: 3000

    Results:
    4/13/18 (SCY) - 57.0, 58.0, 57.8, 58.5, 58.7, 58.2
    5/26/18 (LCM) - 1:04, 1:04, 1:04+, 1:06, 1:06, 1:07

    I'm satisfied that I was within 1.5 seconds of what I went in the 100 FR at the Spring Splash Invitational on 5/5/18...on the first two! Easy to see where the piano started to fall on my back. Really tried to focus on staying long on the last 3 and I think that contributed to the drop off in times. It's also really hard trying to do a true lactate set all by yourself.
    Categories
    Swim Workouts
  2. Friday 5/25/18

    AM LCM Solo @ LRRC

    500 swim (100 FR/100 BK)
    5x100 @ 2:00 k/sw/dr/bld w/ SNKL

    4x400 @ 6:00 pull w/ paddles + SNKL D1-4 (5:32, 5:20, 5:10, 4:57)

    4x50 @ 1:00 FL kick H.A.S. w/ fins + SNKL
    4x100 @ 1:30 add-on FL FAST w/ fins
    4x50 @ 1:00 FL kick H.A.S. w/ fins + SNKL
    100 EZ

    Total: 3500
    Categories
    Swim Workouts
  3. 5/25/18 Workout

    by , May 25th, 2018 at 08:01 AM (Swimming Through Jello)
    Friday 5/25/2018 CrossFit Workout

    Warmup - jogging/plyos, stretching

    Strength -
    A) 1-Arm DB Front Squat (per arm) - 50/10, 55/10, 60/10
    B) BtN Push Press - 115/12, 135/12, 155/12

    Conditioning -
    AMRAP 15
    20 Rus. KB swings, 70#
    20 lateral box step-over
    60m 1-arm OH carry (ea arm) 50# DB
    10 kipping pullups
    4 rounds + 41 reps
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  4. Thursday 5/24/18

    PM SCY Solo @ LRRC + P90X

    400 swim
    300 pull w/ paddles + tube + SNKL
    200 kick w/ BD 25 FR/25 BR
    100 progressive scull w/ buoy + SNKL

    3x100 @ 1:50 FR kick w/ BD
    200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50
    3x100 @ 1:45 FR kick w/ BD
    200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50
    3x100 @ 1:40 FR kick w/ BD
    200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50
    3x100 @ 1:35 FR kick w/ BD
    200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50

    4x125 @ 2:00 kick in S-line w/ fins + SNKL
    odd: last 25 UW
    even: first 25 UW

    Total: 3500

    TBC instructor is out of town so we had a different teacher who did a P90X style class instead. A bit cardio heavy for me given I had just finished swimming, but whatever.
  5. 5/23-5/24 Workout

    by , May 24th, 2018 at 08:31 AM (Swimming Through Jello)
    Wednesday, 5/23/2018, Garage Power Work

    Came down with a cold a couple days ago so slept in a just did some lifting in the garage after work.

    Warmup - general stretching/plyos, barbell warmup

    Snatch Balance - 95/2, 135/3, 155/2, 179/2, 189/2,2, 195/2,2,2

    Hang Power Snatch - 95/2, 115/2, 135/2, 155/2, 165/2,2, 170/2,2,2

    A work set from each:
    https://www.instagram.com/p/BjIvmJAg3cn/


    Thursday, 5/24/2018, Pool Workout
    Crestview Middle School LCM

    200 fr/100 bk/200 k/200 p/100 IM dr
    8x50 snorkel - 2 fr k, 2 fr p, 2 br k, 2 fl k

    3x(6x100 1:40, o-cruise, e-at least 5 seconds faster)
    1-free
    2-k/fins
    3-p/pads

    300 warmdown - o 50s EZ, e 50s progressive breaststroke
    //If I'm becoming a breaststroker I might as well embrace it and do some breaststroke every day!

    3300m

    Updated May 24th, 2018 at 11:52 AM by JPEnge

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  6. Wednesday 5/23/18

    AM LCM Solo @ LRRC
    PM Dryland @ LRRC "Thunder plunders afternoon practice."

    AM Swim:

    2x
    300 BK swim
    4x150 @ 2:30 k/dr/sw w/ fins + SNKL

    5x100 @ 1:30
    50 EZ
    5x100 @ 1:25
    50 EZ
    5x100 @ 1:20 (missed #4 going 1:22, took :10 rest and went 1:17 on last one)

    100 EZ

    Total: 3500

    PM (not) Swim:

    Hustled out the door to get an afternoon swim in, only to have torrential rain and severe thunder/lightning close the pool the moment I got there. Killed the hour before CORE7 with lots of stretching and a few weights : hip abductor/adductor (for my groin), incline leg press (2x15 @ 90#), and shoulder rehab with bands.

    Finished with CORE7 class.

    Disappointed I couldn't get a second swim in today. Had a kick set planned, which I will just recycle for tomorrow or Friday.
  7. Tuesday 5/22/18

    AM LCM Solo @ LRRC

    1000 (150 swim/50 kick H.A.S.) w/ fins + SNKL

    2x200 @ 3:00 N.S.
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x100 @ 1:30 D1-4 kick w/ fins (1:21, 1:18, 1:13, 1:09)
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 2600

    Woke up with really sore shoulders on Sunday morning (a combined result of logging 25,000+ yards last week on top of the two difficult dryland classes). I felt just as sore plus some added leg discomfort on Monday after playing back to back soccer games Sunday evening. Needless to say, I took Monday off. Felt less sore today, but just tried to swim out the stiffness and will get back to work tomorrow!
    Categories
    Swim Workouts
  8. 5/22/18 Workout

    by , May 22nd, 2018 at 08:15 AM (Swimming Through Jello)
    5/22/2018 CrossFit Workout

    Warmup - plyos, gymnastic warmup

    Strength (deload week) - Pause Back Squat - 45/3, 135/3, 195/3x6

    Conditioning -
    5x{30 air squats, 20 cal row, 10 lateral over-rower burpees} @ 4:00
    2:01, 1:56, 1:55, 1:55, 1:48

    //Wasn't sandbagging, that was just everything I had left on the burpees.

    Updated May 22nd, 2018 at 08:58 AM by JPEnge

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  9. 5/19, 5/21 Workout

    by , May 21st, 2018 at 08:55 AM (Swimming Through Jello)
    Saturday, 5/19/2018 Garage Power Work

    Warmup - general warmup, stretching, barbell warmup

    Power Clean - 135/2, 165/2, 185/2, 205/2, 225/2x5

    Power Jerk - 135/2, 165/2, 185/2, 205/2, 225/2x3

    KB swing - 53#/30x4


    Monday, 5/21/2018 Pool Workout
    Crestview Middle School LCM

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

    2x200 - 1 bk/fr 3:45, 2 fr 3:15
    4x100 - e IM 2:00, o fr 1:45

    2x150 pull 1 fr/bk/fr 2:30, 2 fr 2:45
    4x100 k fins 1:40

    4x100 IM 2:00 progressive fast 25
    6x50 1:10 e bk EZ, o fr build

    2x100 fr 1:40
    8x50 1:10 o kick IMO fast, e EZ

    100 warmdown

    3700m
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  10. Saturday 5/19/18

    AM SCY Solo @ LRRC
    PM LCM Solo @ LRRC "The 400 Free that never was..."

    AM swim:

    Just wanted to paddle around while my wife worked out. Trying to loosen up since I couldn't warm down after the 200 FR last night.

    300 swim (100 FR/100 BK/100 FR)
    6x50 @ 1:00 FR kick w/ BD
    3x100 @ 1:20 D1-3 (1:12, 1:07, 1:03)
    100 EZ

    Total: 1000

    PM swim:

    This was my warm-up for the 400 FR.

    400 swim
    6x50 @ 1:00
    odd: kick/drill
    even: drill/sw
    8x25 @ :35 V.S.
    4x50 @ :50
    3 @ 400 PACE (:34, :35, :35)
    1 EZ

    Total: 1100

    I hopped out of the pool, got in the car, and rushed over to UA-Little Rock ready to race the 400 FR. Come to find out that the meet is running over an hour behind schedule, meaning I wasn't going to get to swim until close to 6:30 pm. Still hadn't made dinner for the family yet and couldn't keep them waiting, so I had to bail on my race.
    Categories
    Swim Workouts
  11. Friday 5/18/18

    AM LCM Solo @ LRRC
    PM LCM Solo @ LRRC + UALR "End of School Invitational Day #1"

    AM swim:

    12x100 w/ fins odd: FR, even: BK
    4 @ 1:45
    4 @ 1:40
    4 @ 1:35

    3x50 @ 1:05 FR kick w/ BD
    2x50 @ 1:00 FR kick w/ BD
    1x50 @ :55 FR kick w/ BD

    4x50 @ 1:00 swim w/ SP + SNKL

    1x50 @ 1:05 FR kick w/ BD
    3x50 @ 1:00 FR kick w/ BD
    2x50 @ :55 FR kick w/ BD

    4x50 @ 1:00 swim w/ SP + SNKL

    2x50 @ 1:05 FR kick w/ BD
    1x50 @ 1:00 FR kick w/ BD
    3x50 @ :55 FR kick w/ BD

    4x50 @ 1:00 swim w/ SP + SNKL

    Total: 2700

    PM swim:

    400 swim
    4x150 @ 2:30 k/dr/sw w/ fins
    8x25 V.S.
    4 @ :30 swim
    4 @ :40 FR kick w/ BD

    2x50 @ 1:00 FAST "200-ish" (:32, :32)
    200 EZ

    Hopped out of pool and rushed over to UA-Little Rock pool to swim:

    200 FR - 2:17.29 - No splits at the moment. Sort of disappointed. Thought I might be a little faster than this given my two great weeks of training and the 200 coming on the first day of the meet (as opposed to the last day two weeks ago). Then again maybe it wasn't that great because of the last two weeks of good training. Also in all fairness, even more so than backstroke, for whatever reason, the 200 FR, yards and meters, is definitely my worst event. Because of this maybe I shouldn't expect that much from it!

    Total: 1700
  12. 5|18|18 scm

    the three entry wounds from surgery are closed- 18 d post op

    1150 kick with arms back

    Updated May 19th, 2018 at 02:27 AM by __steve__

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  13. 5/18/18 Workout

    by , May 18th, 2018 at 08:33 AM (Swimming Through Jello)
    Friday, 5/18/2018 Pool Workout

    Half LCM/Half SCM (lightning so we had to go inside - and the SCM pool was probably 84 degrees or so), 100% breaking taper fun!

    200 fr/100 bk/200 k/200 p

    2x200 fr 3:20
    4x100 2-fr 1:45, 2-IM 2:00
    4x50 fr 1:00

    2x200 k/fins 3:15
    3x100 k/fins 1:40
    2x50 br 1:00

    2x200 p/pads 3:10
    4x100 2-fr 1:40, 2-IM 2:00
    4x50 IMO/ez by 25 1:10

    200 warmdown

    3700m (geez, that's like 4000 yards... I don't do that much normally!)

    Didn't really care about fast intervals/performance but I did get going a bit in the last block of stuff.

    Pro tip: Don't break your taper with your first long course swim in 8 year! Oh boy!

    Updated May 18th, 2018 at 09:51 AM by JPEnge

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  14. Thursday 5/17/18

    PM LCM Solo @ LRRC (water temp: 81 degrees...already time to turn the chiller on!)

    600 swim
    400 pull w/ paddles + SNKL

    2x
    4x150 @ 2:30 k/dr/sw
    RD1: odd: FR, even: FL
    RD2: odd FR, even BK
    8x25 V.S.
    RD1 @ :40 FR kick w/ BD
    RD2 @ :35 swim

    4x50 @ 1:00 fist drill w/ SNKL
    2x100 @ :20 rest @ 400 PACE (1:12, 1:11)
    100 EZ
    4x50 @ 1:00 FR swim w/ tennis balls + SNKL
    3x50 @ :15 rest @ 200 PACE (:34, :34, :34-)
    150 EZ
    4x50 @ 1:00 FR swim w/ upside down paddles + SNKL
    25 DIVE FAST
    75 EZ

    Total: 3900

    TBC post swim. Hardest TBC class I have yet done. It was mostly the change of format that made it rough. Did the following:

    5x
    :30 dumb bell bicep curl (10#)
    :30 dumb bell shoulder press (10#)
    :30 REST

    5x
    :30 push-ups
    :30 plank-to-press (basically go from low plank forearms on ground to a push-up position...murder on the triceps!)
    :30 REST

    5x
    :30 plated toe touches (25#)
    :30 plated full body crunch (25#)
    :30 REST

    5x
    :30 reverse lunges (rounds 3-5 w/ 10# dumb bell)
    :30 burpees
    :30 REST

    5x
    :30 mountain climbers
    :30 plank rotations
    :30 REST

    There was about 2:00 between each new set of exercises.
  15. Wednesday 5/16/18

    PM SCY Solo @ LRRC (Came prepared for LCM, but a freak thunderstorm washed clay from the tennis courts into the pool yesterday afternoon. I guess they got it all cleaned up, but they had to shock the pool so the chlorine level was too high to swim this afternoon.)

    300 swim
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ :50 D1-3 in pairs w/ SP + SNKL

    4x400 @ 5:10 SMOOTH pull w/ paddles + SNKL
    4x100 @ 1:20 D1-4 (1:10+, 1:09, 1:07, 1:04)
    4x100 @ 1:20 kick w/ fins + BD

    8x25 @ :10 rest progressive scull w/ buoy + SNKL

    Total: 3500

    CORE7 post swim - tough class today. Rather than the usual 7 core exercises done for 1:00 a piece for 3 rounds (w/ :30 between each exercise in RD1, :20 in RD2, and :10, "turbo round," in RD3), it was more like 20 exercises. Every 30 seconds the exercise changed. This more dynamic set up was murder on my abs.
    Categories
    Swim Workouts
  16. 5/16/18 Workout

    by , May 16th, 2018 at 08:21 AM (Swimming Through Jello)
    Wednesday, 5/16/2018 CrossFit Workout

    Warmup - run, shoulder warmup, core work

    Skill - EMOM 9
    1 - 5 slow strict ring dips
    2 - 5 strict pullups
    3 - 5 pike handstand pushups off box

    Conditioning -
    800m run
    3x{3 muscleups, 6 115# hang power clean, 9 box jump}
    400m run
    3x{3 muscleups, 6 115# hang power clean, 9 box jump}
    800m run

    15:49

    I think my CNS is pretty fried at this point. Not sleeping well and felt like I was just going through the motions today. Easy swim tomorrow unless morning comes around and I feel too groggy.
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  17. Tuesday 5/15/18

    AM LCM Solo @ LRRC

    2x300 @ 4:35
    2x300 @ 4:25
    2x300 @ 4:15

    12x100 @ 1:45 25 R arm/25 L arm FL/50 BK w/ 12.5 kick off every wall w/ fins

    2x
    6x50 @ :55 pull w/ paddles
    5x50 @ :50 RED
    RD1: :37, :36+, :36, :36, :35
    RD2: :35+, :35, :35, :34+, :34
    50 @ 1:20 EZ
    4x50 @ :45 pull w/ paddles
    3x50 @ :40 MAKE
    50 @ 2:00 EZ

    4x50 @ :10 rest FL kick H.A.S. w/ fins + SNKL

    Total: 5200
    Categories
    Swim Workouts
  18. 5/15/18 Workout

    by , May 15th, 2018 at 08:18 AM (Swimming Through Jello)
    Back to the gym! Wasn't quite ready for the alarm this morning but made it up and out. Normal pool is closed for a month for cleaning/painting/maintenance but I think I have a place to swim occasionally until it opens back up. May go later this week, may take this week out of the water. Haven't decided yet.

    Tuesday, 5/15/2018 CrossFit Workout

    Warmup - burpees, squat warmup, stretching, barbell warmup

    Strength -
    Pause Back Squat - 135/2, 185/2, 225/2,2,2, 245/2, 255/2, 265/2
    Pause Front Squat - 135/1, 185/1, 205/1,1,1, 225/1, 245/1
    //Took it pretty light on these, still probably going to be sore tomorrow.

    Conditioning -
    42 cal row
    21 thrusters 95#
    30 cal assault bike
    15 thrusters 95#
    18 cal ski erg
    9 thrusters 95#
    10:03
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  19. Monday 5/14/18

    AM LCM Solo @ LRRC
    PM SCY Solo @ LRRC

    AM Swim:

    1000 SKIPS

    4x200 @ 3:00 kick w/ fins D1-4 and start #1 with 5 FL kicks off each wall, then go to 6 kicks on #2, and so on...(2:45, 2:43, 2:40, 2:39)

    4x50 @ 1:00 swim w/ upside down paddles + SNKL

    Total: 2000

    PM Swim:

    400 swim (100 FR/100 BK)
    3x100 @ 1:40 k/sw/dr/bld w/ SNKL
    8x25 @ :40 UW FL kick w/ fins
    odd: SMOOTH w/ exaggerated undulation
    even: FAST
    100 progressive scull w/ buoy + SNKL

    2x
    4x75 @ 1:15 FR kick w/ BD
    4x50 @ :50 FR kick w/ BD
    4x25 @ :25 FR kick w/ BD
    1:00 REST
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    1:00 REST

    4x100 @ 1:40 25 kick H.A.S./25 R-side/25 L-side/25 swim
    odd: FR w/ SNKL
    even: FL

    Total: 3000
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    Swim Workouts
  20. Fri-Sun, May 11-13

    by , May 14th, 2018 at 09:27 AM (The FAF AFAP Digest)
    Friday: Swim/LCM @ Pitt

    Warm up:

    400 various (did 350)
    8 x 50 various drill @ 1:10
    8 x 50 w/fins, 25 shooter + 25 EZ back kick @ 1:00
    50 EZ

    Main sets:

    6 x 50, 25 fast + 25 EZ @ 1:10
    -- I did 4 of these fast, cruised 2

    12 x 75, 15 m fast + restricted breathing 45 m + 15 m fast @ 2:00
    -- I did 3 of these and bailed. 12 x 75 long course is just too much for me and I was having trouble breathing (asthma)
    -- so after 3, I did 6 x 25 fast + 25 EZ at a slow interval
    100 EZ

    4 rounds:
    1 x 50 fast @ 1:00
    1 x 50 EZ @ 2:20
    -- i did 3 fast ones and bailed. I was bushed.



    Saturday:

    Went on a lovely hike in Frick Park. Very serene. But I think I got a huge dose of pollen.



    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    600 various
    100 scull
    4 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 25 burst SDK + cruise @ 1:00
    100 EZ

    5 x (25 AFAP + 75 EZ) @ 3-3:30

    I wanted to do another real set, but was struggling and couldn't breathe well so just did a little aerobic set.

    12 x 50 various @ 1:00
    50 EZ


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I really enjoyed following along periodically with the live stream at nationals. And I heard there was an ice tub instead of a hot tub on deck, which seems like a great idea. Felt a bit nostalgic not being there. But my first comeback times in the 50s held up well against the onslaught. It looks like three will be #1 in my age group (fly, back, breast) and one (free) will be #2. In any event, I had a great mother's day at home. My oldest child got engaged to a wonderful woman. And my daughter drove all the way to Pittsburgh to surprise me. I'm taking today off (maybe a few drylands while she's on the treadmill) because she's visiting me.
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    Swim Workouts