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  1. 10/3/19 Workout

    by , October 3rd, 2019 at 09:45 AM (Swimming Through Jello)
    Thursday, 10/3/2019 Pool Workout

    A little shorter today, coach was late and I had some digestive issues.

    400 fr SKiPS
    400 IMO SKiPS

    10x50 k 1:10 25 UDK w/board, 25 alt fr/br

    4x50 k/dr 1:00
    4x100 fr 1:30
    4x50 k/dr 1:00
    3x100 bk 1:30
    4x50 k/dr 1:00
    2x100 br 1:40
    4x50 k/dr 1:00
    1x100 fl

    200 warmdown

    3300y
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  2. 10/1-10/2-19 Workout

    by , October 2nd, 2019 at 10:02 AM (Swimming Through Jello)
    Tuesday, 10/1/2019 Garage CrossFit Workout

    Warmup - plyos, barbell warmup

    Strength - A) Shoulder Press - 45/5, 75/4, 100/4,4,4,4,6
    B) Front Squat - 135/6, 155/6, 175/6, 185/6

    Conditioning - AMRAP 13
    15 situps
    12 box jumps 26"
    9/arm 1-arm KB jerk 53#
    6 rounds + 31 reps


    Wednesday, 10/2/2019 CrossFit Workout

    Warmup - plyos, stretching, barbell warmup

    Strength - Deadlift - 135/5, 225/4, 275/4, 310/4,4,4,4,8

    Conditioning -
    10 -> 1 front rack lunge 75#
    200m run after even rep rounds
    10 burpees after odd rep rounds
    10:18
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  3. 6|28|19 lake jocassee

    3.4k
    Used board fins and snorkel. Sun behind treeline and overcast, water about 84°F. I couldn’t find my clear goggles, used mirrored (outdoor backstroke) ones, which also needed cleaning. Stopped halfway to clean goggles and realized my snorkel disappeared. Unfortunately it had a hero6 camera with case and a custom made mount. Tried diving down but it was too dark, and at about 5 m it was difficult to even see which direction was up. Figured it wasn’t safe and just left it in the abyss. Still might return with better gear and kayak to find it. But map claims it can be to 40 ft possibly more in area, and I haven’t free dived more than maybe 30’, furthermore in clear reef water, not a lake.

    The blue in the map is 0-40.





    6|29|19
    weights upper body
    lactate production on airbike
    4 x 0:45 work /2:15 easy + 10. ore pikes
    20 min stretching

    Updated October 1st, 2019 at 01:01 PM by __steve__

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  4. 9/30/19 Workout

    by , September 30th, 2019 at 09:35 AM (Swimming Through Jello)
    Monday, 9/30/2019 Pool Workout

    5x200 back -> free add on

    8x75 p 1:15
    o - fr/3rd 25 br7
    e - bk

    3x{4x50 k 1:05 25 cruise/25 fast
    3x100 1:40 50 dr/50 fast
    8x25 :30 long UDK}
    rd1+3 - fr, rd2 - 50s br, 100s IMO, 25s bk

    200 warmdown

    3900y
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  5. 9/28/19 Workout

    by , September 28th, 2019 at 01:07 PM (Swimming Through Jello)
    Saturday, 9/28/2019 Pool Workout

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

    4x{2x150 2:15 d1-2 to ~90%
    8x25 :30 d1-4 IMO
    2x50 k 1:00}
    150s - rd1-fr, rd2-p, rd3-sw/pads, rd4-sw/pads+fins

    4x{75 fl/bk/br 1:15
    75 free build to fast 1:10
    50 ez 1:05}

    200 warmdown

    4400y
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  6. 9|27|19 24m pool

    by , September 27th, 2019 at 09:47 PM (Blog)
    9|26|19 LCM
    indoor pool with broken water heater chilly°F
    200 warmup but actually got colder
    50 kick for time, legs froze up with stagnant acidosis half way with enough momentum to stop 2 meters from wall in 57 seconds.
    got out after several head-up fr 50 drills


    9|27|19 24m outside pool
    warmup 480m 7:30
    8 min swimming in slide stream
    2 x 192m IM Kick
    10 x swim fr to flags and flip, swim to other flags and flip drill
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  7. 9/26/19 Workout

    by , September 26th, 2019 at 10:14 AM (Swimming Through Jello)
    Thursday, 9/26/2019 Pool Workout

    3x{100 fr/100 IM/100 p/100 k} :20 rest

    4x100 p/rev paddles 1:40
    4x75 fr/bk/fr 1:15
    4x50 IMO 1:00
    4x25 15m UDK :30

    6x{100 IM 1:40
    50 fr "fast" :50}

    8x{50 fr dr 1:00 o-1-arm, e-choice
    50 k IMO fast 1:00}

    200 warmdown

    4100y

    Didn't want to get up this morning, sluggish and slow most of practice... still glad I went.

    Updated September 26th, 2019 at 11:19 AM by JPEnge

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  8. 9|25|19 24m pool

    by , September 26th, 2019 at 12:48 AM (Blog)
    Recovery swim kept HR mild aerobic. Recovering from weights yesterday, and insufficient sleep

    2 x 480m fr on 8:30, use 2-beat
    240m fr, 2-beat
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  9. 9/24-9/25/19 Workouts

    by , September 25th, 2019 at 09:49 AM (Swimming Through Jello)
    Tuesday, 9/24/2019 CrossFit Workout

    Warmup - running, plyos, jumprope, stretching

    Strength - Deadlift - 135/5, 185/5, 225/5, 275/5, 295/5,5,5,5,12

    Conditioning - AMRAP 15
    400m run
    50 double unders
    5 bar muscleups
    3 rounds + 3 muscleups


    Wednesday, 9/25/2019 CrossFit Workout

    Warmup - stretching, barbell warmup

    Strength - Clean + Front Squat + Jerk - 95/1+1+1, 115/1+1+1, 135/1+1+1, 155/1+1+1, 175/1+1+1, 185/1+1+1, 195/1+1+1, 205/1+1+1, 215/1+1+1, 225/1+1+1
    //These felt pretty good actually. Jerk was solid!

    Conditioning - AMRAP 15
    5 HSPU
    10 strict TTB
    20 walking lunge steps
    7 rounds + 1 HSPU
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  10. 9|24|19 24m pool

    by , September 24th, 2019 at 09:05 PM (Blog)
    96m fr ez

    192m fr 2-beat

    10 x 48m fr on 1:00 with snorkel as 24m fast | 24m recovery fr, fasts o-burst breakout, e-sprint into turn

    5 min with fins snorkel swimming into waterslide stream

    10 x 48m on 1:00 with snorkel and fins, 24m headup fly kick fr | 24m atlantis kick

    Fist fr drill with fins and snorkel. Totally forgot distance

    Updated September 25th, 2019 at 09:44 AM by __steve__

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  11. Monday 9/23/19

    PM LCM Solo @ LRRC

    400 swim every 4th 25 head-up scull
    4x150 @ 2:20 k/dr/sw w/ fins + SNKL + BD (kick)

    8x200 D1-2 pull w/ paddles + SNKL
    2 @ 2:50 (2:42, 2:40)
    2 @ 2:45 (2:40, 2:38)
    2 @ 2:40 (2:34, 2:32)
    2 @ 2:35 (2:33, 2:28+)

    100 EZ

    Total: 2700

    Updated September 24th, 2019 at 04:06 PM by Calvin S

    Categories
    Swim Workouts
  12. 9/23/19 Workout

    by , September 23rd, 2019 at 09:35 AM (Swimming Through Jello)
    Monday, 9/23/2019 Pool Workout

    600 sw/every 3rd 25 k
    4x100 pull 1:30

    8x50 k VS 1:05

    3x4x100 1:40
    1 - 75 drill/25 hard
    2 - 50 DPS/50 hard
    3 - 25 k SLOB/75 hard
    4 - all hard

    8x50 dr/sw 1:00

    4x{4x25 d1-4 :30
    50 fast 1:10}
    1-fl, 2-k/fins, 3-br, 4-k/fins

    200 warmdown

    some start drills

    3800y

    Was really slow today for some reason. Couldn't catch water, couldn't catch my breath. Weird.
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  13. Saturday 9/21/19

    AM LCM Solo @ LRRC

    2x
    400 swim (100 FR/100 BK)
    4x150 @ 2:10 k/dr/sw w/ fins + BD (kick)

    4x100 @ 1:20 (1:15-, 1:15+, 1:15+, 1:15-)
    1:20 REST
    3x100 @ 1:20 (1:14+, 1:15-, 1:14)
    1:20 REST
    2x100 @ 1:20 (1:13+, 1:14-)
    1:20 REST
    100 @ 1:20 (1:09++)

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  14. 9/21/19 Workout

    by , September 21st, 2019 at 12:07 PM (Swimming Through Jello)
    Saturday, 9/21/2019 Pool Workout

    300 swim
    8x50 4 k/dr 1:00 4 dr/sw :55
    12x25 o/c/ez :30

    3x{300 pull 1st/last 12.5 fast/100 4:30/4:20/4:10
    4x50 5-7 UDK/wall rd1-fr :50, rd2-st :55, rd3-ch/fins :50}

    6x50 dr/sw ez 1:00

    :10 RI - 25k-25sc-50k-25sc-75k-25sc-100k-25sc-75k-25sc-50k-25sc-25k

    150 ez waiting for others to finish

    12x25 :35 o-:10 fast kick on wall to sprint e-ez

    2x25 starts + 25 ez

    200 warmdown

    (then the National group was getting ready to do some practice races so I jumped in)

    300 IM off blocks
    6x25 ez
    125 free off blocks
    175 ez

    4850y

    Updated September 23rd, 2019 at 12:08 PM by JPEnge

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  15. 9/19/19 Workout

    by , September 19th, 2019 at 12:38 PM (Swimming Through Jello)
    Thursday, 9/19/2019 CrossFit Workout

    Warmup - Tabata jump rope and squats, PVC/barbell warmup

    Strength - Back Squat - 45/5, 135/5, 185/5, 200/5,5,5,5,20
    //Not all the way back from my medical misadventures but starting to feel more comfortable again.

    Conditioning - AMRAP 10
    5 OHS 115#
    7 toes to bar
    9 box jump 24"
    8 rounds + 12 reps
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  16. Tuesday 9/17/19

    PM LCM Solo @ LRRC

    6x300
    2 @ 4:35
    2 @ 4:25
    2 @ 4:15

    2x200 @ 3:00 kick w/ fins
    #1 - FR on back + 12.5 UW off all walls
    #2 - FL w/ BD

    100 EZ

    Total: 2300
    Categories
    Swim Workouts
  17. 9/17+9/18/19 Workout

    by , September 18th, 2019 at 09:57 AM (Swimming Through Jello)
    Tuesday, 9/17/2019 CrossFit Workout

    Warmup - airbike, plyos, barbell warmup

    Strength - A) Snatch + OHS - 95/2+2, 115/2+2, 135/2+2, 155/2+2, 175/2+2, 185/2+2, 195/f, 1+f

    B) Pushups - :30 on/:30 off 5 rounds - 15 per round

    Conditioning - 5 rounds
    250m row
    15 push press 95#
    9:19
    //Well, my ability to keep my heart rate down is... questionable at best still.


    Wednesday, 9/18/2019 Pool Workout

    Planned on doing Masters practice but nobody showed up but me so jumped in with the National group late... hence the short warmup.

    4x50 fr :45
    3x50 br kpk :50
    2x50 bk :45
    1x50 fl

    Power Stations:
    1 - Afterburner drill kick w/fins 20x25 :30
    2 - UW br kick on wall 20 down to 1 @ :30
    3 - Buckets - easy resist 25, fast assist 25 IMO
    4 - Afterburner drill swim w/fins 20x25 :30
    5 - Vertical kick (:30 wrists/:20 elbows/:10 streamline) alt dolphin/br/flutter/eggbeater/choice x2
    6 - Buckets - fast resist 25, easy assist 25 IMO
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  18. 9|17|19 24m pool

    by , September 17th, 2019 at 03:02 PM (Blog)
    10 x 48m as 24fr light sprint / 24bk ez
    480m fr with snorkel- use 2-beat k
    3 x 96m- flutterk/dolphink/head-up fr/one arm fr (ea24)
    288m drill with fins
    192m kick

    9|16
    plyometrics
    0.5mi barefoot treadmill jog

    9|15
    rogue airbike 3x 1:00 work + 20 pushups + ez on bike on 3:00
    •last effort max cal and close to first effort as possible
    •18, 17, 17 cal
    •about 1:15 of ez bike for ea

    yoga

    Updated September 18th, 2019 at 10:59 AM by __steve__

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  19. 9/14+9/16/19 Workout

    by , September 16th, 2019 at 09:49 AM (Swimming Through Jello)
    Saturday, 9/14/2019 Garage Lifting

    Warmup - lawn mowing, plyos, barbell warmup

    Snatch - 95/2, 115/2, 135/1, 155/1, 175/1, EMOM - 185/1x10

    Pause Front Squat - 135/2, 185/1, 205/1, EMOM - 215/1x10

    Power Jerk - 135/2, 165/1, EMOM 185/1x10


    Monday, 9/16/2019 Pool Workout

    100 k/200 dr/sw/300 p/400 sw

    2x(5x4x50)
    1 - kicking drill
    2 - 3 dr/1 DPS
    3 - 2 dr/2 build
    4 - 1 dr/3 500/400 IM pace
    5 - d1-4
    Rd1-Fr :50; Rd2-Bk :55

    6x50 dr/sw ez 1:00

    4x(4x25 :30 3,2,1,0 breaths)
    o-fr; e-fl

    200 warmdown

    3900y
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  20. Saturday 9/14/19

    PM LCM w/ Trip, Srdan Markovic, and Michael Huckabee @ LRRC

    300 swim
    300 pull w/ paddles + SNKL
    200 swim
    200 kick 50 FR/50 BR w/ BD
    100 swim
    100 I.M. drill

    30x50 @ :50 @ 1500 PACE

    300 EZ FR kick w/ fins + BD

    Total: 3000

    SHOUT OUT: Trip, who was doing work on those 50s, despite being so sick he couldn’t talk. Which was nice. It means he couldn’t do any sh*t talking. Feel better, Trip! Also Michael, who did an eight mile run this morning and was still throwing down some impressive times this afternoon!

    Updated September 15th, 2019 at 01:53 AM by Calvin S

    Categories
    Swim Workouts