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  1. 7/22-7/23/19 Workouts

    by , July 23rd, 2019 at 09:10 AM (Swimming Through Jello)
    Got a deluge Monday morning so didn't go to the pool - apparently that was a good idea because the whole thing flooded.

    Monday, 7/22/2019 Garage Weights

    Warmup - plyos, stretching

    Snatch + Hang Snatch + Overhead Squat - 95/1+1+1, 115/1+1+1, 135/1+1+1, 155/1+1+1, 175/1+1+1, 185/1+1+1x3

    Pause Front Squat - 135/2, 185/2, 205/2x5


    Tuesday, 7/23/2019 Pool Workout

    400 50fr/50bk
    300 50 bk/50 br
    200 50 br/50 fr
    100 fly

    4x{200 :10 rest
    2x100 k :10 rest}
    200 o-fr, e-pull
    100s IMO

    12x50 1:00 k/dr/sw IMO (all but br w/fins)

    200 warmdown

    3400m
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  2. Monday 7/22/19

    PM LCM Solo @ LRRC

    5x100 @ :20 rest FR kick H.A.S. w/ SNKL

    16x50 @ 1:15 V.S. kick w/ BD
    FAST = FR
    SMOOTH = BR
    :40-, :40+, :42, :42- on the 4 fast 50s

    8x50 @ 1:10 FL kick w/ SNKL
    #1 - 12.5 UW/37.5 H.A.S.
    #2 - 25 UW/25 H.A.S.
    #3 - 37.5 UW/12.5 H.A.S.
    #4 - 50 H.A.S.

    100 EZ

    Total: 1800
    Categories
    Swim Workouts
  3. 7|21|19 SCM

    162 lbs
    6:00 PM, outside pool, water was 92F, air was just below that

    10 x 50 from block on 2:00, fr-o / br-e
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  4. 7/21/19 Workout

    by , July 21st, 2019 at 05:34 PM (Swimming Through Jello)
    Sunday, 7/21/19 Bike Ride

    12.1 mi bike ride, 48 minutes.

    Prepping for mini-triathlon (300 y sw/11.8 mi bike/3 mi run) at the end of August.
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  5. 7/20/19 Workout

    by , July 21st, 2019 at 02:24 PM (Swimming Through Jello)
    Saturday, 7/20/2019 Pool Workout
    Lindbergh HS (SCY)Swam with the club team in the morning to beat the heat. Good one today!

    300 50 sw/25 k
    2x200 1-sc/p x25, 2-k/dr IM
    3x100 IM 1:30 d1-3

    3x{75 k 1:30 rotate 25 UDK/50 build
    50 k 1:00 b/fast
    100 ez 2:00}
    25 UDK from blocks fast (11.2, meh)

    4x100 1:30 fins/pads cruise
    4x100 1:20
    4x100 2:00 race
    3x100 1:30 fins/pads cruise
    3x100 1:15
    3x100 2:00 race
    2x100 1:30 fins/pads cruise
    2x100 1:10
    2x100 2:00 race

    50 ez
    50 fast from push (24.8 - not bad at end of workout and not sprinting much this summer!)

    200 warmdown

    4800y

    Updated July 21st, 2019 at 09:21 PM by JPEnge

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  6. Saturday 7/20/19

    AM LCM Solo @ LRRC

    5x200 @ :30 rest FR kick H.A.S. w/ SNKL

    6x100 "Rouse 100s" w/ fins
    2 @ 2:30
    2 @ 2:15
    2 @ 2:00

    100 EZ

    Total: 1700
    Categories
    Swim Workouts
  7. 7/19/19 Workout

    by , July 19th, 2019 at 08:29 AM (Swimming Through Jello)
    Tweaked a hamstring playing softball yesterday and left shoulder has been a little bum, so went a bit lighter today.

    Friday, 7/19/2019 CrossFit Workout

    Warmup - gymnastic warmup, cardio stuff

    Strength - A1) Suitcase Deadlift - 110/12x3 ea side
    A2) Parallette tuck hold - 30s x 3

    Conditioning - 10 rounds
    5 DB PP 40# ea hand
    10 ring rows
    20 double unders
    14:04
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  8. Thursday 7/18/19

    PM LCM Solo @ LRRC

    500 FR kick H.A.S. w/ SNKL

    3x
    4x50 kick w/ SNKL

    RD1/RD3: BR H.A.S.
    RD2: FR on side (switch sides at 25)

    Total: 1100
    Categories
    Swim Workouts
  9. 7|18|19 LCM and stuff earlier

    7|16|19 almost a SCM swim

    Went to the base pool. Water had little visibility, floating / suspended stuff, an organic layer of film floating, and an unusual sensation on skin. Recalled similar conditions last year before I got sick. Didnt feel right so I got out after only 100m. In locker room the large trash had three water logged diapers closed up.
    Drylands:
    3 x 1:00 work / 2:00 easy on assault bike (>500watts on work)
    1 set ea: leg press 270, leg extensions, calf raises

    7|18|19 LCM
    100 ez
    3x100 on 2:20 as 50Fr / 50 bk or br
    5 x 50 fr with fins on 1:00 mod effort low mid 30s
    5 x 50 fr with fins on 1:00 sprint breakout + 3 strokes, cruise on surface rest of the way
    10 x 15 m fr sprint / 15 m ez bk or br on 1:00
    400 slowmotion fr snorkel and fins
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  10. 7/18/19 Workout

    by , July 18th, 2019 at 09:36 AM (Swimming Through Jello)
    Afternoons are getting pretty oppressively hot/humid the rest of the week, so did some yoga in the basement on Wednesday. Then storm rolled in so it actually got the pool to a decent temperature for this morning.

    Thursday, 7/18/2019 Pool Workout
    Kennedy Rec Center (LCM)

    6x200 :15 rest 1-5 add-on backstroke, 6 IM

    3x8x50 IMO
    1st set - k 1:00
    2nd set - drill 1:10
    3rd set - sw 1:10 push short-axis strokes

    4x4x50 1:00 V.S.
    1st set - fly
    2nd set - fly k/fins
    3rd set - free
    4th set - free k/fins

    200 warmdown

    3400m

    1 more week outside/long course, apparently. Probably good since the real summer heat is starting to show up. Have a softball game tonight if we get enough people to field a full team.
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  11. Wednesday 7/17/9

    PM LCM Solo @ LRRC

    6x100 @ :20 rest FR kick H.A.S. w/ SNKL

    3x
    4x50 @ 1:10 FL kick H.A.S. + first 15M UW in S-line w/ SNKL

    6x50 @ 1:30 FR kick H.A.S. + body roll w/ SNKL

    Total: 1500
    Categories
    Swim Workouts
  12. Tuesday 7/16/19

    PM LCM Solo @ LRRC

    5x100 @ :20 rest FR kick H.A.S. w/ SNKL

    12x50 kick H.A.S. w/ SNKL
    odd @ 1:10 FL
    even @ 1:20 BR

    Total: 1100
    Categories
    Swim Workouts
  13. 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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  14. 7|15|19

    161 lbs
    91F 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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  15. 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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  16. 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
  17. 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
  18. 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
  19. 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 89F 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 50s 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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  20. 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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