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  1. 8/21/19 Workout

    by , August 21st, 2019 at 09:00 AM (Swimming Through Jello)
    Wednesday, 8/21/2019 CrossFit Workout

    Warmup - airbike, plyos, ring warmup, barbell warmup, stretching

    Conditioning -
    Ringer 1
    on 9:00
    30-20-10
    Assault Bike calories
    Toes to Rings
    (6:08)

    1 min rest

    Ringer 2
    15-10-5
    Burpees to rings
    OHS 95#
    (3:59)
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  2. Tuesday 8/20/19

    PM LCM Solo @ LRRC

    1000 SKIPS

    12x100 @ 1:35 SMOOTH FR kick w/ fins + BD

    2x300 @ 4:30 (go out strong and try to equal or beat opening split on last 100)
    #1 - 3:52 - 1:16/1:20/1:16-
    #2 - 3:49 - 1:16/1:18/1:15

    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 3000
    Categories
    Swim Workouts
  3. 8|20|19 LCM

    4 x 50 (25 nbfr / 25 o-bk, e-br) on 2:00
    3 x 50 (25 nbfr / 25 o-bk, e-br) on 2:30
    5 x 50 (32 nbfr / 18 ez fr) on 3:00

    200 slowmotion fr (1:15 pace) with snorkel
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  4. Monday 8/19/19

    PM LCM Solo @ LRRC

    2x
    400 @ :30 rest
    RD1: 100 FR/100 BK
    RD2: I.M. 50 dr/50 sw
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    5x200 @ 3:00 SMOOTH pull w/ paddles + SNKL

    100 EZ

    Total: 2700
    Categories
    Swim Workouts
  5. Weekend Workouts

    by , August 19th, 2019 at 08:38 AM (Swimming Through Jello)
    Saturday, 8/17/2019 Pool Workout

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

    1x200 3:00 b x50
    2x175 2:30 w/fins 100k/75sw
    3x150 2:15 p br3/5/7 x50
    4x125 2:05 75dr/50sw IMO
    5x100 o-fr 1:20, e-bk 1:30
    6x75 1:20 k/d/s
    7x50 1:00 D1-3,4-6, 7 ez
    8x25 :35 FAST o-k IMO, e-sw IMO

    200 warmdown

    4200y

    Sunday, 8/18/2019 Triathlon Training

    16 mi bike ~58 minutes


    Monday, 8/19/2019 Pool Workout


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

    3x{100 dr 1:40 (6-1-6, fist, catchup)
    100 1:30
    200 b 3:10
    100 fast 2:00}
    rd1-fr, rd2-p, rd3-k/fins

    6x50 fr/ch ez 1:00

    12x50 k w/board 1:15 - 25 UW/25 V.S.

    100 ez

    6x50 pull reverse paddles fast :50

    200 warmdown

    4000y
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  6. Friday 8/16/19

    PM LCM Solo @ LRRC "Short Axis of Evil"

    1000 SKIPS

    2x
    4x100 @ 2:30 from DIVE
    RD1:
    #1 - 15M FL NO BREATH/35 EZ/50 FL drill
    #2 - 30M FL NO BREATH/20 EZ/50 FL drill
    #3 - 50 FL NO BREATH as far as possible, after that sprint FL/50 FL drill
    #4 - EZ
    RD2:
    #1 - 2 pullouts/FAST BR to 20M mark/30 EZ/50 BR drill
    #2 - 4 pullouts/FAST BR to 30M mark/20 EZ/50 BR drill
    #3 - 50 BR FAST w/ 6x pullouts/50 BR drill
    #4 - EZ

    Total: 1800
    Categories
    Swim Workouts
  7. 8|16|19 LCM

    5 x 50 fr on 0:90
    4 x 50 on 2:00 br bk br fr
    4 x 50 fr on 2-3:00 20m fast | 30m ez
    2 x 50 stroke bk br
    4 x 50 fr very slow
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  8. Thursday 8/15/19

    PM LCM Solo @ LRRC "How out of shape are you?"

    20x50 @ :50 FR w/ fins + paddles + SNKL

    4x100 @ 1:20 (1:16, 1:17+, 1:17, 1:17)
    1:20 REST
    3x100 @ 1:20 (1:15+, 1:16+, 1:16)
    1:20 REST
    2x100 @ 1:20 (1:14, 1:14+)
    1:20 REST
    100 @ 1:20 (1:10)

    200 EZ FL kick w/ fins + BD

    Total: 2200
    Categories
    Swim Workouts
  9. 8|14|19 24m pool

    Warmed up with bands and did a few nerve flossing stretches to get the tingling out of hand (very useful technique). Looked at clock 12:30, confirmed with lifeguard rec swim will be open at 1:00. “No. Pool is closed for the year and available only for PT swimming.” Oops, now I have just 28 minutes to swim.

    10 x 24’s with 10-20sec r, o-fr | e-bk
    10 x 24’s with 10-20sec r, o-fr | e-bk, snorkel
    20 x 24’s with 10-20sec r, o-fr | e-bk, fins snorkel
    Categories
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  10. 8/15/19 Workout

    by , August 15th, 2019 at 01:57 PM (Swimming Through Jello)
    Thursday, 8/15/2019 Pool Workout

    2x(100 fr/100 IM dr/100 bk/100 k)

    3x{2x100 bk 1:40 1-dr, 2-sw
    200 IM k 3:20
    200 IM 3:00}

    5x{75 free o-ez/fast/ez, e-fast/ez/fast 1:20
    50 DPS 1:00}

    5x100 k/fins 1:30 d2-5

    100 ez
    2x25 start+ 25 ez
    100 warmdown

    4050y
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  11. Wednesday 8/14/19

    PM LCM Solo @ LRRC "I.M."

    2x
    400 swim every 4th 25 scull w/ SNKL
    2x150 k/dr/sw w/ fins
    RD1 @ 2:30 BK
    RD2 @ 2:20 FL
    6x50 kick w/ BD
    RD1 @ :55 FR
    RD2 @ 1:05 BR

    100 SMOOTH

    Total: 2100
    Categories
    Swim Workouts
  12. Tuesday 8/13/19

    PM LCM Solo @ LRRC "A thunderstorm ate my practice"

    1000 SKIPS

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 1400
    Categories
    Swim Workouts
  13. 8/13-8/14/19

    by , August 14th, 2019 at 08:01 AM (Swimming Through Jello)
    Tuesday, 8/14/2019 Garage Lifting

    Warmup - plyos, stretching

    Clean + Power Jerk - 95/1+1, 135/1+1, 165/1+1, 185/1+1, EMOM 205/1+1x5, 207.5/1+1, 210/1+1, 212.5/1+1, 215/1+1, 220/1+1, then 220/1+1x2 no clock

    SnDL (3 sec pause knee) + SnRDL - 205/1+5x4

    50 pushups
    50 situps


    Wednesday, 8/14/2019 CrossFit Workout

    Warmup - rowing drills, PVC warmup, core warmup

    Strength - Suitcase DL - 110/12x2, 120/12, 130/12 ea side

    Conditioning
    AMRAP 4
    15 cal row/15 burpees/15 C2B pullups
    rest 4
    AMRAP 4
    12 cal row/12 burpees/12 T2B
    rest 4
    AMRAP 4
    9 cal row/9 burpees/9 pullups

    1 round + 21 reps; 2 rounds; 2 rounds + 15 reps
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  14. Monday 8/12/19

    PM LCM Solo @ LRRC

    300 swim every 4th 25 scull w/ SNKL

    2x
    3x100 @ 2:00 "Rouse 100s" w/ fins
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    3x100 @ :10 rest D1-3 (1:19, 1:17, 1:14)

    200 EZ

    Total: 2200
    Categories
    Swim Workouts
  15. 8/12/19 Workout

    by , August 12th, 2019 at 08:36 AM (Swimming Through Jello)
    Monday, 8/12/2019 Pool Workout

    200 fr/100 k/200 IM dr/100 k/200 st

    2x{200 p 2:40
    3x150 dr/b/fast 2:15
    100 free fast}
    rd1 - 150s IMO, rd2 - 150s fr

    6x50 ch/sw ez 1:00

    8x50 fr 1:00 o-12.5 DPS/37.5 hard, e-reverse

    5x100 k/fins 1:30 light descend

    200 warmdown

    2x25 start + 25 ez

    3800y

    Felt really horrible in the water most of the morning, got a bit more going near the end. I'd say a lost practice, but really not because any training day is something better than nothing.

    Updated August 12th, 2019 at 08:59 AM by JPEnge

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  16. 8|11|19 SCM


    8|11 1PM and hot water/air

    20 x 25 on 15-30r frbkfrbr order

    about 15 various intensity, off-wall bursts between coasting with fins

    8|9|19 24m outside pool

    5x (1 length ea, resting 0:20, Fr,Bk,Br,Bk)
    5 ea 93% 24m nb Fr’s, then ez’s, wt fins
    240m swim wt fins|snork bursting off the wall 5 times within
    Registered ® for local meet weekend after next
    50 fr
    100 br
    50 bk
    100 fr
    50 br
    1 relay applied

    As long as I better all swims earlier this year, made it rather easy to do, I will be content.

    Updated August 12th, 2019 at 11:38 AM by __steve__

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  17. 8/10/19 Workout

    by , August 10th, 2019 at 02:58 PM (Swimming Through Jello)
    Saturday, 8/10/2019 Pool Workout

    3x100 fr 1:45
    4x50 k IMO 1:10
    3x100 bk 1:40
    4x50 dr IMO 1:00
    3x100 fr 1:35

    3x{300 aerobic 4:30
    6x25 D by pairs :30
    2x50 1-ez, 2-fast 1:00}
    300s - rd1/3-p/pads & snorkel, rd2-k/fins
    25s/50s IMO

    150 ez

    3x{4x25 :30 w/fins (1/3 UW, 1/3 ez, 1/3 UW fast)
    50 ez}

    150 warmdown

    3700y
    Categories
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  18. Friday 8/9/19

    PM LCM Solo @ LRRC

    4x w/ SNKL
    75 swim
    50 kick H.A.S.
    25 scull

    6x50 BR
    1 @ 1:20 kick w/ BD
    1 @ 1:10 drill
    1 @ 1;00 swim w/ 2x pullouts

    100 EZ

    Total: 1000
    Categories
    Swim Workouts
  19. 8/9/19 Workout

    by , August 9th, 2019 at 08:37 AM (Swimming Through Jello)
    Didn't get to swim Thursday, found out Wednesday afternoon I was coaching.

    Friday, 8/9/2019 Triathlon Training

    9 mi bike, 1-1/14 mi run

    First half of bike was a little slower because I was staying with my wife. Went faster on the way back.
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  20. 8|7|19 LCM

    Carried an object (5’x 8’ 5/16” sheet plexiglass) ~100 yards overhead last night then right shldr ached, arm/hand tingled. Must be a nerve getting compressed when there’s inflammation. Today swimming, had a familiar weakness during the loaded point in stroke. Need to force self to throttle back certain activities.

    Arrived at pool “we’re on lightning hold so we’re closing”. There was no lightning within 10 mi. Drove to second pool and behold - thunder. Even though an indoor pool, on weather hold so I had ample opportunity for warmup. The 80°F water was a shock to my warm-water acclimated system, but it felt so good to just cool off finally.

    WARMUP
    500 fr snorkel

    SET
    6 x 15m fr fast on 0:20 rest
    • 2nds and 3rds from dig mid-pool

    12 x 25m fr fast fins on 0:30 rest
    • every other from mid-pool

    2 x 50 as ~20m fr | 30m bk with fins

    DRILL
    300 fr easy with snorkel and fins

    KICK
    50 flutter fast | 50 frog

    Updated August 9th, 2019 at 11:37 AM by __steve__

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