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  1. Tuesday 6/18/19

    AM LCM w/ BASH @ Main Pool
    AM Weights @ YMCA

    Swim:

    4x200 @ :10 rest
    1/3 - FR
    2 - BK
    4 - I.M. drill

    5x w/ SNKL
    100 @ :10 rest FR
    50 @ :10 rest FL drill (25 R arm/25 L arm)
    50 @ :10 rest BR drill (BR w/ FL kick)

    4x
    100 @ :10 rest BK
    50 @ :10 rest 25 kick on back in S-line/25 double arm BK

    100 BK SMOOTH

    2x150 @ :20 rest SMOOTH FR kick w/ BD

    3x
    2x50 @ 1:05 FAST FR kick w/ BD
    100 @ 1:50 SMOOTH FR

    5x100 @ 1:30 WHITE (1:21, 1:20+, 1:21+, 1:20+, 1:21)
    1:30 REST
    4x100 @ 1:25 PINK (1:16, 1:17, 1:17+, 1:16+)
    2:10 REST
    3x100 @ 1:20 RED (1:14-, 1:14+, 1:12-)

    200 EZ

    Total: 4800

    Weights:

    3x8 BB RDL (45/65#)
    3x8 BB back squat (45/65#)
    3x8 S-leg glute (30/70#)
    3x8 S-leg curl (10/30#)
    3x8 S-leg extension (10/30#)
    3x10 hip adductor (30#)
    3x10 hip abductor (30#)
  2. 6/18/19 Workout

    by , June 18th, 2019 at 08:01 AM (Swimming Through Jello)
    Tuesday, 6/18/2019 CrossFit Workout

    First really uncomfortably humid morning of the spring/summer. Felt like working out in soup!

    Warmup - bike, row, stretching

    Strength - A1) Bench Press - 45/10, 95/10, 135/10, 145/10, 155/10
    A2) DB bent row - 50/15x3 ea arm

    Conditioning - AMRAP 15
    500m row
    30 wall ball
    15 power clean 135#
    2 rounds + row + 6 wall ball
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    Uncategorized
  3. Monday 06172019

    by , June 17th, 2019 at 08:48 PM (aztimm's training blog)
    Monday AM solo swim @ gym pool (SCY)

    1300 w/u various

    100 kick w/fins + board
    4 x 125 done drill/free/stroke/free/drill
    100 kick w/fins + board
    600 swim w/fins
    100 kick w/fins + board

    100 easy

    4 x 200 @ 3:00

    250 swim with parachute

    250 w/d

    TTL: 4100, 68 minutes
    150 back
    250 breast
    3400 free
    300 kick

    we had horrible storms overnight and I got woken up for about 30 minutes. seemed to be a little of everything, rain, wind, thunder, lightning, and hail.
    I drove to Sendero this morning, but it was closed. not sure why, the storm was all over by then. I seriously thought of just going home, but knew I'd regret it. so drove to the gym.

    this was my 4th day in a row of long swimming (about 4000+) each day. when I first got in the water my triceps just felt so sore. I figured I'd do a warm-up, some kicking, some drills, then the swim with fins. I did a 200, came in on 2:50 so figured if I could keep doing that I might as well do a few. didn't really push any of those, but kept up a 2:50 pace (on the 3:00 interval).

    by the time I put on the chute, well I was quite fried. but I was curious how I'd feel. tomorrow is a gym day for me, but I usually do about 1000 swim at the end. my legs should be fine for treadmill at least.
    Categories
    Swim Workouts
  4. Monday 6/17/19

    AM LCM w/ Blue Ash Dolphins (BASH) @ Blue Ash YMCA Main Pool "Hey Bill, you like 150s?"
    PM SCY w/ BASH @ Blue Ash YMCA Ferris Pool "Power, Resistance, Speed"

    AM Swim:

    4x
    100 swim
    50 S-line kick on back

    12x150
    4 @ 2:35 50 BK/25 L-side kick/25 R-side kick/50 FR
    4 @ 2:25 50 BK/25 S-line kick on back/75 FR
    4 @ 2:15 FR

    12x150
    4 @ 3:00 FR kick H.A.S. w/ fins + SNKL
    4 @ 2:20 FR w/ SP + fins + SNKL
    4 @ 2:15 25 catch-up drill/25 FR w/ SP + SNKL

    3x150 @ :10 rest drill I.M. (no FR)

    **Bill said his swimmers' BK starts were awful this past weekend so we spent 10 minutes working on BK starts, primarily focusing on arching the back.

    3x150 @ 2:30 EZ

    Total: 5100

    PM Swim:

    400 swim every 4th 25 scull w/ SNKL
    5x100 @ 1:45 FR kick w/ BD
    5x100 @ :10 rest pull w/ paddles + SNKL

    4x
    3x25 @ :30 rest FAST w/ chute (half closed, RD1/RD2) or bucket (RD3/RD4)
    3x25 @ :20 rest FAST
    75 EZ
    Odd RDs - FR
    Even RDs - FL

    200 EZ

    Total: 2500
    Categories
    Swim Workouts
  5. 6/17/19 Workout

    by , June 17th, 2019 at 09:11 AM (Swimming Through Jello)
    Monday, 6/17/2019 Pool Workout

    600 100 fr/50 bk
    400 50 fr/50 br
    200 50 fl/50 fr (1st fl dr)

    8x100 1:40 fr 2 mod/1 b
    4x50 dr/sw ez 1:10
    8x100 1:50 2 fr mod/1 IM
    6x50 dr/sw ez 1:00
    300 fl/fr/bk/fr/br/fr build fr

    100 warmdown

    3700m

    Weekend basement work much have taken more out of me than I thought, I was pretty slow today! But good way to start the week getting some good work done - 3700 in an hour and a quarter is pretty good.
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  6. 6/16/19 Workout

    by , June 16th, 2019 at 09:25 PM (Swimming Through Jello)
    Spent most of the weekend with my dad rectifying some water damage in my basement and replacing the old carpets with vinyl plank. Got some walls replaced and a very good start on the floors, but man, that's tiring! Went to the garage for a workout after dad left today.

    Sunday, 6/16/2019 Garage CF Workout

    2 rounds, moving continuously:
    10 power snatch 135#
    1 backyard walk 1-arm 53# KB overhead carry (switch arms halfway)
    10 power clean 135#
    1 backyard walk
    10 power jerk 135#
    1 backyard walk
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  7. Saturday-Sunday 0615-06162019

    by , June 16th, 2019 at 07:46 PM (aztimm's training blog)
    Saturday PM solo swim @ gym pool

    1100 w/u various

    100 kick w/fins + board

    2 rounds:
    * 2 x 125 done as 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    * 25 easy free w/fins
    * 25 fast fly w/fins

    100 kick w/fins + board

    100 easy swim

    950 swim (I came up short, wasn't sure if short or over until after... 13:14/1:23 pace)

    150 done as 50 free/50 breast

    4 x 150 pull w/Agility paddles + buoy @ 2:05

    200 swim w/parachute (3:38)

    200 w/d

    TTL: 4200 yards, 68 min.


    I was going to head to Sendero, then randomly remembered something about a kids meet there. looked online and confirmed. had my own lane at the gym (a few others off/on in the other lane).



    Sunday AM solo, "open water," swim @ Barton Springs

    got in about 4.25 miles in 2:18 (maybe a little more distance, tough to say)
    my watch gave a strange graphic for distance; it goes out of the pool based on cell towers, I think (when I looked at 100 splits a few were :45 or so and that's a 50 for me, if I'm lucky).
    II had a late start, left home around 6:45. got there and both electric spaces were taken, so I had to pay and park in a normal spot.
    the pool itself wasn't too busy when I started, and truthfully while I was swimming I didn't really run into too many people (I think 3), and I didn't think it was too crowded...until I got out and could see everyone from the deck.





    I wasn't planning to swim yesterday, but with the sudden disappearance (and probably death) of Charlie van der Horst, I thought I should do something.
    https://www.newsobserver.com/news/lo...231598783.html

    my arms were tired fairly early on this morning (I guess that's what it is like if you do the full SCAR or other stage swims). Initially I thought I'd get in about 12 loops. I managed 8 before I breaked for my first feeds. Then another 6. Then 2 with fins. Then one last just to prove I could. Each loop is about 1/4 mile, so about 4.25 miles (+/-).
    Categories
    Swim Workouts
  8. Sunday 6/16/19

    AM LCM @ Miami (OH) University "Summer Classic" Day #3

    400 swim every 4th 25 scull w/ SNKL
    9x50 @ :10 rest
    1 - kick
    1 - 25 drill/25 build
    1 - 25 FAST/25 EZ

    5x50 @ :15 rest V.K. 6 fast FL kicks/12.5 UW/12.5 EZ/12.5 FAST/12.5 EZ

    50 EZ
    2x25 DIVE FAST
    100 EZ

    50 BK - 34.83 - My throwaway event for the day. Continued with the theme for the back half of this meet: strictly sprinting! Not much to say about this race other than I am still not a backstroker, regardless of distance!

    50 FL - 28.51 - Had a great start and breakout, but faded down the stretch with my turnover. Was very happy to be well under 29 seconds.

    100 BR - 1:14.52 (34.2/40.3) - Great first 50, but lost my form on the second 50. Head started to move around and my hips started to ride too low in the water. Would have loved to have gotten the Sectional cut (1:13.69), but at least I know I can definitely get it when fully rested (if I choose to swim it).

    200 Medley Relay - BR - 30.70 - Clock may have been wrong on this one. Certainly did not feel like a 30-point! By this point, my hip flexors were so sore from all the sprint breaststroke this weekend.

    Total: 4150 (there was a lot of warm-up and warm-down in between the events)
  9. Workout 06/15/19: morning

    by , June 15th, 2019 at 09:53 PM (Maple Syrup with a Side of Chlorine)
    Still swimming two days a week but not blogging. I have been working on "pool open water" sets the past 6 weeks. Today we did (without lane lines):

    200 swim/100 kick/200 pull [did extra 200 swim, 200 pull, 100 im]
    4 x 50 quarter's strong

    "300's served 5 ways" ...
    -300 on 6:00 [done as 4 laps counterclockwise around full 6 lane 25yd pool - no walls]
    ....I did an extra lap
    - 6 x 50 on 1:00 [wherein all 5 of us swam between lanes 2+4, rotating position in lane]
    - 2 x 150 [done as 2 laps clockwise around the full pool - no walls]
    - 3 x 100 on 2:00 [between lanes 2+4, I did 150's with Matt]
    - 4 x 75 k-s-p on 1:30

    - 200 loosen plus and extra 100
    [Masters/Rec/3200 yds/68 min]
    ====================

    While my current Open Water schedule is zilch, I have been incorporating this type of training/awareness since we do have triathletes in our group. At all times passing, touching of legs, and generally getting used to swimming with someone practically on top of you is encouraged. Everyone really feels the lack of benefit from a flipturn every 25 years when we do the full pool swims with accompanying chop. We have also worked on sighting techniques, turning through corners (with imagined buoys), and talking about starting and finishing races (like...should I start in the middle or outside of the main group, or let them go ahead for like 10 seconds so I don't get clobbered in the first 100 yds of the race). With some changes in the management of the Rec Center I am able to sneak in a few minutes early and have bumped my swims up to 32-3600 yds (from 24-2600), which has been good for me.
    Categories
    Swim Workouts
  10. Saturday 6/15/19

    AM LCM @ Miami (OH) University "Summer Classic" Day #2

    400 swim w/ SNKL
    9x50 (6 FR w/ SNKL, 3 BK)
    1 - 25 kick/25 drill
    1 - 25 drill/25 build
    1 - 25 FAST/25 EZ

    5x50 25 FAST/25 EZ

    50 EZ
    2x25 DVIE FAST
    50 EZ

    (700 assorted warm up before 200 FL)

    200 FL - 2:28.37 (31.5/36.00/37.1/43.6) - This felt pretty good until it didn't, which was in the last 25 meters. I locked up really badly, and without that extra wall on the last 25 (in SCY and SCM), my stroke unraveled swiftly. Tells me I am not quite in shape enough to pull off a great 200 FL.

    400 EZ

    (500 assorted warm up before 50 BR)

    50 BR - 32.75 - So back in the day, I used to boss around the kids in this event. It was the event I won at several league championships each summer during college, and when I didn't win it, I was runner-up by a very slim margin to an eventual YMCA national champion. After going a 35.5 a few weeks ago at the end of a power/speed workout, I was looking to be 34 low or maybe 33 high. I was first off the blocks with a great start and then nailed my pullout and breakout stroke. After that I new it was going to be a good swim, but was very surprised to see 32.75 on the scoreboard. Was long on my finish. That was the only disappointment from the race. Well, that and the fact that I have to swim as exhibition at this meet, and I ended up winning the event by nearly half a second, so I actually didn't win it

    600 EZ (100 swim/100 kick w/ BD) w/ SNKL

    Total: 3700
  11. Friday 6/14/19

    PM LCM @ Miami (OH) University "Summer Classic" Day #1

    Up in Cincinnati to visit my folks for the next three weeks. They take the kids, and I have my own mini training camp with my coach. But before that begins, it's time to see how I do with a TINY bit of rest. Throwing on the tech suit for some races since I am at an amazing facility that I am very intimate with, having competed at the Corwin M. Nixon Aquatic Center on the campus of Miami University for nearly a quarter century!

    Did a LONG easy warm up after not swimming yesterday and driving 10 hours to get to Cincinnati. Did some fine tuning in the warm-up pool right before my swim.

    400 I.M. - 5:18.78 (30.70/36.49/44.03/43.89/44.25/45.87/37.22/36.33) - Well the first 50 of FL felt like the easiest 30.7 of my life. Felt very in control. Definitely felt the training and limited rest on the back half of the race. Had great walls, but for the most part, the speed isn't there yet (that is to be expected).

    Total: 2900
  12. 6/14/19 Workout

    by , June 14th, 2019 at 08:03 AM (Swimming Through Jello)
    Friday, 6/14/2019 CrossFit Workout

    Warmup - rowing, plyos, stretching, jump rope

    Strength - Bench Press - 45/10, 95/10, 135/10x5
    //Upper body strength is not so great still. Need to focus on that a bit more.

    Conditioning - "Annie"
    50-40-30-20-10
    Double Unders
    Situps
    6:42
    //PR on that by 5 seconds, I'll take it.

    Working out might be a bit spotty this weekend. Going to be redoing my basement floors (and fixing some spots in the drywall that have gotten wet with the ridiculous amount of rain this spring. Will try to get something quick in the garage Saturday and/or Sunday.
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  13. 6/13/19 Workout

    by , June 13th, 2019 at 09:04 AM (Swimming Through Jello)
    College group coach and I had to put all the lane ropes in ourselves, so only got about 45 minutes in the (really cold!) water today. Some good work though despite that.

    Thursday, 6/13/2019 Pool Workout

    100 fr 1:40
    2x50 fr dr/sw 1:00
    100 fr 1:40
    4x50 bk/fr dr/sw 1:00
    100 fr 1:40
    6x50 bk/br/fr dr/sw 1:00
    100 fr 1:40
    8x50 IMO dr/sw 1:00

    1x100 k fast 2:15
    1 "lung buster" :45
    2x100 k D1-2 2:15
    2 "lung busters" :45
    3x100 k D1-3 2:15
    3 "lung busters" :45

    6x50 dr/sw ez 1:00

    2450m
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  14. Wednesday 6/12/19

    PM LCM w/ Trip @ LRRC

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

    5x
    100 @ 2:00 FR 50 "Matt Biondi" drill/50 B&A drill w/ SNKL
    100 @ 2:00 FR 75 build/25 overkick (maintaining arm speed from the build) w/ SNKL
    100 @ 2:00 FR FAST "Let the ponies run" (1:06, 1:05, 1:06, 1:06+, 1:06)

    400 EZ FL kick w/ fins + BD

    Total: 2500
    Categories
    Swim Workouts
  15. 6/12/19 Workout

    by , June 12th, 2019 at 08:15 PM (Swimming Through Jello)
    Wednesday 6/12/2019 Garage Lifting

    Hang Snatch + OHS - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 175/1+1, 185/1+1, 195/f,f,1+1

    Getting better slowly! This was a good make.

    https://www.instagram.com/p/ByoJh0Pg...=196gisdnngejw

    Deadlift - 135/5, 225/5, 275/5, 295/5, 315/5

    Not bad considering three weeks ago I could barely pick up 315/2.

    Tomorrow is touch and go - if morning practice gets cancelled for storms, I'll try to swim with the college group at night. If morning practice is on and it's dry enough, I'll have an hour morning swim and a softball game at night.

    Updated June 13th, 2019 at 09:49 AM by JPEnge

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  16. Tuesday 6/11/19

    PM LCM w/ Trip @ LRRC

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

    3x200 @ 3:00 D1-3 (2:42, 2:33, 2:23+)
    4x100 @ 1:40 50 B&A drill/50 swim w/ SNKL
    200 Perfect Stroke!
    200 RACE/PUSH TRIP! (2:29-)
    2x100 @ :15 rest FL kick w/ fins + BD
    100 RACE/PUSH TRIP (1:10-)

    Total: 2600
    Categories
    Swim Workouts
  17. 6/10 PM + 6/11/19 Workouts

    by , June 11th, 2019 at 09:10 AM (Swimming Through Jello)
    Monday, 6/10/2019 Daily Double - Garage Gym

    Felt like doing some lifting after work for a double today.

    Power Clean + Hang Squat Clean + Jerk - 95/1+1+1, 135/1+1+1, 165/1+1+1, 185/1+1+1, 205/1+1+1

    Snatch Balance - 95/2, 135/2, 165/2, 185/2, 195/2, 205/2

    Shoulder Press - 75/5, 100/5,5,5


    Tuesday, 6/11/2019 CrossFit Workout

    Warmup - assault bike, plyos, stretching, KB warmup, barbell warmup

    Strength - EMOM 10
    odd - 100m run fast
    even - Front Squat (from floor) - 95/5, 135/5, 155/5, 175/5, 185/5

    Conditioning - For time
    200m farmer's carry 53# per hand
    30 KB PP 44# per hand
    200m FC
    20 KB PP
    200m FC
    10 KB PP
    10:33
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  18. Monday 6/10/19

    PM LCM Solo @ LRRC

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

    4x100 @ 2:00 FR kick w/ BD
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    3x200 @ 3:40 50 BR/50 FR
    #1 - pull w/ SP + band
    #2 - pull w/ band
    #3 - swim

    4x50 @ :30 rest DIVE FAST 1/3/5/7 BR strokes + rest EZ
    100 EZ

    Total: 2500
    Categories
    Swim Workouts
  19. Saturday 06082019: Local meet, and Sun-Mon workouts

    by , June 10th, 2019 at 04:57 PM (aztimm's training blog)
    I did my 2nd, "meet," of the year on Saturday, which is rather rare. I haven't done more than one meet in a year (if at all in a year) in at least 15 years.
    when I saw the number of entrants per event on Friday, any hopes of being near my seed times (let alone any PB's) were quickly dashed.

    the meet was at the Austin Swim Club, way in the southwest part of town (a good 45 min drive for me). they have a tiny parking lot right there, which was full, so I had to park in a garage at a nearby office complex and hoof it over.
    I had signed up for the max/5 events
    there were 60 swimmers at the event.

    w/u: about 1200m. a little short of what I wanted (about 1500), but not bad. I hadn't been in a 50m pool in almost 2 years, but with the o/w training I've been doing, it really wasn't too rough of a transition to LCM.

    Event #2: 200 breast.
    My PB: 3:13.81, way back in 2003, when I was actually training breaststroke
    I swam a 3:17.59 back in 2011, when I was about 20 pounds lighter (running marathons/cycling).
    Saturday's time: 3:25.13 (I had seeded 3:33), not bad, considering that I'm not really training breast like I used to.

    Event #4: 400 free (I got about 2 minutes of rest after the 2breast):
    My PB: 5:37.30, back in 2012
    Last swim (2017): 5:48.16
    Saturday's time: 6:01.98 (my seed was 5:50). I'm not sure that more rest would have given me 10+ seconds, but I'm sure it would have helped.

    Event #7: 200 free (I did a 200 between events, relaxed a little)
    My PB: 2:46.19 (2002, the only time I swam it before)
    Saturday's time: 2:55.05 (had seeded at 2:40)

    Event #11: 100 breast (did 300 easy between events)
    My PB: 1:29.43 (2010, just slightly ahead of my 2002 time)
    Saturday's time: 1:36.65 (had seeded at 1:38)

    Event #15: 50 breast
    My PB: 41.35 (2010, and I spaced off the blocks and did a bunch of dolphin kicks, but no one noticed)
    Saturdays's time: :44.07 (had seeded :48)


    After that I did a 300 cool down, then got out, showered, and we had our LMSC meeting on-site. I'm an at-large board member so I figured since I was going to the meeting anyway, I might as well swim.


    Overall meet thoughts:
    I registered and swam way too many events for a 2-hour meet. I imagined there would be at least 2-3 heats of 100 fly in between my 2breast and 4free (perhaps several heats of 2breast too). there was 1 heat of 2breast (3 swimmers).
    basically if I do a meet like this again, no more than 3 events, if I want them to be anywhere near PB's.
    It was nice to catch up with some guys who I used to swim with when there was a masters group at Sendero, and I think I convinced at least 1 to join me for some crazy swims at Barton Springs (still working on the other). I met a few guys from the team who I affiliate with (when I saw my name highlighted on a heat sheet it almost freaked me out). and I met a guy from a swimming Facebook group. so there's that.

    given my focus on open water, I expected my breast times to be slower, and they were, but all better than my seed times, so that's a plus.
    I really wanted my free events to be better...but I think it was just a lack of rest. I did the 5free at nationals (the first event of the day), and put that time into swimswam's calculator to get a time estimate (then added a few seconds), but I just had no recovery (well that's my excuse at least).

    I'm debating if I will do the zone LCM meet next month, at Texas A&M. I did it 2 years ago. fantastic facility. usually gets a decent amount of swimmers (about 250), so enough time between events to swim down/warm-up and relax, but not endless like at nationals.
    competing with zones is the Bear Lake 10k (in Utah). definitely a bit more pricey (flights, probably 4 nights in hotels, rental car). but that is my thing right now.


    Sunday PM swim @ gym pool:
    drove to Sendero, but they were closed, some issue with chemicals. drove to Creekside, but they had 2 lap lanes set up, and both looked crazy. so I drove to the gym and had a lane to myself (a guy asked to circle with me just as I was finishing up).
    got in 4500 yards, not really anything inspiring. really wanted to swim to work on any soreness from the meet. there were 3 x 500s, one with fins, one without toys, and one with Agility paddles + buoy.


    Monday AM swim @ gym pool
    again, drove to Sendero...no sign of life. so went to the gym, and had my own lane.
    1200 w/u
    100 kick w/fins + board
    4 x 125 w/fins, done as 25 drill/25 swim/25 stroke/25 swim/25 drill
    100 kick w/fins + board
    500 swim w/fins
    100 kick w/fins + board
    5 x 300 @ 4:30 swim (no toys)
    300 w/Agility paddles + buoy
    250 swim w/parachute (free)
    250 w/d
    TTL: 4800 yards

    --my first 300 (of the 5) seemed very slow. so much that I did it on 4:35, and thought I'd need to do the rest on that interval. but the others just really clicked and I kept the 4:30 (was always on :05 or :35). maybe I should have done 100 easy without toys first. could have been going from kicking, who knows. times were 4:23, 4:12, 4:13, 4:17, and 4:17, then 4:08 with the toys.
    --I'm trying to swim at least 200 with a chute during most of my swims now. it is supposed to simulate swimming against a current/wind and be good for o/w training. I had planned to swim 300, but miscounted. that time was 4:42, so it really does slow me down.
  20. 6/10/19 Workout

    by , June 10th, 2019 at 12:49 PM (Swimming Through Jello)
    Monday, 6/10/2019 Pool Workout

    6x150 :20 rest (o-fr, e-50 fr/50 IMO/50 fr)

    12x50 k
    4 - fr w/board 1:10
    4 - fl/br SLOB 1:15
    4 - fl/br w/board 1:20

    9x150 2:45 d1-3
    1 - fr
    2 - fr/bk/fr
    3 - bk/fr/bk

    5x50 ez 1:00

    3x3x50 1:00 fast by thirds (fr/fl/fr by set)

    150 ez

    3700m

    Updated June 10th, 2019 at 01:38 PM by JPEnge

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