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  1. 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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  2. 8/6-8/7/19 Workout

    by , August 7th, 2019 at 11:19 AM (Swimming Through Jello)
    Tuesday, 8/6/2019 Garage Lifting

    Warmup - stretching, plyos

    Snatch - 95/2, 115/2, 135/1, 155/1, 175/1, EMOM 185/1,1,1,1,1, 190/1, 192.5/1, 195/1, 197.5/1, 200/1

    Deadlift - 200/2, 245/2, EMOM 285/2, 290/2, 295/2, 300/2, 305/2, 310/2, 315/2, 320/3, 325/2, 330/3

    //Definitely my hamstring strength hasn't really started to come back since I was sick in April, probably why my kicking/underwaters haven't been up to par since then.


    Wednesday, 8/7/2019 CrossFit Workout

    Warmup - airbike, stretching, plyos

    Strength - A) Bench Press - 45/5, 95/5, 135/5, 155/5, 175/5
    B) DB bent row - 50/8, 55/8, 60/8, 65/8

    Conditioning - 10->1
    Russian KB swings 70#
    KB SDHP 70#
    Toes to bar
    6:38
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  3. 8|6|19 SCM

    air 88°F
    water surface 88.6°F

    14 x 50 o: fr with fins / e: bk-br used reverse flip
    50 flutter kick
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  4. 8|4|19 SCM

    Water 90°’F again and shoulders recovering from prior day’s workout and chores, so it was not much of anything other than the opportunity to swim. Was also at 12:00 noon.

    5 x 150 as fr-bk-br order
    500 ez with board fins and snorkel

    Updated August 6th, 2019 at 07:17 PM by __steve__

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  5. 8/4-8/5/19 Workout

    by , August 5th, 2019 at 08:40 AM (Swimming Through Jello)
    Sunday 8/4/2019 Garage Lifting

    Warmup - plyos, stretching

    Hang Power Clean - 95/2, 135/2, 165/2, 185/2, EMOM 195/2x10

    SnPP + OHS - 135/3+3, 165/3+3x5

    Pause Back Squat - 165/1, 205/1, 235/1, 255/1, 265/1

    Monday, 8/5/2019 Pool Workout

    200 fr/2x100 k/200 st/2x100 p/200 fr

    5x100 VSx25 - o-sw 1:30, e-k 2:00

    2x{4x75 6-1-6/sw/dr 1:10
    3x100 DPS 1:40
    300 next top (rd1-pull, rd2-k/fins)}

    4x{75 sw/k/sw 1:15
    50 active recovery :50}
    o-fast k, e-fast sw
    1,2-fr, 3,4-fl

    200 warmdown

    4000y
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  6. 8/3/19 Workout

    by , August 3rd, 2019 at 01:59 PM (Swimming Through Jello)
    Saturday, 8/3/2019 Pool Workout
    Lindbergh HS (yards)

    Back to the pool again! Going to take a lil' to get back in the swing of things.

    300 fr
    200 sc/p x25
    300 IM k/d/s
    200 p br3/5/7/3

    2x200 3:00
    2x100 1:30
    2x50 :45

    4x{4x25 :30 D1-4
    100 race 2:00
    4x50 :55 active recovery}

    3x{2x25 kick FAST w/board :30
    1x50 EZ 1:00}

    100 warmdown

    3700y
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  7. Friday 8/2/19

    PM LCM w/ Trip @ LRRC

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

    5x100 @ 2:00 D1-5 (1:17, 1:13, 1:12, 1:10-, 1:07++)

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

    100 FLOAT

    Total: 1600
    Categories
    Swim Workouts
  8. 8/1/19 Workout

    by , August 2nd, 2019 at 08:31 AM (Swimming Through Jello)
    Thursday, 8/1/2019 Garage Lifting

    Warmup - plyos, stretching

    Hang Snatch - 95/2, 115/2, 135/2, EMOM 165/2x10

    Back Squat - 165/2, 225/2, 245/2x7
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  9. 8|1|19 LCM


    8|1

    WARMUP
    400 bk with fins

    SET
    3 x 200 as 50 flutter kick fast / 50 frog kick / add fins for 100 free ez
    1 x 200 as 50 flutter kick fast / *50 atlantis kick / add fins for 100 free ez

    DRILL
    300 various with fins
    300 very, very slow free (not too easy)
    15m reverse free (feet first)
    *50 UW atlantis kick done with couple few sec pauses for air


    7|31
    Rotator cuff scapula stuff

    Started broad jumping again after 5 years off due to low back and shoulders. Did about 12 of them:
    1st jump was just over 6ft to ease back in. Hoping to reach 8’, the last was just 7’10”. Will get over 8’ eventually unless something breaks

    Updated August 2nd, 2019 at 01:57 PM by __steve__

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  10. Thursday 8/1/19

    PM LCM w/ Trip @ LRRC

    5x200 @ :10 rest w/ fins + SNKL (12.5M UW kick off all walls)
    #1 - FR kick H.A.S.
    #2 - 150 kick H.A.S./50 swim
    #3 - 100 kick H.A.S./100 swim
    #4 - 50 kick H.A.S./150 swim
    #5 - swim

    4x50 @ 1:05 SMOOTH FR kick w/ BD

    6x100 @ 2:00 D1-3, 4-6 (1:14, 1:13, 1:11, 1:14, 1:12-, 1:10-)

    4x50 @ 1:20 SMOOTH BR kick w/ BD

    Total: 2000
    Categories
    Swim Workouts
  11. Wednesday 7/31/19

    PM LCM Solo @ LRRC
    CORE7 post swim

    5x100 @ :20 rest FR kick H.A.S. w/ SNKL
    400 FL kick w/ fins + BD

    6x50 @ 2:00 SPRINT FR kick w/ BD (:41-, :41-, :43-, :45+, :47-, :45+)

    4x100 @ 1:45 FL kick w/ fins + BD

    Total: 1500

    Wow, I crashed and burned on those six fifties. Not sure why I felt so awful after #2.

    CORE7

    - table top shoulder tap (RD1/RD2), high plank to low plank (RD3)
    - plank rotations (RD1/RD2), low plank bird-dog (RD3)
    - half knee wood chop w/ 10# db
    - butterfly sit-ups
    - single leg v-up (RD1/RD2), table top crunch (:30) to table top hold (:30) (RD3)
    - half burpee (RD1/RD2), full burpee (RD3)
    - low plank knee tucks w/ gliders (RD1/RD2), low plank human saw w/ gliders (RD3)
  12. 7/30-31/19 Workout

    by , July 31st, 2019 at 08:27 AM (Swimming Through Jello)
    Antibiotics seem to be working. Might be good to get back to the pool and gym come next week.

    Tuesday, 7/30/2019 Garage Lifting

    Warmup - plyos, stretching

    Clean + Power Jerk - 95/1+1, 135/1+1, 165/1+1, 185/1+1, EMOM 205/1+1x10

    DL 3 sec pause at knee - 205/3, 245/2, EMOM 285/1, 290/1, 295/1, 300/1, 305/1, 310/1, 315/1, 320/1, 325/1, 330/1


    Wednesday, 7/31/2019 Triathlon Training

    Drove my dad to the airport for a 5am flight, so had lots of time afterward to work out.

    9.6 mi bike - 39:58 (WAY hillier than on Grant's Trail, but I think that's more like the triathlon course will be...)
    1.24 mi run - 8:40 (6:58 pace, I'll take that!)
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  13. Tuesday 7/30/19

    PM LCM Solo @ LRRC

    4x150 @ :25 rest FR kick H.A.S. w/ SNKL

    8x50 @ 1:15 D1-4, 5-8 BR kick w/ BD (1:05, 1:02, :57, :53+, 1:02, 1:00, :56+, :51+)

    3x200 @ 3:00 D1-3 7 FL kicks off all walls BK kick w/ fins (2:39+, 2:35, 2:29+)

    Total: 1600
    Categories
    Swim Workouts
  14. 7|30|19 24m pool

    7|27 lake Jocassee SC
    Was helping move my son at college and stopped at lake for about 2400 m of snorkel swimming. Included about 12 each 20 stroke sprints on about 20 sec rest
    Click image for larger version. 

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    7|29
    weights upper body
    Did 41 reps #50’s DBBP (not full reps)

    Rouge airbike 3 x 1:00 work/2:00 ez
    1st minute did 24 cal
    2nd minute 20 cal
    3rd was just 13



    7|30
    480m warmup
    8x 48 on 2:00 from block o-fr e-br (31’s, 43’s resp)
    2 x 24+turn sprint fr from block 24 ez bk on 3:00
    3 x 48 kick on 2:00 did flutter, frog, atlantis (49, 1:04, 54 resp)

    Updated July 30th, 2019 at 03:16 PM by __steve__

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  15. 7/28-7/29 Workouts

    by , July 29th, 2019 at 09:06 AM (Swimming Through Jello)
    So, was having some issues I thought with my UC that kept me from doing much in the way of workouts late last week. Went to doc and got tests done, turns out (TBD alert!) I have a c diff infection. Now I'm all antibiotic'd up and starting to feel better (End TBD alert). Should probably away from the pool and gym until everything clears up, so garage workouts and triathlon training it is.

    Sunday, 7/28/2019 Garage Lifting
    Was in a good friend's wedding in the Quad Cities this weekend so got home Sunday afternoon and still had to prep for the week. Just did some snatches in the garage while dinner was cooking so I could get moving again a bit.

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

    Monday, 7/29/2019 Triathlon Training

    8 mi bike - 32:57
    straight into 1.23 mi run - 8:40

    That transition was better than I expected - avoided faceplanting off of the bike :P

    Updated July 29th, 2019 at 09:41 AM by JPEnge

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  16. Sunday 07282019

    by , July 28th, 2019 at 05:18 PM (aztimm's training blog)
    Wow, it has been a while since I've posted here!!!

    I've been swimming. Generally:
    * M-W-F 3500 to 4200 at the nearby Sendero Springs pool (they kick us out at 7am, for another few weeks)
    * Tues/Thurs about 1000 after I'm done with everything else at the gym
    * Sundays: my long swims at Barton Springs

    I swam about 5-1/2 miles last week; I wasn't sure if I'd do a repeat of that or start to taper down (I'm swimming a 10k in 3 weeks).

    Arrived and splashed around 7:15am today. It seemed pretty busy when I started, and got crazy busy from about 7:45 to 8:30am (free entry until 8am, and lots of people seem to arrive just before then). So busy that I was thinking of bailing early. Around that point it got pretty cloudy; I thought it might rain (maybe it did sprinkle a bit). Then the crowds really thinned out. So I stuck with it, but didn't stop much, trying to take advantage of swimming, in case I'd get kicked out.
    I did 15 loops before I took any breaks/feeds. That's a tie for me; I did that once last year, but then stopped. Today I stopped, did feeds, and added fins for 3 loops.
    On the back half of my 18th loop I caught a guy who was about my speed (I was wearing fins), and I stuck with him a bit. I stopped, did feeds, took off the fins, and added paddles...and he waited for me. Did 2 loops with Agility paddles, and held with him rather easily. Then I stopped, more feeds, and went toyless for a last loop. I kept up with him, but it was a struggle (not sure if I was quite close enough to get any draft). The last 100m we pretty much sprinted into the shallow area. Then I took off my cap and goggles and told him I was done. He said, "already?" I said, "where were you at 7am???" (he then had a different tone, as I was a bit spent by the time I caught him).
    So it was another 5-1/2 miles today, and the last mile at near race conditions.
    I feel much more prepared for Swim to the Moon this year than I was last year. Well last year it was my longest swim ever. This year, I've already swum 2 x 10k's, plus an 8+ mile attempt at Saguaro.

    Here's a picture of Barton Springs when I arrived:


    And here when I finished:


    Air temp was around 78F when I started, 89F when I finished.
    Water temp was a brisk 71F when I started (about the same when I finished). It always takes my breath away when I first get in. I do a little breaststroke, then ease my way into freestyle. But each time I go I feel more and more comfortable with it. Heck, I remember when I was training there last year and let out some choice words when I entered. None of that today.
    Tags: open water
    Categories
    Swim Workouts
  17. Friday 7/26/19

    PM LCM Solo @ LRRC

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

    2x
    2x200 @ 3:30 FR kick w/ fins + SNKL
    3x100 @ 2:00 “Rouse 100s” w/ fins

    200 EZ kick/dolphin dives

    Total: 2200
    Categories
    Swim Workouts
  18. 7|25|19 24m pool


    10 x 48m from the block, o-fr | e-br
    3 x 48m from the block, bk | br | fr
    3 x 48m from the block, fr with fins
    150 kick as 24m flutter | 24 frog
    100 kick as 24 flutter | 24 atlantis
    100 drill with fins and snorkel

    My yard produces delicious seasonal fruit. Loquats in the springtime, tomatoes, peppers, and figs (see image) through the summer. Unfortunately wildlife takes about 85% and leaves me about fruitless.

    This cute little vermin belongs to a family of raccoons that invade my yard. They eat here so often they are unafraid of me

    Updated July 27th, 2019 at 05:53 AM by __steve__

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    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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  19. Wednesday 7/24/19

    PM LCM w/ Trip @ LRRC
    CORE7 post swim

    12x50 @ :15 rest FR kick H.A.S. w/ SNKL

    8x100 @ 2:00 BEST AVG FR kick w/ BD (1:44-, 1:42-, 1:42+, 1:44+, 1:46, 1:52, 1:48, 1:43)

    100 EZ kick/dolphin dives

    Total: 1500

    Not too bad on the FR kick. Man, LCM FR kick with a board is just the pits. It's soooo good for leg strength, but it just sucks soooo much. I went on 2:00 to keep pace with Trip who was swimming them on the same interval. Numbers five through seven probably would have been a lot faster and closer to the other six times if I had more rest!

    CORE7:
    - statue of liberty sit ups (no weight)
    - single leg v-ups
    - full body crunch
    - crunch (:30) to sit-up (:30) (RD1), sit-up (:30) to crunch (:30) (RD2), crunch to sit-up alternating (RD3) w/ 6# mb
    - sit-up with arms raised above head
    - streamline hold (RD1/RD2), leg hold 6 inches off ground w/ 6# mb between legs (RD3)
    - flutter kicks (RD1), leg hold 6 inches off ground w/ 6# mb between legs (RD2/RD3)
  20. Tuesday 7/23/19

    PM LCM w/ Trip (sort of) @ LRRC

    4x150 @ :25 rest FR kick H.A.S. w/ SNKL
    6x50 @ 1:20 FL kick H.A.S. w/ SNKL

    2x
    300 @ 4:30 D1-2 FR kick H.A.S. w/ fins + SNKL (4:05+, 3:51)
    3x100 @ 1:40 D1-3 FR kick on BK in S-line w/ fins (1:17, 1:12+, 1:05+, 1:18, 1:09+, 1:03+)

    200 EZ kick

    Total: 2300

    Trip is tapering for Nationals so I did his 300/3x100 set with him. While he swam, I paced him with my kick set!
    Categories
    Swim Workouts