View RSS Feed

Recent Blogs Posts

  1. 3/18/19 Workout

    by , March 18th, 2019 at 09:10 AM (Swimming Through Jello)
    Monday, 3/18/2019 Pool Workout

    Didn't do much this weekend. A little hike and some yardwork. Woke up this morning pretty stiff, probably still getting used to CFing after a couple weeks off and also went to Topgolf Friday afternoon and I haven't golfed in awhile.

    2x{300 fr 4:30, 200 p br 3/4/5/3 3:15, 100 k 2:10}

    8x75 1:30 1-arm arm in front/1-arm arm at side/sw x 25
    8x125 2:10 100 fr build/25 1-arm FAST

    6x25 dr/sw ez 1:00

    4xIMO {100 p br4 1:45
    25 sprint :30
    50 r/l :55
    25 sprint :30}

    200 warmdown

    4100y

    So, that workout doesn't look too bad, but 1-arm takes some effort to do correctly. I build up pretty well and really hit the legs on the sprint 25s. Also, I decided to start making sure I'm taking 3 dolphin kicks off every freestyle wall. I've been lazy during my Masters time (and really if I'm being honest, in college too) and only taking one big kick off the walls. I'm thinking this should help make it easier when I want to take 5 off every turn in the 100 or 3-4 in the 200.
    Categories
    Uncategorized
  2. Saturday 3/16/19

    PM SCY Solo @ LRRC

    400 swim (100 FR/100 BK)
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    4x75 @ 1:10 D1-4 w/ 4/6/2 turns (:50, :49, :47, :45)
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    100 EZ

    Total: 1700

    Was feeling run down today. I put in a lot of work and a lot of yards on the front end of the week, and I was feeling it yesterday and today. I have to start listening to my body as I enter taper, so after the variable sprint, I just shut it down for the day.
    Categories
    Swim Workouts
  3. Friday 3/15/19

    PM SCY Solo @ LRRC "Beware the 'Flydes' of March"

    2x
    300 swim every 4th 25 "body wave" w/ SNKL
    4x75 @ 1:20 FL R-arm/L-arm/SMOOTH
    12x25 @ :45 FL kick
    odd: on back in S-line
    even: dive UW N.S.

    12x25 @ :35 FL V.S.

    500 SMOOTH pull w/ paddles + SNKL (5:40+)

    Total: 2600
    Categories
    Swim Workouts
  4. 3/15/19 Workout

    by , March 15th, 2019 at 07:59 AM (Swimming Through Jello)
    Friday, 3/15/19 CrossFit Workout

    Warmup - jump rope drills, plyos, stretching, barbell warmup

    Strength - Pause Front Squat - 45/5, 135/5, 165/5, 185/5, 205/5, 205/3,3,3
    //Easing back into squats somewhat.

    Conditioning - AMRAP 12
    30 double unders
    15 wall balls 20#
    10 toes to bar
    6 round + 2 wall balls (or 7 rounds? I think I lost count.)
    Categories
    Uncategorized
  5. Thursday 3/14/19

    PM Weights @ LRRC
    PM SCY w/ Trip + Jack @ LRRC "Recovery"

    Weights:

    1x8/1x12 DB shoulder press (10/20#)
    1x8/1x12 DB S-arm bicep curl (10/20#)
    1x8/1x12 DB tricep extension (10/20#)
    1x8/1x12 DB S-arm row (10/20#)
    1x8/1x12 DB bench press (10/20#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    Swim:

    5x100 w/ SNKL
    1 @ 2:00 FR kick H.A.S.
    1 @ 1:50 75 FR kick H.A.S./25 swim
    1 @ 1:40 50 FR kick H.A.S./50 swim
    1 @ 1:30 25 FR kick H.A.S./75 swim
    1 @ 1:20 swim

    7x200 @ 2:35
    PINK

    100 EZ

    Total: 2000
  6. 3/14/19 Workout

    by , March 14th, 2019 at 08:31 AM (Swimming Through Jello)
    Thursday, 3/14/2019 Pool Workout

    3x{100 fr 1:25/100 IM 1:35/100 bk 1:45/100 k 1:55}

    4x{250 SKiDKiS 4:30
    100 IM 1:45
    100 RIM 1:45
    3x50 fr pull d1-3 to 90% :50
    1x50 FAST 1:30}
    250 and 50 IMO

    6x50 dr/sw :55 warmdown

    4100y
    Categories
    Uncategorized
  7. Wednesday 3/13/19

    PM SCY Solo @ LRRC "I.M."

    2x
    400 swim every 4th 25 FR kick H.A.S. w/ SNKL
    4x75 @ 1:20 k/dr/sw I.M.O.
    2x150 @ 2:00 D1-2 pull w/ paddles

    8x50 @ 1:00 mid-pool (12.5-25-12.5)
    odd: FL/BK/BR
    even: BK/BR/FR

    6x25 @ :30 FL SMOOTH
    3x50 @ :50 BK @ 200 I.M. PACE (:31+, :32, :33-)
    3x50 @ :50 BR @ 200 I.M. PACE (:35-, :35, :35-)
    3x100 @ 1:15
    2 - STRONG (1:04-, 1:05+)
    1 - N.S. (1:00- , :30+/:29-)

    250 EZ

    Total: 3500
    Categories
    Swim Workouts
  8. Breakin' Taper

    by , March 13th, 2019 at 08:56 AM (Swimming Through Jello)
    Tuesday, 3/12/2019 CrossFit Workout

    Warmup - 400m run, 10 squats, 10 side lunges, 300m run, 5 walkouts, 5 RBMs, 200m run, 10 legs swings each way; PVC warmup

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

    Conditioning -
    30/20/10 cal row
    90/60/30m 1-arm farmer's carry ea arm, 70#
    15/10/5 hand release pushups
    15/10/5 C2B pullups
    9:56

    Wednesday, 3/13/2019 Pool Workout

    15x100
    3 sw 1:25
    3 25k/75sw 1:30
    3 50k/50sw 1:35
    3 75k/25sw 1:40
    3 k 1:45

    100 IM dr fl 1:30
    25 fl fast :30
    100 IM dr bk 1:30
    25 bk fast :30
    100 IM dr br 1:30
    25 br fast :30
    100 IM dr fr 1:30
    25 fr fast :30

    Stations:
    1 - 4x100 pull 1:30 D1-3 hold 4
    2 - 3x broken 50 2:00 - 12.5 dive fast/25 turn fast/12.5 finish fast
    3 - 8x25 :45 med ball 1-arm free + vertical kick during rest
    4 - 4x75 1:30 heavy board - 1-3rd 25 fast, 2-2nd 25 fast, 3-1st 25 fast, 4-fast
    5 - 3x25 bucket pull sprints + 25 ez
    6 - 8x25 :30 w/fins - 1-15m UDK, 2-20m UDK, 3-all UDK, 4-easy

    2x{150 pull + 100 'chute, rest interval is time to change equipment}

    100 warmdown

    4000y

    Definitely broke the taper the past two days! My body is really feeling it. One of the assistant coaches (also the head coach at SLU) was talking about how they hope I swim Sectionals for at least one more year - no pressure!
    Categories
    Uncategorized
  9. Tuesday 3/12/19

    PM Weights @ LRRC
    PM SCY Solo @ LRRC "Lactic Hold"

    Weights:

    1x8/1x12 BB RDL (45/75#)
    1x8/1x12 BB back squat (45/75#)
    1x8/1x12 S-leg glute (50/70#)
    1x8/1x12 S-leg curl (10/30#)
    1x8/1x12 S-leg extension (10/30#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    4x75 @ 1:15 D1-4 (:49, :47, :44, :42)
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    2x
    4x25 @ :20 rest 12.5 FAST/12.5 walk back w/ chute (full closed)
    100 @ 2:00 FAST (:54-, :57+)
    3x100 @ 1:15 FR "lactic hold" w/ 4/6/2 turns
    2:15 REST
    RD1: 25s/100 FR
    RD2: 25s/100 FL

    400 EZ

    Total: 3000
  10. 3|12|19 LCM

    9 x 100 on 3:00
    • 20m fr moderate nb / 30m fr ez/ 25m br ez / 25m bk ez

    50m flutter kick for time 0:55 lol / 50 ez kick
    100m kick fins
    Categories
    Uncategorized
  11. Monday 3/11/19

    AM SCY w/ ARKM (for the 100s) @ LRRC
    PM SCY Solo @ LRRC "PM practice from 2-24-14"

    AM Swim:

    500 swim every 4th 25 scull w/ SNKL

    2x
    25 @ :20 FAST FR kick w/ BD
    25 @ :40 EZ BR kick w/ BD
    50 @ :40 FAST FR kick w/ BD
    25 @ :40 EZ BR kick w/ BD
    75 @ 1:00 FAST FR kick w/ BD
    25 @ :40 EZ BR kick w/ BD
    100 @ 1:20 FAST FR kick w/ BD
    25 @ 1:40 EZ BR kick w/ BD

    100 EZ

    12x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 @ :30 FL kick UW w/ fins

    21x100
    6 @ 1:25 SMOOTH
    5 @ 1:20 WHITE
    4 @ 1:15 PINK
    3 @ 1:10 LOW RED-ISH
    :30 REST
    2 @ 1:05 RED w/ paddles + fins
    :30 REST
    1 @ 1:00 FAST (:56+)

    100 EZ

    Total: 4300

    PM Swim:

    2x
    400 swim
    4x75 @ 1:10 pull w/ buoy + paddles breathe 2-4-6 by 25
    8x25 @ :30 drill/UW kick w/ fins

    2x
    4x25 @ :40 V.S.
    2x50 @ 1:10 15M DIVE FAST/35 EZ
    100 @ 2:00 EZ

    400 @ 4:40 pull w/ buoy + paddles + snorkel
    4x100 @ 1:10 D1-4 (1:07, 1:05, 1:03, 1:00+)
    :40 REST
    300 @ 3:30 pull w/ buoy + paddles + snorkel
    4x75 @ 1:30 3rd 25 FAST w/ fins
    200 @ 2:20 pull w/ buoy + paddles + snorkel
    :10 REST
    4x50 @ 2:00 FAST w/ fins

    100 EZ

    Total: 4300
    Categories
    Swim Workouts
  12. Sectionals Recap

    by , March 11th, 2019 at 08:55 AM (Swimming Through Jello)
    Wooo! Long weekend. Had a blast and a good meet at Region VIII Sectional Championships at Mizzou. My first time swimming at Mizzou in 9 years, love that pool. Now an even bigger percentage of my best times were done in it. Official results aren't up yet, I update with places and exact time corrections when they are.

    Thursday - Relay Day

    Already recapped this earlier but what the heck. Warmups were super crowded so the whole team got in the same lane and we pretty much ended up doing a bunch of 50s and 25s.

    200 Free Relay - B relay anchor - 20.75 split, 17th place (top B relay). A tenth faster than Masters Nats last year, little windmill-y last 12.5 or so.

    200 Medley Relay - A relay breaststroke - 25.92 split. Two tenths faster than Masters Nats! Was a good swim, though I was pretty close to over dolphin kicking on my pullout off the start! 7th place.

    Friday - Tough Double Day

    100 Breast - 57.88 prelims, 14th place; 57.73 finals, 10th place - Another couple tenth drop! And scored some individual points for the team.

    100 Fly - 51.95 prelims, 36th place - This was about 20 minutes after the 100 breast prelim, was surprised I did so well with not feeling fully recovered from that. A hundredth off of the Ozark Masters record though, gaaah! Half a second drop from Ozark Senior Champs though.

    Saturday - Late Night Day

    50 Free - 21.25 prelims, t-22nd place; 21.38 finals, 22rd place - Prelims swim was really good, dropped half a second from Ozark Seniors. Finals swim I had a subpar turn, just didn't get into the second 25 all that well. Still happy with it.

    100 Back - 52.33 prelims, t-26th place - Strong swim. I'm definitely not a backstroker anymore (my all time PR is 50.69) but I'm more than happy with that time for Masters. Scratched out of D finals to save for relay at night.

    400 Medley Relay - A relay breaststroke, 58.0 split, 12th place - This was a little after 9pm, was hard to get up and go, though I gave it a good effort as I was out 26.9, faster than my individual event. Just lost my pull coming home! I think we were 10th place.

    Sunday - Prelims Day

    100 Free - 47.65, 37th place - Almost two seconds faster than Ozark Seniors and over a second faster than my PR. Solid swim, though I think I have more in me if I figure out how to swim it right.

    50 Breast - 26.77, 8th place prelims - Lost track of time and forgot to warm up but went surprisingly well anyway! Was hard to scratch out of a championship finals but I wanted to get home by this point. Half a second faster than going out the 100 (which was my previous best time). I never, ever, ever thought I'd say I was a 26/57 breaststroker. Like, where did that come from?

    400 Free Relay - B relay anchor, 47.3 split, 14th place (top B relay besides the team that swam their best relay as their B) - Was running on fumes by this point, just wanted faster than my flat start, which I got. This was a fun relay! 3 of us went fast than our individual flat starts, including the leadoff!

    Finished with 5 all-time PRs, 2 relay split all-time PRs, 1 Masters PR, 1 Masters relay split PR, and 5 Ozark Masters records.

    So our girls' team won the meet, and the combined team won the meet (I think men got 6th?). Was really happy to contribute to that! Got to see some coaches and families from various parts of my swimming career that I hadn't seen in a long time. All in all, I'm really glad I went. If Masters Nats next year looks like it'll be expensive/inconvenient to get to, I'll definitely look at doing this meet again (assuming it's in short course!). Weighed in at 183 pounds this morning, gotta eat some food this week!

    Updated March 11th, 2019 at 09:50 AM by JPEnge

    Categories
    Uncategorized
  13. workout 03/10/19: afternoon

    by , March 10th, 2019 at 07:30 PM (Maple Syrup with a Side of Chlorine)
    With work this weekend I missed the masters practice yesterday. So I did it solo today after work.

    200 free/200 back/200 im drill

    The Davis Mile, broken 1650
    Subtract 2 minutes for total time:
    275 swim (11 lengths) @ 20 seconds rest
    250 swim (10 lengths) @ 20 seconds rest
    225 swim (9 lengths) @ 20 seconds rest
    200 swim (8 lengths) @ 15 seconds rest
    175 swim (7 lengths) @ 15 seconds rest
    150 swim (6 lengths) @ 15 seconds rest
    125 swim (5 lengths) @ 15 seconds rest
    100 swim (4 lengths) @ 10 seconds rest
    75 swim (3 lengths) @ 10 seconds rest
    50 swim (2 lengths) @ 10 seconds rest
    25 swim (1 length)
    -- 23:04 so my 1650 time was 20:34

    150 float
    200 loosen and out
    [Solo/Rec/2600 yds/42 min]
    ----------------------------------

    Updated March 10th, 2019 at 09:14 PM by rxleakem

    Categories
    Swim Workouts
  14. Sunday 3/10/19

    PM SCY Solo @ LRRC

    2x
    400 swim every 4th 25 dive from blocks
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    300 @ 4:00 pull w/ SP + SNKL
    8x25 V.S.
    RD1 @ :40 FR kick w/ BD
    RD2 @ :30 FR swim

    4x100 @ 1:05 (1:00, 1:01+, 1:03-, 1:03+)
    1:05 REST
    3x100 @ 1:05 (1:01, 1:03, 1:03+)
    1:05 REST
    2x100 @ 1:05 (1:02, 1:03)
    1:05 REST
    100 @ 1:05 (:59-)

    8x100 @ 1:30 kick w/ fins + BD
    odd: FL
    even: FR

    Total: 4000
    Categories
    Swim Workouts
  15. 3|9|19 drylands

    Heavy yard work removing a giant tree stump. Dug a 6 diameter hole 2-3 deep around the thing, cutting the roots as I go, some roots are 10 diameter, some underneath, a project. Plan is to hoist it out with 3000lb hand crank, but there is no where to anchor at a decent angle.


    legpress: 270 45rep
    single leg pushdown (assisted PU dip mach): 4 sets externally rotated
    1 set neutral
    10 min hip rotator exercises

    Updated March 10th, 2019 at 04:17 PM by __steve__

    Categories
    Uncategorized
  16. Friday 3/8/19

    PM SCY Solo @ LRRC "Friday Fly Day"

    2x
    300 swim every 4th 25 FL kick H.A.S. w/ SNKL
    4x75 @ 1:20 FL k/dr/sw
    300 N.S. pull w/ paddles

    8x150 @ 2:20 kick first/last 25 UW w/ fins
    odd: last 25 FAST
    even: first 25 FAST

    100 EZ

    8x50 FL @ 200 PACE
    2 @ 1:30 (:30-, :29)
    2 @ 1:10 (:29-, :29-)
    4 @ :50 (:29-, :29, :29+, :29)

    200 EZ

    Total: 3700
    Categories
    Swim Workouts
  17. 3/7/19 Meet Day 1

    by , March 8th, 2019 at 08:25 AM (Swimming Through Jello)
    Thursday, 3/7/2019

    AM Loosen Up
    3x(100 fr 1:35/100 IM 1:45/100 back 1:55/100 k 2:05)
    8x25 :30 O/C IMO
    2x25 starts + 25 ez
    100 warmdown

    PM Sectionals Relay Day!
    Not sure what general warmup was - pool was a cluster you-know-what so just swam.

    Specific warmup before each relay - 250 of 100 ez + 150 sprint drills

    200 Free Relay - Anchored B relay in 20.75 split - tenth of a second drop from Masters Nats last year!

    200 Medley Relay - Breast in A relay, 25.92 split - two tenths PR!

    200 warmdown after each.
    Categories
    Uncategorized
  18. Thursday 3/7/19

    PM Weights @ LRRC
    PM SCY Solo @ LRRC "Recovery"

    Weights:

    1x10/1x15 DB shoulder press (15/30#)
    1x10/1x15 DB S-arm bicep curl (15/30#)
    1x10/1x15 DB tricep extension (15/30#)
    1x10/1x15 DB S-arm row (15/30#)
    1x10/1x15 DB bench press (15/30#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    Swim:

    600 swim (100 FR/100 BK) w/ 4 FL kicks off all walls
    5x100 @ 1:15 pull w/ paddles + SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    4x50 @ :35
    PINK
    4x25 @ :40 V.S. FR kick w/ BD

    200 EZ

    Total: 2300

    Updated March 14th, 2019 at 06:57 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. 3|7|19 LCM

    LCM

    16 x 50 0:30r
    • 20m fr sprint / 30m ez br (o) bk (e)
    • stay relaxed and loose on the fr


    200 atlantis with fins and snorkel
    Categories
    Uncategorized
  20. 3|5|19 and 3|6|19 drylands

    3|5
    LegPress 1x270x44reps
    Backwards 1 leg hack squat machine 1x25x5
    Standing calf 1x320x20, 10x320x10 on 0:20 rest
    Weighted plank 40 lbs 1:35
    Bk ext 1x20
    1 leg side plank 5xBWx5
    DBBP #45 1 x 20, 5 x 10
    DBCurls 6x25x10

    3|6
    Stretching
    Plan to implement more routine safe stretches
    Categories
    Uncategorized