View RSS Feed

All Blog Entries

  1. 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
  2. Wednesday 3/6/19

    PM SCY Solo @ LRRC "I.M. going back in time for an Individual Medley Flashback!"

    **Main Sets lifted directly from practice on 1/14/14, with slight interval tweaks**

    2x
    400 swim w/ fins
    RD1: FR
    RD2: BK
    8x25 @ :30 swim no breath w/ upside down paddles
    8x75 @ 1:00 D1-4, 5-8

    2x
    8x25 @ :30 drill 2 each stroke I.M.O.
    8x50 @ 1:00 mid-pool 50s 2 each stroke I.M.O.

    3x100 @ 1:15 breathe every 4/6 by 50
    300 @ 4:00 I.M.
    2x200 @ 2:30 breathe every 4
    2x200 @ 2:50 I.M.
    300 @ 4:00 breathe every 4
    3x100 @ 1:25 I.M.

    400 EZ FR kick w/ fins + BD

    Total: 6000
    Categories
    Swim Workouts
  3. 3/6/19 Workout

    by , March 6th, 2019 at 08:28 AM (Swimming Through Jello)
    Wednesday, 2/6/2019 Pool Workout
    Last day of taper practice! Tomorrow loosen up and some shooters in the morning, drive to Mizzou in the afternoon, 200 free and 200 medley relays that evening.

    4x(100 fr 1:30 + 50 k 1:00)
    4x(50 fr :50 + 25 dr :30)

    8x50 :55 k/dr dr/b IMO
    8x25 :30 VS 4-fl 4-bk

    2x100 k/fr x 25 1:30
    2x100 k/fr x 25 w/fins 1:20

    4x{3x50 1:00 D1-3 to 100 pace
    100 EZ}
    RIMO by round

    3 starts + 25 ez

    100 warmdown

    3150y

    Spinning my wheels a lot on the fast stuff. Just relax!
    Categories
    Uncategorized
  4. Workout 03/05/19: evening

    by , March 5th, 2019 at 09:30 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    6 x 50 on 1:15 [did 75's]
    1 x 150 loosen [did 200]

    8 x 50 on 1:00 [odd fast, even dps]
    1 x 50 ez
    8 x 50 on 1:05 [odd fast, even dps]
    1 x 50 ez
    6 x 25 burst and cruise
    3 x 50 loosen and out
    [Masters/Rec/2350 yds/52 min]
    ===================

    Good swim with Greg, Matt, Carol, Noah, and new swimmer Kate.
    Categories
    Swim Workouts
  5. Tuesday 3/5/19

    PM Weights @ LRRC
    PM SCY Solo @ LRRC "Power, Resistance, Speed"

    Weights:

    1x10/1x15 BB RDL (45/105#)
    1x10/1x15 BB back squat (45/105#)
    1x10/1x15 S-leg glute (50/90#)
    1x10/1x15 S-leg curl (10/50#)
    1x10/1x15 S-leg extension (10/50#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    2x
    300 BK w/ 4 FL kicks off walls
    3x100 @ 1:40 k/sw/dr/UW w/ fiuns
    12x25
    6 @ :40 FR kick w/ BD (4 V.S., 1 EZ, 1 FAST)
    6 @ :30 FR swim (4 V.S., 1 EZ, 1 FAST)

    4x25 @ 1:00 FR FAST w/ chute full closed
    100 @ 2:00 FL kick H.A.S. w/ fins + SNKL
    4x25 @ 1:00 FR FAST w/ chute 1/2 open
    100 @ 2:00 FL kick H.A.S. w/ fins + SNKL
    4x25 @ 1:00 FR FAST w/ chute full open
    100 @ 2:00 FL kick H.A.S. w/ fins + SNKL
    4x25 @ 1:00 FR FAST

    300 EZ

    Total: 2800
  6. Monday 3/4/19

    PM SCY Solo @ LRRC "#TheStruggleIsReal"

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    300 descend by 100 pull w/ SP

    2x
    150 @ 1:40 MAKE
    150 @ 2:10 AE
    150 @ 2:40 FAST (1:29, 1:29+)

    100 FLOAT

    3x
    100 @ 1:10 MAKE
    100 @ 1:20 AE
    100 @ 1:30 AE
    100 @ 1:40 FAST (:59, :59, :58++)

    100 FLOAT

    4x (I.M.O.)
    50 @ :35 MAKE
    50 @ :45 | D1-3
    50 @ :55 |
    50 @ 1:05 v
    50 @ 1:15 FAST (:28+, :32+, :34+, :26-)

    200 EZ FR kick w/ fins + BD

    Total: 5500

    I'm not sure if it was a residual hangover from Saturday's test set, or taking Sunday completely off, or maybe the fact that Trip is gone for the week. Whatever the reason, today was a struggle. Very tough to get going on the fast. I did not feel in control on the MAKE/AE swims, and I felt out of control on the FAST. I just keep telling myself I only have about 2 weeks before I get to start coming down for taper!
    Categories
    Swim Workouts
  7. 3|2|19 and 3|4|19

    3|2
    7 x 10 reps superset of:
    - neg pullups, concentrically pause for 2 sec
    - pushups, eccentrically pause for 3 sec
    - vertical jumps

    RC scap stuff

    3|4 LCM
    5 x 20-25m fr 90-95%/30-25m ez bk or br on 1:20
    3 x 20m fr 90-95%/30m ez bk, br, fr resp on 1:40
    2 x 12.5 fr 95%/12.5 ez br r0:20 12.5 ez br / 12.5 fr 95% +flip
    12 x 15m fr 95%, from dig center pool 2x ea length
    4 x 15m fr 95% on 1:00
    4 x 25 fr kick on 0:20 rest

    Shoulders feel good. Hips ache from 3|2
    Categories
    Uncategorized
  8. 3/4/19 Workout

    by , March 4th, 2019 at 09:28 AM (Swimming Through Jello)
    Monday, 3/4/2019 Pool Workout
    Taper continues!

    200 fr/200 p/200 st/200 k/200 f

    8x50 k/dr dr/b :55 IMO
    8x25 V.S. :30 4-fr, 4-br

    2x100 fr 1:30
    2x100 p 1:30
    2x100 p/pads 1:30

    6x{2x25 :30 100 pace
    50 EZ}
    1-4 IMO
    5 fr w/fins
    6 fr w/fins & pads

    3 starts + 25 ez

    200 warmdown

    3150y
    Categories
    Uncategorized
  9. Saturday 3/2/19

    PM SCY w/ Trip + Doug (as official split-getter) @ LRRC "Six on Five" or "Super Suit Saturday"

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    4x25 @ :35 V.S.
    200 EZ

    6x @ 5:00
    100 DIVE FAST
    150 EZ

    200 EZ kick w/ fins + BD

    Total: 2900

    Results:
    4/13/18 (SCY) - 57.0, 58.0, 57.8, 58.5, 58.7, 58.2 (Endurance brief)
    5/26/18 (LCM) - 1:04, 1:04, 1:04+, 1:06, 1:06, 1:07 (Endurance brief)
    6/23/18 (LCM) - 1:00, 1:00, 1:01-, 1:03-, 1:03, 1:03- (B70 Neuro Comp full body)
    11/3/18 (SCY) - 55.91, 56.17, 55.88, 56.62, 57.36, 57.11 (Nike brief)
    1/26/19 (SCY) - 55.87 (26.63/29.24), 55.44 (26.79/28.65), 55.43 (26.89/28.54), 56.49 (27.31/29.18), 57.24 (no splits), 56.81 (27.71/29.10) (Finis brief)
    3/2/19 (SCY) - 53:05 (25.55/27.50), 53:29 (25.97/27.32), 53.78 (26.39/27.39), 54.15 (26.40/27.75), 55:29 (27.00/28.29), 54.28 (26.21/28.07) (B70 Neuro Comp full body)

    Trip's Results:
    11/3/18 (SCY) - 1:00.78, 1:00.06, 1:00.00, 1:00.11, 1:00.38, 1:00.18 (Endurance jammer)
    1/26/19 (SCY) - 1:00.59 (29.53/31.06), 1:00.41 (29.30/31.11), 1:00.28 (29.40/30.88), 1:00.34 (29.14/31.20), 59.97 (28.90/31.07), 1:00.82 (29.40/31.42) (Endurance jammer)
    3/2/19 (SCY) - 1:00.73 (29.42/31.31), 1:00.87 (29.62/31.25), 1:00.67 (29.34/31.33), 1:00.87 (29.38/31.49), 1:00.25 (29.08/31.17), 1:01.03 (29.46/31.57) (Endurance jammer)
    Categories
    Swim Workouts
  10. Meet 03/02/19: SpringOff the Blocks (NY)

    by , March 2nd, 2019 at 09:09 PM (Maple Syrup with a Side of Chlorine)
    After swimming a short workout with the Masters team I headed over to Albany, NY, with my wife for my first time competing at the Spring Off The Blocks meet at the Guilderland YMCA.

    I was able to get in 900 in warmups before getting ready for my events for the day. I picked three in the beginning of the schedule so that I won't be at the pool all day. haha

    Event 3: 200yd breast: 2:57.01
    -- I worked my streamlines and not a whole lot more in my biennial attempt at this race. I am still convinced that I will someday learn to swim breast quickly

    Event 6: 100yd IM: 1:04.07
    -- Came in third in the heat with a good swim. I built-up the fly and cranked the back then lost ground to everyone on breast. I tried to finish strong with a good in season time.

    Event 11: 100yd back: 1:01.77
    -- I felt like I had a great swim. I was close the wall on the second turn but recovered. However I didn't adjust and was way to close on the last turn and didn't get any sdk's off the wall.

    I added 800 between events and with warmdown and headed into the city for some shopping and lunch with my wife. It was great to see from swimming buddies from past events and to make some new friends. The meet was well run and I was done in about 75 minutes.

    https://www.clubassistant.com/club/m...538&smid=11393
  11. Workout 03/02/19: morning

    by , March 2nd, 2019 at 11:30 AM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 75 k-s-p on 1:30 [did them on 1:15 with extra 50)
    12 x 25 on :40, done as
    - 4 x
    ------ 25 relaxed [count strokes]
    ------ 25 faster [count strokes
    ------ 25 fastest [count strokes]
    [trying to keep counts down while swimming fast]

    250 loosen and out
    [Masters/Rec/1300 yds/30 min]
    ===================
    I did half of the workout this morning as I have a meet at 1pm over near Albany, NY. I am feeling better but not 100%, so we'll see how things go. It'll be fun to race and in a pool that I have yet to swim in. I left Greg, Jeff, and Kevin to finish out the main set.
    Categories
    Swim Workouts
  12. 3/2/19 Workout

    by , March 2nd, 2019 at 10:59 AM (Swimming Through Jello)
    Saturday, 3/2/2019 Pool Workout

    Taper continues. Starting to feel some extra stroke tempo, legs not quite there yet. All in all, exactly how I expect to feel at this point.

    4x125 bk/fr 1:45 tight turns
    8x75 k/dr/s bk 1:10/1:05/1:00/:55 x2
    12x25 bk 4-vs :30, 4-d1-4 :34, 4-fast :40

    12x25 :45 w/fins 8 fast UDK + fly k
    10x25 :40 8 fast UDK + swim
    8x25 :45 w/fins & snorkel 12 fast UDK + k
    6x25 :30 15m fast + swim
    4x25 :30 w/fins 15m fast + swim
    2x25 UDK 2 breaths at wall and go

    3x{3x50 d1-3 to 100 pace 1:00
    200 build to last 75 fast 3:00
    150 EZ 3:00}
    rd1,2 - fr, rd3 - bk

    Kids did 5 rounds, I did the 3x50 in round 4 breast and called it a day - enough yardage at this point.

    Relay starts
    100 warmdown

    4200y

    Updated March 2nd, 2019 at 03:07 PM by JPEnge

    Categories
    Uncategorized
  13. Friday 3/1/19

    PM SCY w/ Trip @ LRRC "Friday Fly Day"

    300 swim every 3rd 25 FL kick H.A.S. w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 FL
    odd @ 1:00 25 R arm/25 L arm
    even @ :50 D1-3 (:34, :32, :30)
    300 swim every 3rd 25 FL kick H.A.S. w/ SNKL

    4x200 @ 2:40 add-on FL to the front D1-4 w/ fins (200 FL - 1:57)
    2:35 REST
    4x200 @ 2:30 add-on FL to the back D1-4 w/ fins (200 FL - 2:02 - negative split 1:02/1:00!)

    6x50 @ 1:00 FR
    odd: 1 breath max
    even: 2 breaths max

    Total: 3100
    Categories
    Swim Workouts
  14. Thursday 2/28/19

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

    Weights:

    1x10/1x15 DB shoulder press (15/30#)
    1x10/1x15DB S-arm bicep curl (15/30#)
    1x10/1x15DB tricep extension (15/30#)
    1x10/1x15DB S-arm row (15/30#)
    1x10/1x15DB bench press (15/30#)
    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

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

    3x200 @ 3:00 kick 50 FR/50 FL H.A.S. w/ fins + SNKL
    8x50 @ :50
    PINK
    2x200 @ 3:00
    kick 50 FR/50 FL H.A.S. w/ fins + SNKL

    Total: 2100
  15. 2|28|19 LCM

    by , February 28th, 2019 at 05:28 PM (Blog)

    7th day of swimming again. it wasnít much, but probably spot-on

    2 x 100 on 3:00
    2 x 100 on 4:00
    2 x 100 on 5:00
    all as 50 frís moderate (low40ís) / 50 ez (o bk, e br)
    1-4 fr: breathed after the 10, 8, 6, 4, 4, 4th stroke resp
    5 & 6 fr: breathed after the 12, 10, 8, 6th stroke resp

    300 with fins and snorkel- UW atlantis mixed with surface kicking

    The shoulders felt fine, left one had a dead spot after the catch, during insweep. Was more involuntary - as if a protective measure. Nevertheless, still adjusting to swimming and improving on both shoulders, most notably the right.



    DRYLANDS
    3 set: Streamline squats on 2 boxes, tethered around waist with large bungee for resistance

    1 x 40 x 40lb hip thrusts

    weighted plank 40 lbs (already fatigued)
    0:30, rest 0:30
    3 x 0:15, rest 0:15

    Updated February 28th, 2019 at 10:28 PM by __steve__

    Categories
    Uncategorized
  16. 2/28/19 Workout

    by , February 28th, 2019 at 08:48 AM (Swimming Through Jello)
    Thursday, 2/28/2019 Pool Workout

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

    3x100 cruise 1:20
    :60 rest
    200 pull fast (1:59)

    5x100 cruise 1:25
    :55 rest
    100 breast fast off blocks (1:02)

    7x100 cruise (mix of sw & fin kick) 1:30
    :90 rest
    50 free fast off blocks (22.0)

    6x50 dr/sw 1:00 ez
    8x25 w/fins shooter/ez :30
    100 warmdown

    3650y

    Pretty good times today. Timing was a little off on breast, glided into the walls. 50 free I tried my first no-breath... actually worked pretty well! I'll take three tenths off my best a week out from meet at 6am in a speedo off crappy blocks and after a couple other fast efforts!
    Categories
    Uncategorized
  17. Wednesday 2/27/19

    PM SCY w/ Trip @ LRRC "I.M."

    800 swim every 4th 25 FL kick H.A.S. w/ fins + SNKL
    8x75 @ 1:25 "Rolling I.M." k/dr/sw

    10x200 @ 2:35
    odd: FR SMOOTH
    even: I.M. as follows:
    #2 - 100 FL/25 BK/50 BR/25 FR
    #4 - 25 FL/100 BK/25 BR/50 FR
    #6 - 50 FL/25 BK/100 BR/25 FR
    #8 - 25 FL/50 BK/25 BR/100 FR
    #10 - FAST (2:14)

    200 EZ FR kick w/ fins + BD

    Total: 3400
    Categories
    Swim Workouts
  18. 2|26|19 drylands

    by , February 27th, 2019 at 10:42 AM (Blog)
    Rogue airbike
    6 x 1:00 on 3:00
    cal each min:

    • 20, 17, 16, 15, 16, 14

    hr each @ 15 rest:

    • 154, 150, 154, 154, 154, 154

    hr each @ 1:15 rest:

    • 120, 132, 126, 132, 140, 140

    work ave (peak) watts:
    • 325 (443)


    weights:
    • shoulders (12 sets) triceps (7 sets)


    weights for 2|25|19

    • leg press: 1 set 270 lbs 40 reps


    • chest, back, calves superset
    • weighted plank: 40lbs 1:32

    Updated February 27th, 2019 at 03:34 PM by __steve__

    Categories
    Uncategorized
  19. 2/27/19 Workout

    by , February 27th, 2019 at 08:40 AM (Swimming Through Jello)
    Wednesday, 2/27/2019 Pool Workout

    Triceps/shoulders sore today for some reason. Not sure why. Started feeling a little giddyup though after a few days off of weights, that's a good sign! Apparently my bucket pull sprints at the end looked strong.

    4x{100 fr 1:30 + 25 k IMO :30}
    4x{75 fr 1:30 + 25 dr IMO :30}
    4x{50 fr 1:30 + 25 sw IMO :30}

    4x75 k 1:15
    3x100 25 flut k/25 sw 1:30
    4x75 k/fins 1:00
    3x100 25 flut k/25 sw w/fins 1:15

    8x75 1:10 3 ez/1 fast 500ish pace (:42,:41, a little fast)
    8x50 :50 2 ez/2 fast 200ish pace (:28s back, :32s breast)
    8x25 :30 1 ez/3 fast 100ish pace (:12s free, :13/:12s fly)

    100 ez
    4x(25 bucket pull IMO + 25 ez)
    100 warmdown

    4000y

    Updated February 27th, 2019 at 09:16 AM by JPEnge

    Categories
    Uncategorized
  20. Workout: 02/26/19 evening

    by , February 26th, 2019 at 09:03 PM (Maple Syrup with a Side of Chlorine)
    Still on the slow road to feeling better. I opted not to the the one hour swim tonight and will miss the deadline for the postal entry this year, but will get it done sometime next month.

    200 free/100 kick/200 pull (extra 200)
    4 x 50 burst and cruise on 1:00

    3 x 100 on 2:00 (did 150's)
    6 x 75 k-s-p on 1:30 (did 8 on 1:15)
    1 x 300 pull - rotation focus (did 400)
    12 x 25 on :30 (odds fast, even ez)
    5 x 50 warmdown
    [Masters/Rec/2750 yds/55 min]
    ===================
    Great swim with Noah and Anne.
    Categories
    Swim Workouts