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  1. Tuesday 5/28/19

    PM Weights @ LRRC
    PM LCM w/ Trip @ LRRC "There's a glitch in the Matrix"

    Weights:

    3x10 BB RDL (45/65#)
    3x10 BB back squat (45/65#)
    3x10 S-leg glute (30/70#)
    3x10 S-leg curl (10/30#)
    3x10 S-leg extension (10/30#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    700 swim every 4th 25 kick H.A.S. w/ fins + SNKL

    12x150 @ 2:10 D1-4, 5-8, 9-12 to RED
    (1:53, 1:52, 1:49 on #4, #8, and #12)

    100 EZ
    3x100 @ 1:40 PINK w/ 12.5 kick-outs off all walls
    100 EZ

    Total: 3000

    So Trip was really unhappy with his 12x150 yesterday. The hot water had him struggling and he did not make the interval on all 12. He therefore insisted he had to redo the set today. I forgot my parachute to do power work, so it was back to the 12x150 again!

    (Also Trip made all 12 no problem today)

    Updated May 28th, 2019 at 11:22 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Monday - 5/28/19

    by , May 28th, 2019 at 05:36 PM (Middle Aged Distance)
    I did swim last week but was behind on posting workouts, so I'm starting fresh this week. Here is today's, a little bit of IM from my Masters coach. Also, the pool I swim at changed from scy to scm on Friday, so the intervals will be a little different for the next month or so.

    W/U (1050):

    300 s/k/p by 100

    2X{
    3x50 scull/dr, k/dr, dr/build IMO by round
    100 free swim n/s desc 1-3 by round}

    Main 1 (800):

    8x100 - IM @ 1:40, Free @ 1:30

    Free - count strokes and try to maintain same stroke as on first 25 throughout

    1 - IM
    2 - Free
    3 - 50 bk/25br/25fr
    4 - Free
    5- 25bk/50br/25fr
    6 - Free
    7 - 25bk/25br/50fr
    8 - Free

    Main 2 (1200):

    2X{

    50 fly @ 1:10
    50 25fl/25bk @ 1:00
    2x50 Free fast n/s @ :50
    50 bk @ 1:10
    50 25bk/br
    2x50 free fast n/s @ :45
    50 br @ 1:10
    50 25br/25fr
    2x50 free fast n/s @ :40}

    Rest 2-3 min between rounds

    50 easy

    Total: 3100 meters
    Categories
    Swim Workouts
  3. Memorial Day Weekend Workouts

    by , May 28th, 2019 at 09:41 AM (Swimming Through Jello)
    Saturday, 5/25/2019

    Cleaned out my gutters in the morning... really need to be done!

    Pool Workout

    2x{200 fr/200 dr/sw/200 no free/2x100 k}

    4x{125 25 ea fl/bk/fr r-arm, 50 2k/1p br :30 rest
    125 25 ea fl/bk/fr l-arm, 50 br :30 rest}

    125 p 1:40
    1x100 k 1:40
    175 p 2:10
    2x100 k 1:45 (faster than first)
    225 p 3:00
    3x100 k 1:50 (d1-3 from faster than 2nd set)

    25 ez + 6x50 dr/sw 1:00 warmdown

    4050y

    Sunday did mowing and yard cleaning, also weeding, and picking up and spreading 20 bags of mulch.

    Monday 5/27/2019

    CrossFit Workout

    Warmup - plyos

    Conditioning - "Murph"
    1 mile run
    100 pullups
    200 pushups
    300 squats
    1 mile run
    (did middle as 20 rounds 5 pullups - 5 pushups- 15 squats - 5 pushups)
    43:13

    Then 10 more bags of mulch, and ripped out and cut up soggy carpet in basement bedroom because apparently the water table got super high and we didn't notice until Sunday that water had seeped in one side of the basement...

    Updated May 28th, 2019 at 05:27 PM by JPEnge

    Categories
    Uncategorized