SCY Warm up 1 x 200 3:15 2 x 150 2:45 50fr/50st/50fr 3 x 100 1:30 4 x 50 1:00 choice Kick set 2x 1 x 75 1:45 1:00 [vertical kick] 1 x 75 1:45 fast Freestyle set 3x 1 x 300 4:30 long & strong 4 x 75 1:10 desc 1-4 Sprint set 3x 2 x 50 1:00 fast 4 x 25 :30 fast 2 x 50 :45 fast 4 x 25 :45 fast [All swims choice] Warm down 4 x 50 1:00 Total: 4500
400 fr WU SN first time swimming over 100 of fr in a year 100 br 1:55 200 kick as frog/flutter 200 IMK 200 various with fins LS felt little loose, but seems to be getting used to swimming positively Signed up for meet 23/24 Feb, with a total of two swim workouts (other than kicking) in over a year and a half, or more. Entered seed times 10 - 20% slower than my times 2016. Postponing left shoulder surgery until late summer. My right shoulder still improving from its procedure 9 months ago, but it’s very slow
PM Weights @ LRRC PM SCY w/ Trip + Jack @ LRRC "Recovery" Weights: 1x8/2x12 DB shoulder press (15/25/25#) 1x8/2x12 DB S-arm bicep curl (15/25/25#) 1x8/2x12 DB tricep extension (15/25/25#) 1x8/2x12 DB S-arm row (15/25/25#) 1x8/2x12 DB bench press (15/25/25#) 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 600 kick 100 FR/100 FL w/ fins + BD 9x200 @ 2:35 PINK 6x100 @ 1:30 kick w/ fins odd: last 25 UW even: first 25 UW Total: 3500
Thursday, 2/14/2019 Pool Workout Facilities just can't figure out how to get this pool a consistent temperature. Hot today. Not sauna, but not conducive to fast swimming... Good effort though. 3x{100 fr 1:25 100 IM 1:35 100 bk/dr 1:45 100 k 1:55} 16x75 1:25 - o-st DPS/fr/st build, e-fr/st fast/fr IMO x2 5x200 3:15 1 - 150 cruise/50 fr fast 2 - 100 cruise/50 br fast/50 cruise 3 - 50 cruise/50 back fast/100 cruise 4 - 50 fly fast/150 cruise masters minute 5 - 200 IM fast (2:12) 6x50 dr/sw EZ 1:00 8x25 :30 3,2,1,0 breaths fr/fl 100 EZ 4000y CF workout tomorrow looks dumb too (150 assault bike calories for the conditioning?!) so I'll take my rest day tomorrow, hit Saturday morning practice with the Sectional kids and squat/press Sunday.
AM SCY Solo @ LRRC "I came to kick freestyle and chew bubble gum, and I'm all out of bubble gum." PM SCY w/ Trip @ LRRC "I.M." AM Swim: 400 swim every 4th 25 scull 4x150 @ 2:10 breathe every 4 pull 3x 25 @ :20 FAST FR kick w/ BD 25 @ :45 EZ BR kick w/ BD 50 @ :45 FAST FR kick w/ BD 25 @ :45 EZ BR kick w/ BD 75 @ 1:10 FAST FR kick w/ BD 25 @ :45 EZ BR kick w/ BD 100 @ 1:30 FAST FR kick w/ BD 25 @ :45 EZ BR kick w/ BD 50 @ 1:15 scull w/ buoy 300 FLOAT PM Swim: 800 swim (300 swim/100 FL kick H.A.S.) w/ fins + SNKL 400 I.M. k/sw/dr/bld 3x 300 @ 4:00 FR I.M. 3x100 @1:30 D1-3 STROKE I.M.O. by RD RD1 - FL - 1:10, 1:06, 1:02 RD2 - BK - 1:20, 1:14, 1:09 RD3** - BR - 1:20, 1:17, 1:12 Bonus 1:00 rest after RD2 5x100 @ 1:30 FR kick H.A.S. w/ fins + SNKL Total: 3500
SCY Warm up 4 x 100 1:45 4 x 75 1:30 IM/stroke 4 x 50 1:00 choice 4 x 25 :30 strong Main set 2 x 100 2:15 kick 2 x 100 1:30 free 2 x 100 1:45 IM/stroke 2 x 75 1:45 kick 2 x 75 1:05 free 2 x 75 1:30 IM/stroke 2 x 50 1:15 kick 2 x 50 :45 fee 2 x 50 1:00 stroke 2 x 25 :45 kick 2 x 25 :30 free 2 x 25 :45 stroke [Each group of two: #1 mod, #2 strong] Freestyle set 8 x 100 1:30 8 x 75 1:05 8 x 50 :50 [Alt. 1 mod, 1 strong] Warm down 4 x 50 1:00 Total: 4500
Wednesday, 2/13/2019 Pool Workout Feeling the presses more than the squats surprisingly. 4x{150 fr 2:15/75 k-dr-s IMO 1:15} Kick set: 4x{100 1:50/1:40/1:30/1:20 w/board 50 FAST w/board 1:00 75 1:30/1:20/1:10/1:00 25 FAST UW :30} Rd1/2 - no fins Rd3/4 - fins 3x{100 fr cruise 1:30/25 fast :30 75 fr cruise 1:10/50 fast :50 50 fr cruise :50/75 fast 1:10 25 fr cruise :30/100 fast 1:30} Rd 1 - fr, Rd 2 - stroke, Rd 3 - fr/pads & fins Stations: 1 - 3x200 p/pads 2:40 2 - 12x25 :40 D1-3 IMO w/chute 3 - 4x25 buckets (25 EZ in between) 150 warmdown 4650y
2/12/2019 Garage Weights Gym CF workout was dumb so I lifted in the garage instead. Moved up another 5# on the squats. Back Squat - 45/5, 135/3, 185/3, 225/3, 255/3, 290/3, 275/5, 260/7, 245/10 Shoulder Press - 45/5, 75/5, 95/5, 115/5,5,5 Club team practice tomorrow, might get some relay starts off our Sectionals backstroker.
Updated February 13th, 2019 at 09:43 AM by JPEnge
PM Weights @ LRRC PM SCY w/ Jack @ LRRC "Power/Speed/'Lactic Hold'" Weights: 1x8/2x12 BB RDL (45/105/105#) 1x8/2x12 BB back squat (45/105/105#) 1x8/2x12 S-leg glute (50/90/90#) 1x8/2x12 S-leg curl (10/50/50#) 1x8/2x12 S-leg extension (10/50/50#) 3x15 hip adductor (70#) 3x15 hip abductor (70#) Swim: 400 swim 300 pull w/ SNKL 200 kick every 3rd 25 BR w/ BD 100 "Progressive Scull" w/ SNKL 6x50 @ :35 AE 4x25 @ :40 V.S. FR kick w/ BD 3x 4x25 @ :20 rest 12.5 FAST/12.5 FLOAT (back to wall) w/ chute (full closed/max resistance) 100 @ 2:00 PUSH FAST (:55-, :54-, :55-) 3x100 @ 1:15 LACTIC HOLD w/ 4/6/2 turns 2:00 REST 100 FLOAT Total: 3000
LCM intervals left, SCY intervals right Warm up 2 x 150 2:45 [2:30] 8 x 50 1:15 [1:05] alt. 1stroke/1free 3 x 100 1:45 [1:30] Kick set 2 x 150 3:45 [3:30] 1:00 [vertical kick] 4 x 50 1:20 [1:15] fast Main set 4x 1 x 50 1:15 [1:05] 25easy/25fast 1 x 50 1:15 [1:05] 25fast/25easy 1 x 50 1:15 [1:05] build 1 x 50 1:15 [1:05] fast [RD1/3 stroke, RD2/4 choice] Freestyle set 3 x 150 2:30 [2:15] long & strong 3 x 150 2:25 [2:10] desc 1-3 3 x 150 2:20 [2:05] neg split 1 x 150 best effort Warm down 4 x 50 1:00 Total: 4000
PM SCY w/ Trip (5x300) @ LRRC 500 swim (200 FR/50 scull) w/ SNKL 5x300 @ 5:00 D1-5 (3:35, 3:26, 3:15++, 3:10+, 3:09++) 5x100 @ 1:30 FL kick H.A.S. w/ fins + SNKL 4x150 @ 1:50 pull w/ SP 8x50 @ :40 FR kick w/ fins + BD 100 EZ BK Total: 3100
SCY Warm up 4 x 100 1:45 6 x 25 :40 choice 4 x 100 1:30 6 x 25 :30 strong Kick set 6 x 50 1:15 6 x 25 :45 fast Stroke set 3x 2 x 25 :45 perfect stroke choice 1 x 100 2:00 IM/stroke strong Sprint set 2x 4 x 25 :20 5 x 25 :25 6 x 25 :30 [All swims choice] Freestyle set 2 x 200 3:00 neg split 3 x 100 1:30 desc 1-3 4 x 50 :50 mod 3 x 100 1:20 desc 1-3 2 x 200 2:40 neg split Warm down 4 x 50 1:00 Total: 4550
CF workout Friday morning, then drove to Joliet for brother in law wedding, back Sunday and went to symphony with parents. So didn't get any weekend workouts in, but my body probably needed a little break. Sat too much though. Friday, 2/8/2019 CrossFit Workout Warmup - AMRAP 2 ascending ball slams/shuttle runs, AMRAP 2 ascending pullups/walkouts, AMRAP 2 ascending jump rope/air squats Strength - Back Squat - 45/5, 135/5, 185/5, 225/5, 265/5,5,5 Bench Press - 45/5, 135/5, 165/5, 185/5,5,5 Conditioning - 4 rounds 30 double unders 15 KB goblet squats 53# 12 ball slams 50# 9 pullups 9:39 Monday, 2/11/2019 Pool Workout Stiff today from the weekend, took a bit to get loose again! 200 fr/200 k/200 st/200 dr/200 fr w/snk 4x200 k 3:20 50 EZ 4x100 bk 1:40 50 EZ 4x50 p rev pads :50 50 EZ 5x50 IMO+fr :45 50 EZ 12x50 K VS (open/close/build/fast) 1:10 100 EZ 6x50 w/fins shooter/EZ 1:00 100 warmdown 3950
200 free/200 back/200 im drill 100 kick/400 pull 75 easy 8 x 100 on 1:25 [hold 1:15s] 75 easy 2 x [4 x 25 on :30] - skd odd, sprints even 200 loosen and out [Solo/Rec/2450 yd/45 min] =================
PM SCY @ UALR "Valentine Invitational" Day #2 600 swim every 4th 25 scull w/ SNKL 300 FR kick w/ BD 3x100 @ 1:20 D1-3 (1:04, 1:02, :59+) 100 EZ 8x25 V.S. 4 @ :40 FR kick w/ BD 4 @ :30 FR swim 100 EZ 4x50 @ :10 rest FL kick H.A.S. w/ fins + SNKL 200 FR - 1:54.54 (26.43/28.80/29.86/29.45) - With how heavy I felt last night, I wasn't sure what to expect from this, the weakest of the freestyle races for me. I was pleasantly surprised that I was faster than I was in early December (1:55.30), and that swim was coming off a taper (I still had almost no hair growth back) and had that "smooth, easy speed" feel still lingering. The big difference, in hindsight, was definitely my mental effort in the race. In December, I was in the mix with some of the senior level boys and they went out so fast and I got caught up in THEIR race and just spun my wheels. This time I was more controlled on the opening 75 yards, and while I flipped last at the 50, by the 100, I was in second place for good in my heat. 600 EZ (100 swim/100 kick w/ BD) w/ SNKL Total: 2600
PM SCY @ UALR "Valentine Invitational" Day #1 400 swim every 4th 25 scull w/ SNKL 300 pull w/ SP + SNKL 200 kick every 3rd 25 BR w/ BD 100 I.M. drill 4x (I.M.O.) 4x25 @ :10 rest 1 - drill 1 - swim 1 - drill 1 - build 2x25 @ :30 SMOOTH FL 50 @ :50 PACE BK 50 @ :50 PACE BR 100 @ 1:20 STRONG FR 350 EZ 400 assorted warm-up pre-race 400 I.M. - 4:31.04 27.73/31.60 (59.33) 36.30/36.80 (1:13.10) 37.64/38.47 (1:16.11) 31.90/30.60 (1:02.50) I suppose I can't be upset with the time. Coming off being sick, heavy training, and heavy lifting, this was a tough race to try to contest. I didn't have any sort of goal time in mind, although I would have liked to have had my BK split under 1:10 and my FR split under 1:00, but my legs were just so heavy. 600 EZ (100 swim/100 kick w/ BD) w/ SNKL Total: 3400 SHOUT OUT: Trip swam a very respectable 5:37 500 FR as well.
Updated February 9th, 2019 at 01:14 PM by Calvin S
LCM intervals left, SCY intervals right Warm up 1 x 200 3:30 [3:15] 4 x 100 2:00 [1:45] 4 x 50 1:15 [1:05] stroke 4 x 50 1:00 [:50] desc 1-4 Kick set 2x 4 x 50 1:20 [1:15] 1:00 [vertical kick] Freestyle set 2x 1 x 300 5:00 [4:30] long & strong 2 x 150 2:30 [2:15] last 50 strong 3 x 100 1:40 [1:30] desc 1-3 Sprint set 4x 1 x 50 1:15 [1:05] easy 2 x 50 1:15 [1:05] fast [RD1/3 stroke, RD2/4 choice] Warm down 4 x 50 1:00 Total: 4000
PM SCY Solo @ LRRC "Recovery" 2x 5x100 @ 2:00 FR kick H.A.S. w/ SNKL 8x50 @ 1:00 "Progressive Freestyle" w/ SNKL 8x125 @ 2:00 FL kick w/ fins + SNKL odd: 100 H.A.S./25 UW S-line even: 25 UW S-line/100 H.A.S. 200 PERFECT STROKE w/ 4/6/2 turns Total: 3000
LCM intervals left, SCY intervals right Warm up 2 x 150 2:45 [2:30] 2 x 100 2:00 [1:45] 6 x 50 1:15 [1:05] stroke 2 x 100 1:45 [1:30] Kick set 1 x 200 5:00 [4:30] 1:00 [vertical kick] 1 x 100 2:30 [2:15] 1:00 [vertical kick] 4 x 50 1:20 [1:15] fast Sprint set 4 x 50 1:30 [1:20] sprint 4 x 50 1:15 [1:10] sprint 4 x 50 1:00 [:50] sprint 1 x 50 2:00 [1:30] easy 1 x 50 best effort [All swims choice] Freestyle set 2x 3 x 200 3:10 [3:00] neg split 1 x 200 3:30 [3:15] best effort Warm down 4 x 50 1:00 Total: 4000
Thursday, 2/7/2019 Pool Workout Posterior chain still misfiring a little from deadlifts/snatches Thursday. Wasn't able to get up and go quite as well today but still got some good work done. 3x{100 fr 1:25 100 IM 1:35 100 bk 1:45 100 k 1:55} 4x IMO {75 50 st dr/25 fr 1:25 75 50 fr dr/25 k SLOB 1:25 75 50 fr b/25 st fast 1:25 100 IM D1-4 1:45} 6x50 dr/sw ez 1:00 200 br fast (2:26, not bad for tired hammies!) 150 ez 3x{25 UDK :30 50 fist drill :55 75 build from 90% 1:20 100 ez 1:45} 100 warmdown 4000y
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