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  1. 2/22/19 Workout

    by , February 22nd, 2019 at 07:43 PM (Swimming Through Jello)
    Friday 2/22/19 Garage Squats

    Long week - hard work at the pool and gym and busy week at work. Just squats today. Last lift 'til after Sectionals!

    Back Squat - 135/3, 185/3, 225/3, 265/3, 300/3, 285/5, 270/7, 255/10

    Went up 5 more pounds to get to an even 300. Was a challenge after accelerating the progression the past two weeks, but happy to be back to 300 triple.
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  2. Thursday 2/21/19

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

    Weights:

    1x8/2x12 DB shoulder press (15/30/30#)
    1x8/2x12 DB S-arm bicep curl (15/30/30#)
    1x8/2x12 DB tricep extension (15/30/30#)
    1x8/2x12 DB S-arm row (15/30/30#)
    1x8/2x12 DB bench press (15/30/30#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    Swim:

    700 swim every 4th 25 scull w/ SNKL

    15x100 @ 1:30
    5 - FL kick H.A.S. w/ fins + SNKL
    5 - breathe every 4 pull w/ SP
    5 - FR kick w/ fins + BD

    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 3000
  3. 2|21|19 lcm

    by , February 21st, 2019 at 09:46 PM (Blog)
    Another week out of pool while in middle of trying to get started on a schedule. This time was from influenza A. 4 days of fever (at 101.8į I would drop a few advil). Also had to avoid pool a month ago - I had to get 7 stitches in my leg (do have a gnarly pic).

    Shoulders on otherhand, still seem to be tolerating the pool.

    I am free of the flu, except lingering upper respiratory effects. But as of today I should be 24hrs beyond period of transmitting.

    100 fr
    100 br
    1200 kick with surf fins and snorkel
    100 fr

    Iíll start swimming harder when Iím ready to. My only concern with the approaching meet is how I handle entering water from the block. Felt a little scary from the side of pool earlier, but the streamline arms feeling stronger than then

    Actually feels good going to meet once without any expectations or stress

    Updated February 22nd, 2019 at 01:54 PM by __steve__

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  4. 2/21/19 Workout

    by , February 21st, 2019 at 09:49 AM (Swimming Through Jello)
    Thursday, 2/21/2019 Pool Workout

    Took awhile to get loose this morning, legs have taken a real beating this week! So I was OK with the long intervals on the IMs in the main set.3x{100 fr 1:25/100 IM 1:35/100 bk 1:45/100 k 1:55}

    4x{75 25 fr/25 fl/25 fr 1:20
    100 25 fr/50 br/25 fr 1:40
    125 25 fr/75 bk/25 fr 2:00
    1xIM (1-400 IM SKIDS 8:00, 2-300 IM R/L/S 6:00, 3-200 IM 4:00, 4-100 IM FAST)}
    Rd 2 did 75 bk fast, Rd 3 50 br fast, Rd 4 25 fly fast. 57 high IM.

    6x50 dr/sw ez 1:00

    2x{4x25 :30 "afterburner"
    100 ez 2:00}

    "Afterburner" - w/fins, odds UDK to halfway, fast UW flutter to wall; evens UDK on back halfway fast flutter on surface to wall

    3900y

    Updated February 21st, 2019 at 10:34 AM by JPEnge

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  5. Wednesday 2/20/19

    AM SCY Solo @ LRRC "Power/Resistance Training"
    PM SCY Solo @ LRRC "I.M."

    AM Swim:

    600 swim (100 FR/50 BK)
    4x150 @ 2:00 pull w/ SP + SNKL

    3x100 @ 1:30 swim w/ chute half closed (or half open depending on your point of view!)
    1:00 REST
    3x100 @ 1:20 swim w/ chute full closed + fins + paddles

    100 EZ

    6x50 @ 1:15 FR kick w/ chute half closed + BD
    :30 REST
    6x50 @ :50 FR kick w/ chute full closed + fins + BD

    200 EZ
    100 PUSH FAST (:53)
    200 EZ

    Total: 3000

    PM Swim:

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 "I.M. Switches" (25 FL/25 BK, 25 BK/25 BR, 25 BR/25 FR)
    3 @ 1:00 drill
    3 @ :50 build each 25

    2x
    6x25 @ :30 SMOOTH FL one breath max
    3x150 @ 1:55 BK/BR/FR (200 I.M. no FL) RED
    150 @ 3:45 EZ BR kick w/ BD

    100 FLOAT

    Total: 3600
    Categories
    Swim Workouts
  6. 2/20/19 Workout

    by , February 20th, 2019 at 09:49 AM (Swimming Through Jello)
    Wednesday, 2/20/2019 Pool Workout
    Water still uncomfortably warm.

    8x100 1:30 75 sw/25 dr (RIMO)
    16x50 :50 o-k/dr, e-b (fr/IMO)

    3x{200 3:00 off blocks 1st/4th 50 FAST
    3x50 IM switch 1:00 work turns
    100 1:30 off blocks 1st/4th 25 FAST
    3x50 fr 1:00 ascend 90%-80%}
    1/3 - fast free, 2 - fast breast

    16x25 VS w/fins :30
    fl/bk/fr/UDK

    100 ez

    Bungees!
    2x max resist distance + sprint assist back to wall
    2x max resist UDK w/fins (bungee wrapped around blocks for extra resistance)

    100 warmdown

    4000y + bungees

    2 days 'til taper!


    *EDIT* Forgot my CF workout Tuesday

    Tuesday , 2/19/2019 CF Workout

    Warmup - 2 min airbike; 2x{5 ring rows, 7 pushups, 9 hollow rock}, barbell warmup

    Strength - Power Clean - 135/3, 165/3, 185/3, 205/3, 225/3, 245/1+f
    //LOL. Really super rusty.

    Conditioning -
    2x{6 pullups, 12 thrusters 75#, 18 box jumps}
    2x{4 C2B pullups, 8 thrusters 95#, 12 box jumps}
    2x{2 Bar MU, 4 thrusters 115#, 8 box jumps}
    7:13

    Updated February 21st, 2019 at 09:52 AM by JPEnge

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  7. Workout 02/19/19: evening

    by , February 19th, 2019 at 10:26 PM (Maple Syrup with a Side of Chlorine)
    It's been 10 days out of the water. Last week we had a snowstorm that closed the Rec early and I picked up a nasty cold on Friday which left me on the couch all weekend. I did count for the One Hour Swim, which saw Libby, Matt, Kevin, Jeff, Anne, Greg, Jim, and Carol knock out a lot of yards! I will plan to do mine next week (before the end of month deadline).

    Today I worked all day and just took it easy tonight as the team swam. I did 1300 in 25 minutes alongside my wife, who hit a PR of 700 yds in 30 min.
    Categories
    Swim Workouts
  8. Tuesday 2/19/19

    PM Weights @ LRRC
    PM SCY w/ Trip @ LRRC "Rained Out!"

    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:

    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    4x50 @ 1:00 FR kick w/ BD
    4x25 @ :35 4/6/8/10 fast strokes

    4x50 @ :50
    3 w/ chute (III)
    1 FAST (:26-)

    Total: 1100

    Thunder was rumbling while we were warming up, but after the 4th 50 we were ordered out due to lightning being spotted in the area.
  9. Sarasota Y Sharks Masters GOLD Workout 2/20/19

    by , February 19th, 2019 at 03:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    6 x 50 1:15 [1:05] choice
    2 x 100 1:45 [1:30]
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    2x
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    1 x 100 2:15 [2:00] swim w/fast overdrive kick

    Main set
    2x
    1 x 50 1:15 [1:15] easy
    2 x 100 2:15 [2:00] fast
    1 x 50 1:15 [1:15] easy
    2 x 50 1:30 [1:15] fast
    [RD1 stroke, RD2 choice]

    Freestyle set
    1 x 400 6:30 [6:00] long & strong
    8 x 50 :55 [:50] strong & consistent
    2 x 200 3:20 [3:00] long & strong
    8 x 50 :50 [:45] strong & consistent

    Warm down
    4 x 50 1:00

    Total: 4000
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  10. Monday 2/18/19

    PM SCY Solo @ LRRC "Doing work!"

    400 swim
    300 pull w/ SNKL
    200 kick every 3rd 25 FL w/ BD
    100 "Progressive Scull" w/ SNKL

    2x
    400 @ 5:00 WHITE pull w/ paddles + SNKL
    4x100 @ 1:10 swim RD1: PINK, RD2: RED
    :40 REST
    300 @ 3:45 WHITE pull w/ paddles + SNKL
    4x100 @ 1:10 swim RD1: PINK, RD2: RED
    :40 REST
    200 @ 2:30 WHITE pull w/ paddles + SNKL
    4x50 @ :35 swim RD1: PINK, RD2: RED
    1:45 REST

    4x100 @ 1:40 kick H.A.S. 25 FR/25 FL w/ fins + SNKL

    Total: 5000
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters GOLD Workout 2/19/19

    by , February 18th, 2019 at 01:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2x
    2 x 100 1:45
    2 x 75 1:15
    2 x 50 1:00 choice
    2 x 25 :30 strong

    Kick set
    6 x 100 2:15 last 25 fast

    Main set
    4x
    1 x 25 :45 easy
    1 x 50 1:15 mod
    1 x 75 1:30 build
    1 x 100 2:00 strong
    [RD1/3 stroke/IM, RD2/4 choice]

    Freestyle set
    2x
    2 x 150 2:15 last 50 strong
    3 x 100 1:30 desc 1-3
    4 x 50 :50 strong

    Warm down
    4 x 50 1:00

    Total: 4400
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  12. 2/18/19 Workout

    by , February 18th, 2019 at 09:41 AM (Swimming Through Jello)
    Monday, 2/18/2019 Pool Workout

    200 fr
    200 k
    200 st
    200 6-3-6 dr

    2x{4x50 dr/sprint :50
    3x100 flutter kick 25 mod/50 fast/25 mod @ next top or bottom
    8x25 flutter kick long UW :40}

    6x75 pull 1:20 br3,5,7,5 rotate (held :44, somehow)

    4x50 flutter kick w/board ALL OUT 1:10

    150 ez

    16x25 VS :30 IMO

    200 warmdown

    3600y

    Shorter but good push for the legs!
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  13. 2/17/19 Workout

    by , February 17th, 2019 at 04:40 PM (Swimming Through Jello)
    Sunday, 2/17/2019 Garage Weights

    Last week of hard work and then Sectionals taper. Moved up five more pounds on squats. Probably one more squat session after this one.

    Back Squat - 45/5, 135/3, 185/3, 225/3, 255/3, 295/3, 280/5, 265/7, 250/10

    Shoulder Press - 45/5, 75/5, 95/5, 115/5,5,5

    Hang Power Snatch - 95/3, 125/3, 145/3,3,3
    Hang Power Clean + Power Jerk - 145/3,3,3
    //Just some speed/power work.
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  14. Saturday 2/16/19

    PM SCY w/ Trip @ LRRC "Trip's practices are like a broken record"

    1000 swim w/ fins + SNKL
    4x200 @ 3:15 BK k/sw/dr/bld by 50
    4x100 @ 1:20 breathe every 4 pull w/ SP

    9x200
    3 @ 2:35 BK
    6 @ 2:30
    4 - D1-4 (2:23, 2:19, 2:14, 2:11+)
    1 - SMOOTH
    1 - FAST (2:01+)

    6x100 @ 1:30 FR kick w/ fins + BD

    Total: 4600
    Categories
    Swim Workouts
  15. 2/16/19 Workout

    by , February 16th, 2019 at 01:07 PM (Swimming Through Jello)
    Saturday, 2/16/2019 Pool Workout

    Swimming with the National group kids again!

    6x100 1:30 75 sw/25 k
    8x75 1:10 50 dr/25 b
    10x50 :50 - 2 rounds increasing UDK distance

    3x{200 IM (rd 1/3 - k 3:40, rd 2 - dr 3:10
    2x100 IM (rd 1/3 - dr 1:30, rd 2 - k 1:40
    4x50 IMO (rd 1/3 - k fast 1:00, rd 2 - dr :50}
    All fly/fr k w/board 6 UDK

    5x{25 fast :30
    25 EZ :30
    50 fast 1:00
    25 EZ :30
    75 fast 1:30
    50 EZ 2:00}
    IMO+fr

    100 EZ

    3x50 relay starts/swim ins

    100 warmdown

    5100y

    Updated February 17th, 2019 at 12:11 PM by JPEnge

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  16. Friday 2/15/19

    AM SCY w/ ARKM (Arkansas Masters) @ LRRC "Back 2 the Friday Fly Day Part I"
    PM SCY w/ Trip @ LRRC "Back 2 the Friday Fly Day Part II"

    AM Swim:

    2x
    400 @ 6:00 FR every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 @ 1:20 D1-3

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

    8x150 @ 2:15
    odd: 50 FL STRONG/100 FR AE
    even: 100 FL STRONG/50 FR AE

    4x75 @ 1:00 FL SMOOTH w/ focus on no breathing out of walls and head position on breath, PERFECT STROKE! w/ fins

    100 EZ

    Total: 3800

    PM Swim:

    600 swim (100 BK w/ 4 kicks off walls/100 FR 4/6/2)

    12x75 @ 1:10
    #1 - AE FR **
    #2 - 25 FAST FL/50 AE FR
    #3 - 50 FAST FL/25 AE FR
    #4 - 75 FAST FL
    #5-8 - AE FR
    #9 - AE FR
    #10 - 50 AE FR/25 FAST FL
    #11 - 25 AE FR/50 FAST FL
    #12 - 75 FAST FL
    ** All FR w/ 4/6/2 turns, all FL w/ max UW kickouts

    12x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    5x100 @ 1:30 FL kick w/ fins + BD

    100 FLOAT

    Total: 2700
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters GOLD Workout 2/18/19

    by , February 15th, 2019 at 01:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    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
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  18. 2|14|19 LCM

    by , February 14th, 2019 at 07:53 PM (Blog)
    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 itís very slow
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  19. Thursday 2/14/19

    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
  20. 2/14/19 Workout

    by , February 14th, 2019 at 09:43 AM (Swimming Through Jello)
    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.
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