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  1. 6/25/19 Workout

    by , June 25th, 2019 at 07:57 AM (Swimming Through Jello)
    Tuesday, 6/25/2019 CrossFit Workout

    Warmup - bike, KB warmup, stretch, barbell warmup

    Strength - Suitcase deadlift - 110/10, 110+deficit/10, 130+deficit/10 ea side

    Conditioning - 4 rounds
    12 toes to bar
    10 deadlift 115#
    8 hang power clean 115#
    6 front squat 115#
    400m run

    That one was a challenge. My hands are pretty tired from doing the floors and lifting a lot recently, so grip was hard to maintain. Good workout though. Possibly rest day tomorrow, or lift in garage... depends how I feel!
  2. Sunday-Monday 0623-06242019

    by , June 24th, 2019 at 08:05 PM (aztimm's training blog)
    Sunday AM, "open-water," swim @ Barton Springs

    --total of 18 loops, about 4.75 miles
    --stopped for feeds after 11, 14, 15, 17, then had some when I finished
    --wanted to see how long I could go before I started to feel like I might bonk. I've done 5k swims before with no feeds/water. but after I finish those, I'm done, and drink water. 11 loops was about how much I wanted to do, yet still swim more after.
    --11 loops without equipment, 3 loops with fins, 1 without equipment, 2 with Agility paddles, then 1 final without
    --I splashed at about 7am. there is free entry until 8am, and it gets busy about 7:30 to 8. when I stopped after the 11 (about 9am), the place had really cleared out. since I was stopping anyway, I asked someone getting in if the guards called people out, she asked a guard, and he said no it was fine to swim. was just very odd, but I had a good swim without running into the casual swimmers.
    --when I finailly finished and got out, I realized it was sprinking. just a light drizzle, I didn't notice while I swam. I heard it was like that for a while, so maybe that's why people left.

    Monday AM solo swim @ gym pool (SCY)

    1300 w/u various

    100 kick w/board + fins
    4 x 125, drill/free/stroke/free/drill
    100 kick w/board + fins
    850 free w/fins (1:26 pace)
    100 kick w/board + fins

    150 easy various

    4 x 200 @ 3:00
    4 x 150 @ 2:10/2:05 (odds on 10/evens on 05), pull w/buoy + Agility paddles

    200 w/d

    TTL: 4800 yards, 76 min
    Backstroke: 175
    Breaststroke: 300
    Freestyle: 4025
    Kick: 300

    I needed that longer warm-up to just stretch out after the long swim yesterday. felt pretty tight and really didn't expect to swim this much, but I started to loosen up.

    not sure if that 850 was supposed to be 800 or 900, but I intended it to be one of those.
    when I got to the 150s, I was really feeling good. the varying pace worked pretty well.

    I'm signed up for 2 10k swims now!
    Swim to the Moon, near Hell, MI
    Bridges to Bluffs, Knoxville, TN

    I'm on the fence if I'll do our zone LCM meet and/or (or neither) a 4k swim near Dallas in July.
    Swim Workouts
  3. Monday 6/24/19

    AM LCM w/ BASH @ Main Pool

    300 FR kick H.A.S. w/ SNKL
    12x50 @ :10 rest mixed kick H.A.S. w/ SNKL

    16x50 @ 1:10 kick H.A.S. 25 FAST/25 SMOOTH w/ fins + SNKL
    4 - FL (FAST = UW)
    4 - FR

    4x250 @ 3:45 SMOOTH FR kick H.A.S. w/ fins + SNKL

    300 FLOAT

    Total: 3000
    Swim Workouts
  4. Weekend Workout

    by , June 24th, 2019 at 09:18 AM (Swimming Through Jello)
    Another weekend of doing floors and hoisting furniture around. Should be only about another week of this at most, we'll see how things go.

    Saturday, 6/22/2019 Garage Lifting

    Well, I had been planning on swimming this morning, but I showed up and there was no Masters coach there - the coach that was supposed to be doing it was running his kid group and didn't want to split attention. So I coached instead. Lifted in the garage afterward.

    Snatch - 95/1,1, 115/1, 135/1, 155/1, 165/1, 175/1, 185/1, 195/1, 200/b,1

    Snatch Push Press - 135/3, 155/3, 175/3,3,7

    Pause Back Squat - 135/2, 185/2, 235/2x5

    Sunday, 6/23/2019 Garage Lifting

    Power "cleanjerk" - 95/2, 135/2, 165/2, 185/2x5

    Strict Press - 45/5, 75/5, 105/5x3

    A1) Russian KBS - 53/15x3
    A2) Russian Twist - 20/20x3

    Monday, 6/24/2019 Pool Workout

    Finally back in the pool again!

    300 fr/200 IM k/dr/100 IM
    4x50 k IMO :15 rest

    Main set all on :15 rest between repeats, Masters Minute between sets
    4x{150 free aerobic
    50 free d1-4}
    4x{100 free aerobic
    50 back d1-4}
    4x{50 free aerobic
    50 kick d1-4}

    4x50 6-1-6 w/pads + fins :50
    200 free neg split 3:00
    4x50 6-1-6 w/pads + fins :50
    100 free neg split 1:30
    6x25 w/pads + fins UW+flip+sprint :40

    200 warmdown

  5. Saturday 6/22/19

    AM LCM @ M. E. Lyons YMCA "Summer Cuda Classic" Day #1

    It is amazing what a week of heavy training will do to you. Here I was, a week ago, with only a minuscule amount of rest, sprinting like a champ. Today, back to my regular middle distance repertoire, I felt like I was swimming through soup.

    200 BK - 2:51.55 (1:21.67/1:29.88) - I lost my legs big time on the back 100. Not only did I lack a kick, but my legs felt like I was dragging two cinder blocks through the water.

    200 FR - 2:19.71 (1:07.79/1:11.92) - Again with the no legs. My freestyle has felt like it had a spring in its step all week, but today, when it came time to race, it just felt sluggish.

    400 FR - 4:59.66 (1:11.19/1:16.42/1:17.32/1:14.73) - First of all I had to wait FOREVER to swim this event. I had great walls and found myself grabbing a little more water than I did on the 200, but again, felt sluggish. Also not sure which genius decided to schedule the 200 FR and 400 FR back to back.

    Total: 2900
  6. 6/21/19 Workout

    by , June 21st, 2019 at 08:55 AM (Swimming Through Jello)
    Friday, 6/21/2019 CrossFit Workout

    Warmup - KB warmup, stretching

    Strength - A1) KB 1-leg RDL - 35/12, 44/12, 53/12 (ea leg)
    A2) Waiters' Carry - 50/60m, 60/60m, 70/60m (ea arm)

    Conditioning - 3 rounds
    200m run
    10 lateral box stepovers 24"
    10 Russian KB swings 53#
    10 goblet squats 53#

    Extra - B1) Feet elevated hip bridge - 20x3
    B2) GH raises - 10x3

    C1) DB hammer curls - 25#10x3
    C2) Banded tricep extentions - 10x3

    Lots of work today, hopefully will not be too sore to swim well tomorrow!
  7. Thursday 6/20/19

    AM LCM w/ BASH @ Main Pool "I.M. + Recovery"
    AM Weights @ YMCA


    800 SKIP

    2x50 @ 1:00 STRK drill
    100 @ 1:40 D1-3 (1:22, 1:17, 1:12)
    STRK = I.M.O. by RD

    2x300 @ 5:00 I.M. (done as 3x100 I.M. 1 kick/1 drill/1 swim) w/ fins
    2x200 @ 3:30 FR kick H.A.S. w/ fins + SNKL
    2x300 @ 5:00 I.M. (done as 50 FL/50 BK/50 BR) w/ fins
    2x200 @ 3:15 FR kick H.A.S. w/ fins + SNKL

    100 EZ

    Total: 3500


    3x8 DB shoulder press (10/20#)
    3x8 DB S-arm bicep curl (10/20#)
    3x8 DB tricep extension (10/20#)
    3x8 DB S-arm row (10/20#)
    3x8 DB bench press (10/20#)
    3x10 hip adductor (50#)

    3x10 hip abductor (50#)
  8. 6/20/19 Workout

    by , June 20th, 2019 at 09:28 AM (Swimming Through Jello)
    Thursday, 6/20/2019 Pool Workout

    I'm still pretty worn out from doing floors when I get home from work, plus I also got to dig around in my wife's shower drain to pull out a massive hairball last night! But I got good work done today despite only having an hour and taking a bit to get into the swing of things. Tried to push stuff as much as I could.

    200 fr/200 bk/200 k/200 IM dr

    400 fr D by 100s 6:30
    6x50 fr/st IMO by pairs 1:15
    3x100 p 1:45
    6x50 k/dr IMO by pairs 1:10
    200 k VS 4:15
    4x50 RIMO :50 (fr warmdown)

  9. Wednesday 06192019

    by , June 19th, 2019 at 05:39 PM (aztimm's training blog)
    Wednesday AM solo swim @ Sendero (SCY)

    1200 w/u various

    100 kick w/fins + board
    4 x 125, drill/free/stroke/free/drill w/fins
    100 kick w/fins + board
    500 free w/fins (7:04)
    100 kick w/fins + board

    100 easy

    500 free (7:07)
    500 free w/Agility paddles + buoy (6:37)

    200 w/d

    TTL: 3800, 60 min
    Back: 175 yards
    Breast: 225 yards
    Free: 3100 yards
    Kick: 300 yards

    I went to the gym yesterday, felt so good on the treadmill I must have almost overdone it. Along with still having sore arms today, my legs felt tired too.
    When I got in the gym pool yesterday, I truly felt like just getting right out, my arms were so tired. I did 900 yards and felt pretty cooked.
    Swim Workouts
  10. Wednesday 6/19/19

    AM LCM w/ BASH @ Main Pool

    500 swim every 4th 25 head-up scull
    odd @ :50 FR
    even (#2, 4, 6) @ 1:05 kick on back in S-line
    even (#8, 10) @ :55 BK

    12x100 w/ fins
    4 @ 1:45 FR kick w/ BD
    4 @ 1:40 BK kick in S-line
    4 @ 1:30 FR swim

    odd: STRK/FR by 25
    even: FR/STRK by 25
    4 @ 1:40 STRK = BK
    4 @ 1:45 STRK = FL
    4 @ 1:50 STRK = BR w/ FL kick

    4x200 @ 3:00 pull w/ SNKL
    1:00 REST
    4x200 @ 3:00 pull w/ paddles + SNKL
    1:00 REST
    4x200 @ 3:00 swim w/ SP + SNKL

    24x50 @ 1:00
    #1/#6 - FAST
    #2-5 - SMOOTH

    50 DIVE FAST (30.3, 29.3, 29.4)
    150 EZ

    100 EZ

    Total: 7700
    Swim Workouts
  11. Tuesday 6/18/19

    AM LCM w/ BASH @ Main Pool
    AM Weights @ YMCA


    4x200 @ :10 rest
    1/3 - FR
    2 - BK
    4 - I.M. drill

    5x w/ SNKL
    100 @ :10 rest FR
    50 @ :10 rest FL drill (25 R arm/25 L arm)
    50 @ :10 rest BR drill (BR w/ FL kick)

    100 @ :10 rest BK
    50 @ :10 rest 25 kick on back in S-line/25 double arm BK

    100 BK SMOOTH

    2x150 @ :20 rest SMOOTH FR kick w/ BD

    2x50 @ 1:05 FAST FR kick w/ BD
    100 @ 1:50 SMOOTH FR

    5x100 @ 1:30 WHITE (1:21, 1:20+, 1:21+, 1:20+, 1:21)
    1:30 REST
    4x100 @ 1:25 PINK (1:16, 1:17, 1:17+, 1:16+)
    2:10 REST
    3x100 @ 1:20 RED (1:14-, 1:14+, 1:12-)

    200 EZ

    Total: 4800


    3x8 BB RDL (45/65#)
    3x8 BB back squat (45/65#)
    3x8 S-leg glute (30/70#)
    3x8 S-leg curl (10/30#)
    3x8 S-leg extension (10/30#)
    3x10 hip adductor (30#)
    3x10 hip abductor (30#)
  12. 6/18/19 Workout

    by , June 18th, 2019 at 08:01 AM (Swimming Through Jello)
    Tuesday, 6/18/2019 CrossFit Workout

    First really uncomfortably humid morning of the spring/summer. Felt like working out in soup!

    Warmup - bike, row, stretching

    Strength - A1) Bench Press - 45/10, 95/10, 135/10, 145/10, 155/10
    A2) DB bent row - 50/15x3 ea arm

    Conditioning - AMRAP 15
    500m row
    30 wall ball
    15 power clean 135#
    2 rounds + row + 6 wall ball
  13. Monday 06172019

    by , June 17th, 2019 at 08:48 PM (aztimm's training blog)
    Monday AM solo swim @ gym pool (SCY)

    1300 w/u various

    100 kick w/fins + board
    4 x 125 done drill/free/stroke/free/drill
    100 kick w/fins + board
    600 swim w/fins
    100 kick w/fins + board

    100 easy

    4 x 200 @ 3:00

    250 swim with parachute

    250 w/d

    TTL: 4100, 68 minutes
    150 back
    250 breast
    3400 free
    300 kick

    we had horrible storms overnight and I got woken up for about 30 minutes. seemed to be a little of everything, rain, wind, thunder, lightning, and hail.
    I drove to Sendero this morning, but it was closed. not sure why, the storm was all over by then. I seriously thought of just going home, but knew I'd regret it. so drove to the gym.

    this was my 4th day in a row of long swimming (about 4000+) each day. when I first got in the water my triceps just felt so sore. I figured I'd do a warm-up, some kicking, some drills, then the swim with fins. I did a 200, came in on 2:50 so figured if I could keep doing that I might as well do a few. didn't really push any of those, but kept up a 2:50 pace (on the 3:00 interval).

    by the time I put on the chute, well I was quite fried. but I was curious how I'd feel. tomorrow is a gym day for me, but I usually do about 1000 swim at the end. my legs should be fine for treadmill at least.
    Swim Workouts
  14. Monday 6/17/19

    AM LCM w/ Blue Ash Dolphins (BASH) @ Blue Ash YMCA Main Pool "Hey Bill, you like 150s?"
    PM SCY w/ BASH @ Blue Ash YMCA Ferris Pool "Power, Resistance, Speed"

    AM Swim:

    100 swim
    50 S-line kick on back

    4 @ 2:35 50 BK/25 L-side kick/25 R-side kick/50 FR
    4 @ 2:25 50 BK/25 S-line kick on back/75 FR
    4 @ 2:15 FR

    4 @ 3:00 FR kick H.A.S. w/ fins + SNKL
    4 @ 2:20 FR w/ SP + fins + SNKL
    4 @ 2:15 25 catch-up drill/25 FR w/ SP + SNKL

    3x150 @ :10 rest drill I.M. (no FR)

    **Bill said his swimmers' BK starts were awful this past weekend so we spent 10 minutes working on BK starts, primarily focusing on arching the back.

    3x150 @ 2:30 EZ

    Total: 5100

    PM Swim:

    400 swim every 4th 25 scull w/ SNKL
    5x100 @ 1:45 FR kick w/ BD
    5x100 @ :10 rest pull w/ paddles + SNKL

    3x25 @ :30 rest FAST w/ chute (half closed, RD1/RD2) or bucket (RD3/RD4)
    3x25 @ :20 rest FAST
    75 EZ
    Odd RDs - FR
    Even RDs - FL

    200 EZ

    Total: 2500
    Swim Workouts
  15. 6/17/19 Workout

    by , June 17th, 2019 at 09:11 AM (Swimming Through Jello)
    Monday, 6/17/2019 Pool Workout

    600 100 fr/50 bk
    400 50 fr/50 br
    200 50 fl/50 fr (1st fl dr)

    8x100 1:40 fr 2 mod/1 b
    4x50 dr/sw ez 1:10
    8x100 1:50 2 fr mod/1 IM
    6x50 dr/sw ez 1:00
    300 fl/fr/bk/fr/br/fr build fr

    100 warmdown


    Weekend basement work much have taken more out of me than I thought, I was pretty slow today! But good way to start the week getting some good work done - 3700 in an hour and a quarter is pretty good.
  16. 6/16/19 Workout

    by , June 16th, 2019 at 09:25 PM (Swimming Through Jello)
    Spent most of the weekend with my dad rectifying some water damage in my basement and replacing the old carpets with vinyl plank. Got some walls replaced and a very good start on the floors, but man, that's tiring! Went to the garage for a workout after dad left today.

    Sunday, 6/16/2019 Garage CF Workout

    2 rounds, moving continuously:
    10 power snatch 135#
    1 backyard walk 1-arm 53# KB overhead carry (switch arms halfway)
    10 power clean 135#
    1 backyard walk
    10 power jerk 135#
    1 backyard walk
  17. Saturday-Sunday 0615-06162019

    by , June 16th, 2019 at 07:46 PM (aztimm's training blog)
    Saturday PM solo swim @ gym pool

    1100 w/u various

    100 kick w/fins + board

    2 rounds:
    * 2 x 125 done as 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    * 25 easy free w/fins
    * 25 fast fly w/fins

    100 kick w/fins + board

    100 easy swim

    950 swim (I came up short, wasn't sure if short or over until after... 13:14/1:23 pace)

    150 done as 50 free/50 breast

    4 x 150 pull w/Agility paddles + buoy @ 2:05

    200 swim w/parachute (3:38)

    200 w/d

    TTL: 4200 yards, 68 min.

    I was going to head to Sendero, then randomly remembered something about a kids meet there. looked online and confirmed. had my own lane at the gym (a few others off/on in the other lane).

    Sunday AM solo, "open water," swim @ Barton Springs

    got in about 4.25 miles in 2:18 (maybe a little more distance, tough to say)
    my watch gave a strange graphic for distance; it goes out of the pool based on cell towers, I think (when I looked at 100 splits a few were :45 or so and that's a 50 for me, if I'm lucky).
    II had a late start, left home around 6:45. got there and both electric spaces were taken, so I had to pay and park in a normal spot.
    the pool itself wasn't too busy when I started, and truthfully while I was swimming I didn't really run into too many people (I think 3), and I didn't think it was too crowded...until I got out and could see everyone from the deck.

    I wasn't planning to swim yesterday, but with the sudden disappearance (and probably death) of Charlie van der Horst, I thought I should do something.

    my arms were tired fairly early on this morning (I guess that's what it is like if you do the full SCAR or other stage swims). Initially I thought I'd get in about 12 loops. I managed 8 before I breaked for my first feeds. Then another 6. Then 2 with fins. Then one last just to prove I could. Each loop is about 1/4 mile, so about 4.25 miles (+/-).
    Swim Workouts
  18. Sunday 6/16/19

    AM LCM @ Miami (OH) University "Summer Classic" Day #3

    400 swim every 4th 25 scull w/ SNKL
    9x50 @ :10 rest
    1 - kick
    1 - 25 drill/25 build
    1 - 25 FAST/25 EZ

    5x50 @ :15 rest V.K. 6 fast FL kicks/12.5 UW/12.5 EZ/12.5 FAST/12.5 EZ

    50 EZ
    2x25 DIVE FAST
    100 EZ

    50 BK - 34.83 - My throwaway event for the day. Continued with the theme for the back half of this meet: strictly sprinting! Not much to say about this race other than I am still not a backstroker, regardless of distance!

    50 FL - 28.51 - Had a great start and breakout, but faded down the stretch with my turnover. Was very happy to be well under 29 seconds.

    100 BR - 1:14.52 (34.2/40.3) - Great first 50, but lost my form on the second 50. Head started to move around and my hips started to ride too low in the water. Would have loved to have gotten the Sectional cut (1:13.69), but at least I know I can definitely get it when fully rested (if I choose to swim it).

    200 Medley Relay - BR - 30.70 - Clock may have been wrong on this one. Certainly did not feel like a 30-point! By this point, my hip flexors were so sore from all the sprint breaststroke this weekend.

    Total: 4150 (there was a lot of warm-up and warm-down in between the events)
  19. Workout 06/15/19: morning

    by , June 15th, 2019 at 09:53 PM (Maple Syrup with a Side of Chlorine)
    Still swimming two days a week but not blogging. I have been working on "pool open water" sets the past 6 weeks. Today we did (without lane lines):

    200 swim/100 kick/200 pull [did extra 200 swim, 200 pull, 100 im]
    4 x 50 quarter's strong

    "300's served 5 ways" ...
    -300 on 6:00 [done as 4 laps counterclockwise around full 6 lane 25yd pool - no walls]
    ....I did an extra lap
    - 6 x 50 on 1:00 [wherein all 5 of us swam between lanes 2+4, rotating position in lane]
    - 2 x 150 [done as 2 laps clockwise around the full pool - no walls]
    - 3 x 100 on 2:00 [between lanes 2+4, I did 150's with Matt]
    - 4 x 75 k-s-p on 1:30

    - 200 loosen plus and extra 100
    [Masters/Rec/3200 yds/68 min]

    While my current Open Water schedule is zilch, I have been incorporating this type of training/awareness since we do have triathletes in our group. At all times passing, touching of legs, and generally getting used to swimming with someone practically on top of you is encouraged. Everyone really feels the lack of benefit from a flipturn every 25 years when we do the full pool swims with accompanying chop. We have also worked on sighting techniques, turning through corners (with imagined buoys), and talking about starting and finishing races (like...should I start in the middle or outside of the main group, or let them go ahead for like 10 seconds so I don't get clobbered in the first 100 yds of the race). With some changes in the management of the Rec Center I am able to sneak in a few minutes early and have bumped my swims up to 32-3600 yds (from 24-2600), which has been good for me.
    Swim Workouts
  20. Saturday 6/15/19

    AM LCM @ Miami (OH) University "Summer Classic" Day #2

    400 swim w/ SNKL
    9x50 (6 FR w/ SNKL, 3 BK)
    1 - 25 kick/25 drill
    1 - 25 drill/25 build
    1 - 25 FAST/25 EZ

    5x50 25 FAST/25 EZ

    50 EZ
    2x25 DVIE FAST
    50 EZ

    (700 assorted warm up before 200 FL)

    200 FL - 2:28.37 (31.5/36.00/37.1/43.6) - This felt pretty good until it didn't, which was in the last 25 meters. I locked up really badly, and without that extra wall on the last 25 (in SCY and SCM), my stroke unraveled swiftly. Tells me I am not quite in shape enough to pull off a great 200 FL.

    400 EZ

    (500 assorted warm up before 50 BR)

    50 BR - 32.75 - So back in the day, I used to boss around the kids in this event. It was the event I won at several league championships each summer during college, and when I didn't win it, I was runner-up by a very slim margin to an eventual YMCA national champion. After going a 35.5 a few weeks ago at the end of a power/speed workout, I was looking to be 34 low or maybe 33 high. I was first off the blocks with a great start and then nailed my pullout and breakout stroke. After that I new it was going to be a good swim, but was very surprised to see 32.75 on the scoreboard. Was long on my finish. That was the only disappointment from the race. Well, that and the fact that I have to swim as exhibition at this meet, and I ended up winning the event by nearly half a second, so I actually didn't win it

    600 EZ (100 swim/100 kick w/ BD) w/ SNKL

    Total: 3700