View RSS Feed

All Blog Entries

  1. 7|25|19 24m pool


    10 x 48m from the block, o-fr | e-br
    3 x 48m from the block, bk | br | fr
    3 x 48m from the block, fr with fins
    150 kick as 24m flutter | 24 frog
    100 kick as 24 flutter | 24 atlantis
    100 drill with fins and snorkel

    My yard produces delicious seasonal fruit. Loquats in the springtime, tomatoes, peppers, and figs (see image) through the summer. Unfortunately wildlife takes about 85% and leaves me about fruitless.

    This cute little vermin belongs to a family of raccoons that invade my yard. They eat here so often they are unafraid of me

    Updated July 27th, 2019 at 05:53 AM by __steve__

    Categories
    Uncategorized
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	F5D4361F-4DFF-4C58-AF53-1EB9AB7AF60C.jpg 
Views:	18 
Size:	68.2 KB 
ID:	12113   Click image for larger version. 

Name:	15D50EE0-9896-46BE-ACE3-E1CCA18207A6.jpg 
Views:	12 
Size:	58.4 KB 
ID:	12114  
  2. Wednesday 7/24/19

    PM LCM w/ Trip @ LRRC
    CORE7 post swim

    12x50 @ :15 rest FR kick H.A.S. w/ SNKL

    8x100 @ 2:00 BEST AVG FR kick w/ BD (1:44-, 1:42-, 1:42+, 1:44+, 1:46, 1:52, 1:48, 1:43)

    100 EZ kick/dolphin dives

    Total: 1500

    Not too bad on the FR kick. Man, LCM FR kick with a board is just the pits. It's soooo good for leg strength, but it just sucks soooo much. I went on 2:00 to keep pace with Trip who was swimming them on the same interval. Numbers five through seven probably would have been a lot faster and closer to the other six times if I had more rest!

    CORE7:
    - statue of liberty sit ups (no weight)
    - single leg v-ups
    - full body crunch
    - crunch (:30) to sit-up (:30) (RD1), sit-up (:30) to crunch (:30) (RD2), crunch to sit-up alternating (RD3) w/ 6# mb
    - sit-up with arms raised above head
    - streamline hold (RD1/RD2), leg hold 6 inches off ground w/ 6# mb between legs (RD3)
    - flutter kicks (RD1), leg hold 6 inches off ground w/ 6# mb between legs (RD2/RD3)
  3. Tuesday 7/23/19

    PM LCM w/ Trip (sort of) @ LRRC

    4x150 @ :25 rest FR kick H.A.S. w/ SNKL
    6x50 @ 1:20 FL kick H.A.S. w/ SNKL

    2x
    300 @ 4:30 D1-2 FR kick H.A.S. w/ fins + SNKL (4:05+, 3:51)
    3x100 @ 1:40 D1-3 FR kick on BK in S-line w/ fins (1:17, 1:12+, 1:05+, 1:18, 1:09+, 1:03+)

    200 EZ kick

    Total: 2300

    Trip is tapering for Nationals so I did his 300/3x100 set with him. While he swam, I paced him with my kick set!
    Categories
    Swim Workouts
  4. 7/22-7/23/19 Workouts

    by , July 23rd, 2019 at 09:10 AM (Swimming Through Jello)
    Got a deluge Monday morning so didn't go to the pool - apparently that was a good idea because the whole thing flooded.

    Monday, 7/22/2019 Garage Weights

    Warmup - plyos, stretching

    Snatch + Hang Snatch + Overhead Squat - 95/1+1+1, 115/1+1+1, 135/1+1+1, 155/1+1+1, 175/1+1+1, 185/1+1+1x3

    Pause Front Squat - 135/2, 185/2, 205/2x5


    Tuesday, 7/23/2019 Pool Workout

    400 50fr/50bk
    300 50 bk/50 br
    200 50 br/50 fr
    100 fly

    4x{200 :10 rest
    2x100 k :10 rest}
    200 o-fr, e-pull
    100s IMO

    12x50 1:00 k/dr/sw IMO (all but br w/fins)

    200 warmdown

    3400m
    Categories
    Uncategorized
  5. Monday 7/22/19

    PM LCM Solo @ LRRC

    5x100 @ :20 rest FR kick H.A.S. w/ SNKL

    16x50 @ 1:15 V.S. kick w/ BD
    FAST = FR
    SMOOTH = BR
    :40-, :40+, :42, :42- on the 4 fast 50s

    8x50 @ 1:10 FL kick w/ SNKL
    #1 - 12.5 UW/37.5 H.A.S.
    #2 - 25 UW/25 H.A.S.
    #3 - 37.5 UW/12.5 H.A.S.
    #4 - 50 H.A.S.

    100 EZ

    Total: 1800
    Categories
    Swim Workouts
  6. 7|21|19 SCM

    162 lbs
    6:00 PM, outside pool, water was 92F, air was just below that

    10 x 50 from block on 2:00, fr-o / br-e
    Categories
    Uncategorized
  7. 7/21/19 Workout

    by , July 21st, 2019 at 05:34 PM (Swimming Through Jello)
    Sunday, 7/21/19 Bike Ride

    12.1 mi bike ride, 48 minutes.

    Prepping for mini-triathlon (300 y sw/11.8 mi bike/3 mi run) at the end of August.
    Categories
    Uncategorized
  8. 7/20/19 Workout

    by , July 21st, 2019 at 02:24 PM (Swimming Through Jello)
    Saturday, 7/20/2019 Pool Workout
    Lindbergh HS (SCY)Swam with the club team in the morning to beat the heat. Good one today!

    300 50 sw/25 k
    2x200 1-sc/p x25, 2-k/dr IM
    3x100 IM 1:30 d1-3

    3x{75 k 1:30 rotate 25 UDK/50 build
    50 k 1:00 b/fast
    100 ez 2:00}
    25 UDK from blocks fast (11.2, meh)

    4x100 1:30 fins/pads cruise
    4x100 1:20
    4x100 2:00 race
    3x100 1:30 fins/pads cruise
    3x100 1:15
    3x100 2:00 race
    2x100 1:30 fins/pads cruise
    2x100 1:10
    2x100 2:00 race

    50 ez
    50 fast from push (24.8 - not bad at end of workout and not sprinting much this summer!)

    200 warmdown

    4800y

    Updated July 21st, 2019 at 09:21 PM by JPEnge

    Categories
    Uncategorized
  9. Saturday 7/20/19

    AM LCM Solo @ LRRC

    5x200 @ :30 rest FR kick H.A.S. w/ SNKL

    6x100 "Rouse 100s" w/ fins
    2 @ 2:30
    2 @ 2:15
    2 @ 2:00

    100 EZ

    Total: 1700
    Categories
    Swim Workouts
  10. 7/19/19 Workout

    by , July 19th, 2019 at 08:29 AM (Swimming Through Jello)
    Tweaked a hamstring playing softball yesterday and left shoulder has been a little bum, so went a bit lighter today.

    Friday, 7/19/2019 CrossFit Workout

    Warmup - gymnastic warmup, cardio stuff

    Strength - A1) Suitcase Deadlift - 110/12x3 ea side
    A2) Parallette tuck hold - 30s x 3

    Conditioning - 10 rounds
    5 DB PP 40# ea hand
    10 ring rows
    20 double unders
    14:04
    Categories
    Uncategorized
  11. Thursday 7/18/19

    PM LCM Solo @ LRRC

    500 FR kick H.A.S. w/ SNKL

    3x
    4x50 kick w/ SNKL

    RD1/RD3: BR H.A.S.
    RD2: FR on side (switch sides at 25)

    Total: 1100
    Categories
    Swim Workouts
  12. 7|18|19 LCM and stuff earlier

    7|16|19 almost a SCM swim

    Went to the base pool. Water had little visibility, floating / suspended stuff, an organic layer of film floating, and an unusual sensation on skin. Recalled similar conditions last year before I got sick. Didnt feel right so I got out after only 100m. In locker room the large trash had three water logged diapers closed up.
    Drylands:
    3 x 1:00 work / 2:00 easy on assault bike (>500watts on work)
    1 set ea: leg press 270, leg extensions, calf raises

    7|18|19 LCM
    100 ez
    3x100 on 2:20 as 50Fr / 50 bk or br
    5 x 50 fr with fins on 1:00 mod effort low mid 30s
    5 x 50 fr with fins on 1:00 sprint breakout + 3 strokes, cruise on surface rest of the way
    10 x 15 m fr sprint / 15 m ez bk or br on 1:00
    400 slowmotion fr snorkel and fins
    Categories
    Uncategorized
  13. 7/18/19 Workout

    by , July 18th, 2019 at 09:36 AM (Swimming Through Jello)
    Afternoons are getting pretty oppressively hot/humid the rest of the week, so did some yoga in the basement on Wednesday. Then storm rolled in so it actually got the pool to a decent temperature for this morning.

    Thursday, 7/18/2019 Pool Workout
    Kennedy Rec Center (LCM)

    6x200 :15 rest 1-5 add-on backstroke, 6 IM

    3x8x50 IMO
    1st set - k 1:00
    2nd set - drill 1:10
    3rd set - sw 1:10 push short-axis strokes

    4x4x50 1:00 V.S.
    1st set - fly
    2nd set - fly k/fins
    3rd set - free
    4th set - free k/fins

    200 warmdown

    3400m

    1 more week outside/long course, apparently. Probably good since the real summer heat is starting to show up. Have a softball game tonight if we get enough people to field a full team.
    Categories
    Uncategorized
  14. Wednesday 7/17/9

    PM LCM Solo @ LRRC

    6x100 @ :20 rest FR kick H.A.S. w/ SNKL

    3x
    4x50 @ 1:10 FL kick H.A.S. + first 15M UW in S-line w/ SNKL

    6x50 @ 1:30 FR kick H.A.S. + body roll w/ SNKL

    Total: 1500
    Categories
    Swim Workouts
  15. Tuesday 7/16/19

    PM LCM Solo @ LRRC

    5x100 @ :20 rest FR kick H.A.S. w/ SNKL

    12x50 kick H.A.S. w/ SNKL
    odd @ 1:10 FL
    even @ 1:20 BR

    Total: 1100
    Categories
    Swim Workouts
  16. 7/16/19 Workout

    by , July 16th, 2019 at 08:16 AM (Swimming Through Jello)
    Tuesday, 7/16/2019 CrossFit Workout

    Warmup - rowing, med ball warmup, barbell warmup

    Strength - Hang Clean + Power Jerk - 95/3+1, 115/3+1, 135/3+1, 155/3+1, 175/3+1, 195/3+1, 205/3+1

    Conditioning - EMOM 16
    1 - 10 power jerk 120#
    2 - 12 cal assault bike
    3 - wall walk + 12 shoulder taps
    4 - 15 med ball cleans 20#

    Worked up a heck of a sweat on that one!
    Categories
    Uncategorized
  17. 7|15|19

    161 lbs
    91F on pool thermo!

    SC? 26.2 yard (24 m) pool

    13 x 1 lap on 1:20
    Fr to the 15 m flags, roll to bk with a bk-br turn and stroke back

    10 x 24m on 2:00 from block (a few relay) nb fr sprint

    5 x 24m on 1:00 from block 1 breath fr sprint
    Categories
    Uncategorized
  18. 7/15/19 Workout

    by , July 15th, 2019 at 09:15 AM (Swimming Through Jello)
    Saturday did a 12-mile bike with my wife. Didn't go real fast but man, my butt hurt from the seat afterward! Then drove up to Quad Cities for a bachelor party for a buddy. Even though I really didn't do anything active Sunday, for some reason my tris/lats were really sore in the water this morning.

    Monday, 7/15/2019 Pool Workout
    Kennedy Rec Center (LCM)

    400 sw
    4x100 k 2:15 d1-4
    3x200 pull 3:30 150 fr/50 IMO

    4x{4x50 fast"ish" 1:00
    100 ez 2:30}
    Rd1-fr, Rd2-bk, Rd3-fr, Rd4-IMO

    300 cruise
    300 fr 50 r-arm/50 l-arm/50 sw
    200 p negative split
    100 fr FAST

    200 warmdown

    3800m

    Updated July 15th, 2019 at 09:53 AM by JPEnge

    Categories
    Uncategorized
  19. Sunday 7/14/19

    PM LCM @ UALR (warm-up @ LRRC) "Tucker Memorial Invitational" Day #3

    400 swim every 4th 25 scull
    4x50 @ :50 25 B&A drill/25 BUF
    2x50 @ :50 @ 400 PACE (:33+, :34-)
    100 EZ

    300 assorted warm-up @ UALR during the 10 minute warm-up session before 400 started.

    400 FR - 4:35.93 (1:03.66/1:08.95/1:11.87/1:11.45) - Well I decided when I woke up this morning that I was going to throw the kitchen sink at everyone on my opening 150 and then see what happens. I knew I was going to hurt anyways the last 75 meters, and figured if I wanted to try and win the damn thing, I was going to have to go out hard and build a lead. Well it sort of worked. I was out 3 seconds ahead of the pack at the 200, but I paid somewhat for my aggressive opening 200 on the last 40 meters. All in all, the best swim of the weekend, hands down. I can't complain about dropping over 3 seconds from my lifetime best in this event at my age. Now for a few weeks of easy kicking to let my shoulder heal, and then on to SCY season!

    Total: 1500
  20. Saturday 7/13/19

    PM LCM @ UALR (warm-up @ LRRC) "Tucker Memorial Invitational" Day #2

    400 swim
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    100 @ 1:40 build (1:10)
    100 @ 1:40 @ PACE (1:09)
    200 EZ

    800 FR - 9:35.35 (1:05.63/1:10.30/1:11.60/1:12.59/1:13.72/1:14.19/1:14.81/1:12.51) - Well I was out a few tenths faster (4:40.12) than last year (4:40.39), but then my back 300 was just bad. Did not manage to keep the momentum going from the front 400. Ended up a few seconds off my best. A little disappointed I wasn't faster, because there were certainly times during the past 10 weeks of training that felt so good I would have expected this to be faster!

    400 EZ

    Total: 2400