View RSS Feed

Recent Blogs Posts

  1. 10/15-10/16 Workouts

    by , October 16th, 2019 at 09:06 AM (Swimming Through Jello)
    Tuesday, 10/15/2019 CrossFit Workout

    Warmup - assault bike, stretching, plyos, barbell/gymnastic set

    Strength - Back Squat - 45/5, 135/4, 185/4, 210/4,4,4,4,20

    Conditioning -
    50 cal assault bike
    50 box jump overs 24"
    50 toes to bar
    8:54

    Wednesday, 10/16/2019 Pool Workout

    Going to try to swim with the National club group Wednesdays for an extra challenge as much as I can.

    200 sw 2:50
    2x150 IM mix 2:20
    3x75 fr dr 1:10
    4x50 st dr :55
    5x25 br :30

    4x100 1:20 6 beat k!
    3x200 IM 3:00
    5x150 p/pads 2:15 o-D1-3, e-br5
    2x500 sw/fins 6:00 build

    6x25 accelerators (fast kick at flags to 15m sprint)
    6x50 turn races (ez to flags, sprint to turn and back - alternate turning at T and turning at wall)

    200 warmdown

    4450y
    Categories
    Uncategorized
  2. 10|15|19

    by , October 15th, 2019 at 12:00 PM (Blog)
    LCM pool set up SCY with floating bulkhead. I used the other side of it which I estimate to be, with 6” thick bulkhead, about 27 meters. I started with a set in the 12m wide area, diving from the gutter.

    8 x 24m fr NB on 1:00 dive from gutter
    had to take a breath on the 5th so I sat one out and did another 3.

    540m with shrt fins and snorkel, moderate bursts off wall and fast fr for a few strokes then recovery swim. Included head-up, fly kick fr drill, and fist drill.

    270 kick snorkel (flutter and frog)



    Weights
    3 x 20 LP (180 added) +20 pull downs (100 units) + 20 DBBP #40’s) supersetted with no rest
    6 sets various shoulder things
    1 set calves

    Updated October 15th, 2019 at 07:02 PM by __steve__

    Categories
    Uncategorized
  3. Some Workouts

    by , October 14th, 2019 at 02:11 PM (Swimming Through Jello)
    Friday, 10/11/2019 CrossFit Workout

    Warmup - assault bike, plyos, barbell warmup

    Strength - A) Power Clean + Clean - 95/1+1, 135/1+1, 165/1+1, 185/1+1, 205/1+1, 225/1+1, 235/1+f, 1+f
    B) Ring Dips - 3x10

    Conditioning - EMOM 16
    1 - 12 cals assault bike
    2 - 10 pause ring rows
    3 - 30m right arm OH carry 75#
    4 - 30m left arm OH carry 75#


    Monday, 10/14/2019 Pool Workout

    10x100 :10 rest; o-k/sw, e-sw/dr

    8x50 :50 build/hard - 2 sw, 2 k/fins, 2 sw/fins, 2 sw/fins + pads

    6x{3x50 free
    1x100 sw 1:40}
    rd1-3 - 50s p :50; rd4 - sw :50, rd5 - sw/pads :45, rd6 - sw/fins + pads :40

    10x50 k 1:00 25 ez/25 fast flutter (alt 2 w/board, 2 wo/board)

    20x25 VS :30
    rd1 - fl; rd2 - br; rd3 - fr; rd4 - dk/fins; rd5 - flk/fins

    200 warmdown

    4100y
    Categories
    Uncategorized
  4. 10|11|19 LCM

    by , October 12th, 2019 at 04:32 PM (Blog)
    10|11 LCM
    500fr warmup 8:45 HR<140

    100 ez kick

    4x50 flutter kick AFAP on 5:00
    • 53high, 65, 64, 63

    100 ez bk

    200 slowmotion fr shrt fins

    100 one arm drill shrt fins

    150 mixed drills shrt fins

    50 head-up freestyle with fly-kick shrt fins 33


    10|9 Lactate removal on rogue bike
    7 x 1 min work/1 min ez
    20, 18, 18, 15, 16, 15, 16 work cal’s
    Categories
    Uncategorized
  5. 10/9-10/10/19 Workouts

    by , October 10th, 2019 at 12:03 PM (Swimming Through Jello)
    Wednesday, 10/9/2019 CrossFit Workout

    Warmup - stretching, PVC warmup, plyos

    Strength - A1) Shoulder Press - 45/5, 75/3, 95/3, 105/3,3,7
    A2) DB high pull - 30/8,8,8, ea arm

    Conditioning -
    20 TTB
    30 DB Sn 50#
    40 DB weighted stepups 50#/24"
    30 DB Sn 50#
    20 TTB

    6:26


    Thursday, 10/10/2019 Pool Workout

    3x(100 fr/100 IM/100 p/100 k)
    //Added some fly pull in there - don't think I'm quite getting my fly timing right.

    3x(4x125) IM rotate 50 stroke
    Rd 1 - 50s kick, rest swim 2:00
    Rd 2 - 50s drill, rest swim 1:55
    Rd 3 - 50s fast swim, rest ez swim 1:50

    3x100 IM FAST 2:30

    2x{2x50 k 1:00
    100 sw 1:30
    100 k 1:50
    2x50 sw :40}
    Rd 1 - fr
    Rd 2 - k fl/br; sw bk

    200 warmdown

    4000y

    Updated October 10th, 2019 at 12:50 PM by JPEnge

    Categories
    Uncategorized
  6. 10|8|19 SCM

    500 fr warmup
    10 x 25 fr board fins on 0:30 (15-17’s)
    500 fr of drills and stroke with board fins

    earlier: weights upper body and torso


    day prior to earlier: 12 miles of hiking with wife SC/NC




    10|5 11 miles kayaking lake Jocassee. Stopped to free-dive at area where I believe my snorkel/camera assembly was dropped. Wife was on the shoreline with parked kayak. I looked for about 30 min and couldn’t find it. Even though it was a needle - haystack thing, the snorkel was bright lime green and would be easy to see. It was forecast and water was dark, but once down there, everything came in view again. Unfortunately the pitch of the bottom was steep so anything dropped probably kept rolling down deeper. The water was about 84° and the the air was low 60’s and raining.

    Updated October 14th, 2019 at 01:54 PM by __steve__

    Categories
    Uncategorized
  7. 10/8/19 Workout

    by , October 8th, 2019 at 08:00 AM (Swimming Through Jello)
    Tuesday, 10/8/2019 CrossFit Workout

    Warmup - jogging, stretching, PVC warmup

    Skill - A1) 1-leg RDL - 53/10,10,10 ea leg
    A2) Strict ring MU - 3x4

    Conditioning - AMRAP 12
    10 hang power snatch 95#
    10 bar facing burpees
    10 front squat 95#
    5 rounds + 3 snatch
    Categories
    Uncategorized
  8. 10/6-10/7/19 Workouts

    by , October 7th, 2019 at 08:18 AM (Swimming Through Jello)
    Took Friday off, Saturday there was a high school meet at the pool plus we had my wife and I's baby shower, so rest day that day too. Had all day baby care class Sunday so not feeling anything big, just did squats in the garage.

    Sunday, 10/6/2019 Garage Squats

    Warmup - plyos, barbell warmup

    Back Squat - 45/5, 135/3, 185/3, 215/3, 230/3,3,3,3,12


    Monday, 10/7/2019 Pool Workout

    5x200 SKiPS o-fr, e-ch

    6x100 1:35 25p/25 shark drill

    2x75 1:20 k 3rd 25 fast
    1x100 1:30 fr
    2x75 1:20 k 3rd 25 fast
    2x100 1:30 fr
    2x75 1:20 k 3rd 25 fast
    3x100 1:30 fr
    2x75 1:20 k 3rd 25 fast
    4x100 1:30 fr
    1x100 k FAST

    12x50 VS 1:00
    4-fr, 4-fl, 4-fr

    200 warmdown

    4100y
    Categories
    Uncategorized
  9. 10|4|19 SCY

    75 ez fr
    25 ez bk
    25 br
    500 ez fr snorkel
    5 x 25 flutter kick on 1:00 (20- 24)
    10 x 12.5 sprint/12.5 atlantis
    100 one arm drill
    300 drills with fins and snorkel


    Drylands
    Rogue airbike
    5 x 1:00 work /10 slow pushups / ez pedal on 3:00
    work min: 18,17,17,16,16 cal
    Categories
    Uncategorized
  10. 10/3/19 Workout

    by , October 3rd, 2019 at 08:45 AM (Swimming Through Jello)
    Thursday, 10/3/2019 Pool Workout

    A little shorter today, coach was late and I had some digestive issues.

    400 fr SKiPS
    400 IMO SKiPS

    10x50 k 1:10 25 UDK w/board, 25 alt fr/br

    4x50 k/dr 1:00
    4x100 fr 1:30
    4x50 k/dr 1:00
    3x100 bk 1:30
    4x50 k/dr 1:00
    2x100 br 1:40
    4x50 k/dr 1:00
    1x100 fl

    200 warmdown

    3300y
    Categories
    Uncategorized
  11. 10/1-10/2-19 Workout

    by , October 2nd, 2019 at 09:02 AM (Swimming Through Jello)
    Tuesday, 10/1/2019 Garage CrossFit Workout

    Warmup - plyos, barbell warmup

    Strength - A) Shoulder Press - 45/5, 75/4, 100/4,4,4,4,6
    B) Front Squat - 135/6, 155/6, 175/6, 185/6

    Conditioning - AMRAP 13
    15 situps
    12 box jumps 26"
    9/arm 1-arm KB jerk 53#
    6 rounds + 31 reps


    Wednesday, 10/2/2019 CrossFit Workout

    Warmup - plyos, stretching, barbell warmup

    Strength - Deadlift - 135/5, 225/4, 275/4, 310/4,4,4,4,8

    Conditioning -
    10 -> 1 front rack lunge 75#
    200m run after even rep rounds
    10 burpees after odd rep rounds
    10:18
    Categories
    Uncategorized
  12. 6|28|19 lake jocassee

    by , September 30th, 2019 at 11:02 PM (Blog)
    3.4k
    Used board fins and snorkel. Sun behind treeline and overcast, water about 84°F. I couldn’t find my clear goggles, used mirrored (outdoor backstroke) ones, which also needed cleaning. Stopped halfway to clean goggles and realized my snorkel disappeared. Unfortunately it had a hero6 camera with case and a custom made mount. Tried diving down but it was too dark, and at about 5 m it was difficult to even see which direction was up. Figured it wasn’t safe and just left it in the abyss. Still might return with better gear and kayak to find it. But map claims it can be to 40 ft possibly more in area, and I haven’t free dived more than maybe 30’, furthermore in clear reef water, not a lake.

    The blue in the map is 0-40.





    6|29|19
    weights upper body
    lactate production on airbike
    4 x 0:45 work /2:15 easy + 10. ore pikes
    20 min stretching

    Updated October 1st, 2019 at 12:01 PM by __steve__

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

Name:	CF70F577-22E7-44BF-98C9-91132C4BF0D4.jpg 
Views:	24 
Size:	288.1 KB 
ID:	12182  
  13. 9/30/19 Workout

    by , September 30th, 2019 at 08:35 AM (Swimming Through Jello)
    Monday, 9/30/2019 Pool Workout

    5x200 back -> free add on

    8x75 p 1:15
    o - fr/3rd 25 br7
    e - bk

    3x{4x50 k 1:05 25 cruise/25 fast
    3x100 1:40 50 dr/50 fast
    8x25 :30 long UDK}
    rd1+3 - fr, rd2 - 50s br, 100s IMO, 25s bk

    200 warmdown

    3900y
    Categories
    Uncategorized
  14. 9/28/19 Workout

    by , September 28th, 2019 at 12:07 PM (Swimming Through Jello)
    Saturday, 9/28/2019 Pool Workout

    200 fr/100 k/200 p/100 k/200 bk/100 k/100 IM dr

    4x{2x150 2:15 d1-2 to ~90%
    8x25 :30 d1-4 IMO
    2x50 k 1:00}
    150s - rd1-fr, rd2-p, rd3-sw/pads, rd4-sw/pads+fins

    4x{75 fl/bk/br 1:15
    75 free build to fast 1:10
    50 ez 1:05}

    200 warmdown

    4400y
    Categories
    Uncategorized
  15. 9|27|19 24m pool

    by , September 27th, 2019 at 08:47 PM (Blog)
    9|26|19 LCM
    indoor pool with broken water heater chilly°F
    200 warmup but actually got colder
    50 kick for time, legs froze up with stagnant acidosis half way with enough momentum to stop 2 meters from wall in 57 seconds.
    got out after several head-up fr 50 drills


    9|27|19 24m outside pool
    warmup 480m 7:30
    8 min swimming in slide stream
    2 x 192m IM Kick
    10 x swim fr to flags and flip, swim to other flags and flip drill
    Categories
    Uncategorized
  16. 9/26/19 Workout

    by , September 26th, 2019 at 09:14 AM (Swimming Through Jello)
    Thursday, 9/26/2019 Pool Workout

    3x{100 fr/100 IM/100 p/100 k} :20 rest

    4x100 p/rev paddles 1:40
    4x75 fr/bk/fr 1:15
    4x50 IMO 1:00
    4x25 15m UDK :30

    6x{100 IM 1:40
    50 fr "fast" :50}

    8x{50 fr dr 1:00 o-1-arm, e-choice
    50 k IMO fast 1:00}

    200 warmdown

    4100y

    Didn't want to get up this morning, sluggish and slow most of practice... still glad I went.

    Updated September 26th, 2019 at 10:19 AM by JPEnge

    Categories
    Uncategorized
  17. 9|25|19 24m pool

    by , September 25th, 2019 at 11:48 PM (Blog)
    Recovery swim kept HR mild aerobic. Recovering from weights yesterday, and insufficient sleep

    2 x 480m fr on 8:30, use 2-beat
    240m fr, 2-beat
    Categories
    Uncategorized
  18. 9/24-9/25/19 Workouts

    by , September 25th, 2019 at 08:49 AM (Swimming Through Jello)
    Tuesday, 9/24/2019 CrossFit Workout

    Warmup - running, plyos, jumprope, stretching

    Strength - Deadlift - 135/5, 185/5, 225/5, 275/5, 295/5,5,5,5,12

    Conditioning - AMRAP 15
    400m run
    50 double unders
    5 bar muscleups
    3 rounds + 3 muscleups


    Wednesday, 9/25/2019 CrossFit Workout

    Warmup - stretching, barbell warmup

    Strength - Clean + Front Squat + Jerk - 95/1+1+1, 115/1+1+1, 135/1+1+1, 155/1+1+1, 175/1+1+1, 185/1+1+1, 195/1+1+1, 205/1+1+1, 215/1+1+1, 225/1+1+1
    //These felt pretty good actually. Jerk was solid!

    Conditioning - AMRAP 15
    5 HSPU
    10 strict TTB
    20 walking lunge steps
    7 rounds + 1 HSPU
    Categories
    Uncategorized
  19. 9|24|19 24m pool

    by , September 24th, 2019 at 08:05 PM (Blog)
    96m fr ez

    192m fr 2-beat

    10 x 48m fr on 1:00 with snorkel as 24m fast | 24m recovery fr, fasts o-burst breakout, e-sprint into turn

    5 min with fins snorkel swimming into waterslide stream

    10 x 48m on 1:00 with snorkel and fins, 24m headup fly kick fr | 24m atlantis kick

    Fist fr drill with fins and snorkel. Totally forgot distance

    Updated September 25th, 2019 at 08:44 AM by __steve__

    Categories
    Uncategorized
  20. Monday 9/23/19

    PM LCM Solo @ LRRC

    400 swim every 4th 25 head-up scull
    4x150 @ 2:20 k/dr/sw w/ fins + SNKL + BD (kick)

    8x200 D1-2 pull w/ paddles + SNKL
    2 @ 2:50 (2:42, 2:40)
    2 @ 2:45 (2:40, 2:38)
    2 @ 2:40 (2:34, 2:32)
    2 @ 2:35 (2:33, 2:28+)

    100 EZ

    Total: 2700

    Updated September 24th, 2019 at 03:06 PM by Calvin S

    Categories
    Swim Workouts