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  1. 9/30/19 Workout

    by , September 30th, 2019 at 09:35 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
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  2. 9/28/19 Workout

    by , September 28th, 2019 at 01:07 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
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  3. 9|27|19 24m pool

    by , September 27th, 2019 at 09:47 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
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  4. 9/26/19 Workout

    by , September 26th, 2019 at 10:14 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 11:19 AM by JPEnge

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  5. 9|25|19 24m pool

    by , September 26th, 2019 at 12:48 AM (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
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  6. 9/24-9/25/19 Workouts

    by , September 25th, 2019 at 09:49 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
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  7. 9|24|19 24m pool

    by , September 24th, 2019 at 09:05 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 09:44 AM by __steve__

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  8. 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 04:06 PM by Calvin S

    Categories
    Swim Workouts
  9. 9/23/19 Workout

    by , September 23rd, 2019 at 09:35 AM (Swimming Through Jello)
    Monday, 9/23/2019 Pool Workout

    600 sw/every 3rd 25 k
    4x100 pull 1:30

    8x50 k VS 1:05

    3x4x100 1:40
    1 - 75 drill/25 hard
    2 - 50 DPS/50 hard
    3 - 25 k SLOB/75 hard
    4 - all hard

    8x50 dr/sw 1:00

    4x{4x25 d1-4 :30
    50 fast 1:10}
    1-fl, 2-k/fins, 3-br, 4-k/fins

    200 warmdown

    some start drills

    3800y

    Was really slow today for some reason. Couldn't catch water, couldn't catch my breath. Weird.
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  10. Saturday 9/21/19

    AM LCM Solo @ LRRC

    2x
    400 swim (100 FR/100 BK)
    4x150 @ 2:10 k/dr/sw w/ fins + BD (kick)

    4x100 @ 1:20 (1:15-, 1:15+, 1:15+, 1:15-)
    1:20 REST
    3x100 @ 1:20 (1:14+, 1:15-, 1:14)
    1:20 REST
    2x100 @ 1:20 (1:13+, 1:14-)
    1:20 REST
    100 @ 1:20 (1:09++)

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  11. 9/21/19 Workout

    by , September 21st, 2019 at 12:07 PM (Swimming Through Jello)
    Saturday, 9/21/2019 Pool Workout

    300 swim
    8x50 4 k/dr 1:00 4 dr/sw :55
    12x25 o/c/ez :30

    3x{300 pull 1st/last 12.5 fast/100 4:30/4:20/4:10
    4x50 5-7 UDK/wall rd1-fr :50, rd2-st :55, rd3-ch/fins :50}

    6x50 dr/sw ez 1:00

    :10 RI - 25k-25sc-50k-25sc-75k-25sc-100k-25sc-75k-25sc-50k-25sc-25k

    150 ez waiting for others to finish

    12x25 :35 o-:10 fast kick on wall to sprint e-ez

    2x25 starts + 25 ez

    200 warmdown

    (then the National group was getting ready to do some practice races so I jumped in)

    300 IM off blocks
    6x25 ez
    125 free off blocks
    175 ez

    4850y

    Updated September 23rd, 2019 at 12:08 PM by JPEnge

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  12. 9/19/19 Workout

    by , September 19th, 2019 at 12:38 PM (Swimming Through Jello)
    Thursday, 9/19/2019 CrossFit Workout

    Warmup - Tabata jump rope and squats, PVC/barbell warmup

    Strength - Back Squat - 45/5, 135/5, 185/5, 200/5,5,5,5,20
    //Not all the way back from my medical misadventures but starting to feel more comfortable again.

    Conditioning - AMRAP 10
    5 OHS 115#
    7 toes to bar
    9 box jump 24"
    8 rounds + 12 reps
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  13. Tuesday 9/17/19

    PM LCM Solo @ LRRC

    6x300
    2 @ 4:35
    2 @ 4:25
    2 @ 4:15

    2x200 @ 3:00 kick w/ fins
    #1 - FR on back + 12.5 UW off all walls
    #2 - FL w/ BD

    100 EZ

    Total: 2300
    Categories
    Swim Workouts
  14. 9/17+9/18/19 Workout

    by , September 18th, 2019 at 09:57 AM (Swimming Through Jello)
    Tuesday, 9/17/2019 CrossFit Workout

    Warmup - airbike, plyos, barbell warmup

    Strength - A) Snatch + OHS - 95/2+2, 115/2+2, 135/2+2, 155/2+2, 175/2+2, 185/2+2, 195/f, 1+f

    B) Pushups - :30 on/:30 off 5 rounds - 15 per round

    Conditioning - 5 rounds
    250m row
    15 push press 95#
    9:19
    //Well, my ability to keep my heart rate down is... questionable at best still.


    Wednesday, 9/18/2019 Pool Workout

    Planned on doing Masters practice but nobody showed up but me so jumped in with the National group late... hence the short warmup.

    4x50 fr :45
    3x50 br kpk :50
    2x50 bk :45
    1x50 fl

    Power Stations:
    1 - Afterburner drill kick w/fins 20x25 :30
    2 - UW br kick on wall 20 down to 1 @ :30
    3 - Buckets - easy resist 25, fast assist 25 IMO
    4 - Afterburner drill swim w/fins 20x25 :30
    5 - Vertical kick (:30 wrists/:20 elbows/:10 streamline) alt dolphin/br/flutter/eggbeater/choice x2
    6 - Buckets - fast resist 25, easy assist 25 IMO
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  15. 9|17|19 24m pool

    by , September 17th, 2019 at 03:02 PM (Blog)
    10 x 48m as 24fr light sprint / 24bk ez
    480m fr with snorkel- use 2-beat k
    3 x 96m- flutterk/dolphink/head-up fr/one arm fr (ea24)
    288m drill with fins
    192m kick

    9|16
    plyometrics
    0.5mi barefoot treadmill jog

    9|15
    rogue airbike 3x 1:00 work + 20 pushups + ez on bike on 3:00
    •last effort max cal and close to first effort as possible
    •18, 17, 17 cal
    •about 1:15 of ez bike for ea

    yoga

    Updated September 18th, 2019 at 10:59 AM by __steve__

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  16. 9/14+9/16/19 Workout

    by , September 16th, 2019 at 09:49 AM (Swimming Through Jello)
    Saturday, 9/14/2019 Garage Lifting

    Warmup - lawn mowing, plyos, barbell warmup

    Snatch - 95/2, 115/2, 135/1, 155/1, 175/1, EMOM - 185/1x10

    Pause Front Squat - 135/2, 185/1, 205/1, EMOM - 215/1x10

    Power Jerk - 135/2, 165/1, EMOM 185/1x10


    Monday, 9/16/2019 Pool Workout

    100 k/200 dr/sw/300 p/400 sw

    2x(5x4x50)
    1 - kicking drill
    2 - 3 dr/1 DPS
    3 - 2 dr/2 build
    4 - 1 dr/3 500/400 IM pace
    5 - d1-4
    Rd1-Fr :50; Rd2-Bk :55

    6x50 dr/sw ez 1:00

    4x(4x25 :30 3,2,1,0 breaths)
    o-fr; e-fl

    200 warmdown

    3900y
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  17. Saturday 9/14/19

    PM LCM w/ Trip, Srdan Markovic, and Michael Huckabee @ LRRC

    300 swim
    300 pull w/ paddles + SNKL
    200 swim
    200 kick 50 FR/50 BR w/ BD
    100 swim
    100 I.M. drill

    30x50 @ :50 @ 1500 PACE

    300 EZ FR kick w/ fins + BD

    Total: 3000

    SHOUT OUT: Trip, who was doing work on those 50s, despite being so sick he couldn’t talk. Which was nice. It means he couldn’t do any sh*t talking. Feel better, Trip! Also Michael, who did an eight mile run this morning and was still throwing down some impressive times this afternoon!

    Updated September 15th, 2019 at 01:53 AM by Calvin S

    Categories
    Swim Workouts
  18. Friday 9/13/19

    PM LCM w/ Trip @ LRRC

    6x100 @ 1:45
    odd: FR swim
    even: FL k/sw/dr/bld

    8x50 @ :50 FL kick w/ fins + BD
    6x50 @ :45 FR swim (swim BIG w/ BIG strokes) w/ paddles + fins

    4x150 @ 2:15 PINK (1:58, 1:58, 1:56+, 1:59-)

    100 EZ

    Total: 2000
    Categories
    Swim Workouts
  19. Tuesday 9/10/19

    PM LCM Solo @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:10 D1-2 pull w/ paddles + SNKL

    Total: 2000
    Categories
    Swim Workouts
  20. 9/12/19 Workout

    by , September 12th, 2019 at 09:04 AM (Swimming Through Jello)
    Thursday, 9/12/2019 CrossFit Workout

    Warmup - med ball warmup, bike, stretch, gymnastic warmup

    Strength - A1) Good Morning - 95/10, 115/10, 135/10
    A2) Tempo pullups (pause at top, 5 sec descend) - 3x5

    Conditioning - Partner core workout
    3 rounds
    60m farmer's carry 100# per hand
    40 alternating med ball situps 20#
    30 toes to bar (shared reps)
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