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  1. 2|28|19 LCM

    by , February 28th, 2019 at 05:28 PM (Blog)

    7th day of swimming again. it wasnít much, but probably spot-on

    2 x 100 on 3:00
    2 x 100 on 4:00
    2 x 100 on 5:00
    all as 50 frís moderate (low40ís) / 50 ez (o bk, e br)
    1-4 fr: breathed after the 10, 8, 6, 4, 4, 4th stroke resp
    5 & 6 fr: breathed after the 12, 10, 8, 6th stroke resp

    300 with fins and snorkel- UW atlantis mixed with surface kicking

    The shoulders felt fine, left one had a dead spot after the catch, during insweep. Was more involuntary - as if a protective measure. Nevertheless, still adjusting to swimming and improving on both shoulders, most notably the right.



    DRYLANDS
    3 set: Streamline squats on 2 boxes, tethered around waist with large bungee for resistance

    1 x 40 x 40lb hip thrusts

    weighted plank 40 lbs (already fatigued)
    0:30, rest 0:30
    3 x 0:15, rest 0:15

    Updated February 28th, 2019 at 10:28 PM by __steve__

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  2. 2/28/19 Workout

    by , February 28th, 2019 at 08:48 AM (Swimming Through Jello)
    Thursday, 2/28/2019 Pool Workout

    3x{100 fr 1:25
    100 IM 1:35
    100 bk/dr 1:45
    100 k 1:55}

    3x100 cruise 1:20
    :60 rest
    200 pull fast (1:59)

    5x100 cruise 1:25
    :55 rest
    100 breast fast off blocks (1:02)

    7x100 cruise (mix of sw & fin kick) 1:30
    :90 rest
    50 free fast off blocks (22.0)

    6x50 dr/sw 1:00 ez
    8x25 w/fins shooter/ez :30
    100 warmdown

    3650y

    Pretty good times today. Timing was a little off on breast, glided into the walls. 50 free I tried my first no-breath... actually worked pretty well! I'll take three tenths off my best a week out from meet at 6am in a speedo off crappy blocks and after a couple other fast efforts!
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  3. Wednesday 2/27/19

    PM SCY w/ Trip @ LRRC "I.M."

    800 swim every 4th 25 FL kick H.A.S. w/ fins + SNKL
    8x75 @ 1:25 "Rolling I.M." k/dr/sw

    10x200 @ 2:35
    odd: FR SMOOTH
    even: I.M. as follows:
    #2 - 100 FL/25 BK/50 BR/25 FR
    #4 - 25 FL/100 BK/25 BR/50 FR
    #6 - 50 FL/25 BK/100 BR/25 FR
    #8 - 25 FL/50 BK/25 BR/100 FR
    #10 - FAST (2:14)

    200 EZ FR kick w/ fins + BD

    Total: 3400
    Categories
    Swim Workouts
  4. 2|26|19 drylands

    by , February 27th, 2019 at 10:42 AM (Blog)
    Rogue airbike
    6 x 1:00 on 3:00
    cal each min:

    • 20, 17, 16, 15, 16, 14

    hr each @ 15 rest:

    • 154, 150, 154, 154, 154, 154

    hr each @ 1:15 rest:

    • 120, 132, 126, 132, 140, 140

    work ave (peak) watts:
    • 325 (443)


    weights:
    • shoulders (12 sets) triceps (7 sets)


    weights for 2|25|19

    • leg press: 1 set 270 lbs 40 reps


    • chest, back, calves superset
    • weighted plank: 40lbs 1:32

    Updated February 27th, 2019 at 03:34 PM by __steve__

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  5. 2/27/19 Workout

    by , February 27th, 2019 at 08:40 AM (Swimming Through Jello)
    Wednesday, 2/27/2019 Pool Workout

    Triceps/shoulders sore today for some reason. Not sure why. Started feeling a little giddyup though after a few days off of weights, that's a good sign! Apparently my bucket pull sprints at the end looked strong.

    4x{100 fr 1:30 + 25 k IMO :30}
    4x{75 fr 1:30 + 25 dr IMO :30}
    4x{50 fr 1:30 + 25 sw IMO :30}

    4x75 k 1:15
    3x100 25 flut k/25 sw 1:30
    4x75 k/fins 1:00
    3x100 25 flut k/25 sw w/fins 1:15

    8x75 1:10 3 ez/1 fast 500ish pace (:42,:41, a little fast)
    8x50 :50 2 ez/2 fast 200ish pace (:28s back, :32s breast)
    8x25 :30 1 ez/3 fast 100ish pace (:12s free, :13/:12s fly)

    100 ez
    4x(25 bucket pull IMO + 25 ez)
    100 warmdown

    4000y

    Updated February 27th, 2019 at 09:16 AM by JPEnge

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  6. Workout: 02/26/19 evening

    by , February 26th, 2019 at 09:03 PM (Maple Syrup with a Side of Chlorine)
    Still on the slow road to feeling better. I opted not to the the one hour swim tonight and will miss the deadline for the postal entry this year, but will get it done sometime next month.

    200 free/100 kick/200 pull (extra 200)
    4 x 50 burst and cruise on 1:00

    3 x 100 on 2:00 (did 150's)
    6 x 75 k-s-p on 1:30 (did 8 on 1:15)
    1 x 300 pull - rotation focus (did 400)
    12 x 25 on :30 (odds fast, even ez)
    5 x 50 warmdown
    [Masters/Rec/2750 yds/55 min]
    ===================
    Great swim with Noah and Anne.
    Categories
    Swim Workouts
  7. Tuesday 2/26/19

    PM Weights @ LRRC
    PM SCY w/ Trip and Jack (sort of) @ LRRC "Sort of some Power"

    Weights:

    1x10/1x15 BB RDL (45/105#)
    1x10/1x15 BB back squat (45/105#)
    1x10/1x15 S-leg glute (50/90#)
    1x10/1x15 S-leg curl (10/50#)
    1x10/1x15 S-leg extension (10/50#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    ** Starting to step down the weights in preparation for taper!

    Swim:

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x25 @ :30 V.S.

    6x100 @ 1:40 swim w/ chute (III)
    400 @ 5:20 N.S. using legs!!! (4:20 - 2:12/2:08)
    2x100 @ 1:40 swim w/ chute (IIII)
    200 @ 2:40 N.S. using legs!!! (2:01 - 1:01/1:00)
    100 @ 1:20 "Race Trip!" (1:05)

    6x100 @ 1:30 kick H.A.S. w/ fins + SNKL
    odd: FL
    even: FR

    Total: 3400
  8. Monday 2/25/19

    AM SCY Solo @ LRRC "Backstroke and Kick"
    PM SCY Solo @ LRRC "A little more Mile Pace"

    AM Swim:

    400 BK every 4th 25 scull (on back)
    300 pull w/ SNKL
    200 kick FR H.A.S. every 3rd 25 BR
    100 I.M. drill

    3x100 @ 1:45 FR kick w/ BD
    200 @ 3:45 BK pull
    3x100 @ 1:40 FR kick w/ BD
    200 @ 3:45 BK pull
    3x100 @ 1:35 FR kick w/ BD
    200 @ 3:45 BK pull

    8x50 kick w/ fins + BD
    2 @ :30 FR FAST
    1 @ 1:00 FL SMOOTH

    100 FLOAT

    Total: 3000

    PM Swim:

    6x300
    2 @ 3:55
    2 @ 3:45
    2 @ 3:35

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x400 @ 4:45 D1-4 pull w/ paddles + SNKL (4:32, 4:27, 4:24, 4:16)
    1:00 REST
    4x100 @ 1:20 @ MP (1:00-, 1:00-, 1:00, :59-)

    600 EZ

    Total: 4800
    Categories
    Swim Workouts
  9. 2|23|19 and 2|24|19 SC SCY meet

    by , February 25th, 2019 at 06:11 PM (Blog)
    Had a great time with my friends and team this weekend up in North Myrtle Beach SC. I entered this meet with less than 2000 yards of swimming accomplished over 2+ years, excluding occasional kick-only workouts I've been doing several times or more a month. I included my prior results from August 2016 to see where I slowed.

    2|23|19 (8|26|16)

    50 back 35.36 (31.58) +3.78
    100 breast 1:27.97 (1:19.38) +8.59
    50 breast 38.09 (33.67) +4.42
    100 free 1:03.57 (58.37) +5.20
    50 free 28.46 (25.71) +2.75
    50 free (200 fr relay) 1 (leg 3) 28.09
    ​50 free (200 IM relay) 2 (leg 4) 27.89
    ​50 free (200 fr relay) 3 (leg 4) 27.40
    ​50 free (200 fr relay) 4 (leg 4) 26.98

    I thought my freestyle would be the stroke to suffer, but it was the opposite. Interestingly was for each relay leg I swam, it was a little faster than the prior, which tells me the 50 free is so much to do with the execution of the race and less to do with conditioning.

    I'm not going to whine about how slow these times are because I am actually happy with them, excluding the 50 br, 100 br, and 50 bk

    Updated February 26th, 2019 at 07:37 PM by __steve__

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  10. 2/25/19 Workout

    by , February 25th, 2019 at 09:04 AM (Swimming Through Jello)
    Stretched and rolled out some Sunday. No lifting because taper time!

    Monday, 2/25/2019 Pool Workout

    500 sw 7:00
    3x200 IM 1-k 4:00, 2-dr 3:00, 3-sw 2:45

    3x{4x50 kdr 1:00
    8x25 3-fist dr, 1-fast :30
    4x50 1:00 1-last 12.5 fast, 2-last 25 fast, 3-last 37.5 fast, 4-fast}
    rd1-fr, rd2-br, rd3-fl

    6x100 p/pads ez 1:30/build 1:40/fast 1:50 x2

    200 warmdown

    3700y

    OK first day of taper. Didn't feel outstanding, but got going fairly well.
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  11. Saturday 2/23/19

    PM SCY w/ Trip @ LRRC

    2x
    400 swim (100 FR/100 BK)
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 @ 1:20 D1-3 pull w/ SP + SNKL

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x300 @ 5:00 D1-4
    #1 - middle 100 @ MP+ 1 (1:01+/3:27)
    #2 - middle 100 @ MP (1:00+/3:23)
    #3 - middle 100 @ MP-1 (1:00-/3:19)
    #4 - last 100 @ MP-2 (:59-/3:17)

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

    Total: 4200
    Categories
    Swim Workouts
  12. 2/23/19 Workout

    by , February 23rd, 2019 at 12:45 PM (Swimming Through Jello)
    Saturday, 2/23/2019 Pool Workout
    Last tough one before taper!

    400 sw 6:00
    4x100 1:30 25 kdr/75 build
    4x50 1:00 D1-4
    4x25 :30 VS

    3x(6x50 k - 3@:45, 2@:40, 1@35)
    1,2 w/fins, 3 no fins

    6x(100 1:15 - 75 1:10 - 50 1:05
    Last 50 of each fast
    75 1:10 - 50 :50 - 25 :30
    Last 25 of each fast
    25 EZ)
    Rd 1-3 bk fins+pads, fins, no equip
    Rd 4-6 fr fins+pads, fins, no equip -:05 to interval

    150 warmdown

    4550y

    There was a 2400 aerobic set in between kick and speed sets, skipped that one because I didn't need a 7000y practice!

    Updated February 25th, 2019 at 09:05 AM by JPEnge

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  13. Workout 02/22/19: afternoon

    by , February 22nd, 2019 at 09:18 PM (Maple Syrup with a Side of Chlorine)
    Feeling better but not great....

    200 free/200 back/200 im drill
    4 x 150 pull with snorkel and buoy
    3 x 200 kick/swim by 100
    400 dolphin dives in the deep, 200 loosen
    [Solo/Rec/2400 yds/45 min]
    Categories
    Swim Workouts
  14. Friday 2/22/19

    AM SCY Solo @ LRRC
    PM SCY Solo @ LRRC "A lot of talking and not a lot of swimming..."

    AM Swim:

    300 swim w/ 4 FL kicks off walls
    300 pull w/ SP + SNKL
    200 swim w/ 4 FL kicks off walls
    200 kick every 3rd 25 BR w/ BD
    100 swim w/ 4 FL kicks off walls
    100 I.M. drill

    8x125 @ 2:00 kick w/ fins
    odd: last 25 UW
    even: first 25 UW

    4x100 @ 1:10 WHITE (1:07, 1:08, 1:08, 1:07+)
    1:10 REST
    3x100 @ 1:10 PINK (1:06-, 1:06-, 1:06-)
    1:10 REST
    2x100 @ 1:10 RED (1:01-, 1:01)
    1:10 REST
    100 @ 1:10 BLUE (:56-)

    100 FLOAT

    Total: 3300

    PM Swim:

    400 swim every 4th 25 scull
    4x75 @ 1:20 FL k/dr/sw
    4x50 @ 1:00 FR kick w/ BD
    4x25 @ :35 V.S. FL

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x200 @ 2:30 pull w/ paddles + SNKL

    100 EZ

    Total: 2100
    Categories
    Swim Workouts
  15. 2/22/19 Workout

    by , February 22nd, 2019 at 06:43 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 - I looked back at my log and this time last year I had struggled a 275/3 and bombed an attempt at 285/3.

    Updated February 23rd, 2019 at 12:37 PM by JPEnge

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  16. 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
  17. 2|21|19 lcm

    by , February 21st, 2019 at 08:46 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 12:54 PM by __steve__

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  18. 2/21/19 Workout

    by , February 21st, 2019 at 08:49 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

    4100y

    Updated February 25th, 2019 at 09:11 AM by JPEnge

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  19. 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
  20. 2/20/19 Workout

    by , February 20th, 2019 at 08:49 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 08:52 AM by JPEnge

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