Swimming Through Jello

Friday, 11/20/2020
SCM

500 mix + 4x75 IMO k/d/sw + 4x50 IMO 1-arm

4x75 fr b 1:15
8x50 fr best average :45
4x150 50 k/100 fr 2:45
4x150 50 bk/100 fr 2:05

8x25 st best average :35
6x50 dr/sw 1:05
8x25 fr best average :25
3x100 fr p ez 2:00

6x50 1-3 d fr :50, 4-6 d bk 1:00

200 warmdown

4400m

Wednesday, 11/18/2020 Garage Workout

5 min general warmup + barbell warmup

SnPP + SnBal - 95/3+1, 115/3+1, 135/3+1, 155/3+1, 175/3+1, 195/3+1, 205/3+1

SnRDL - 205/5x3

On 1:30, superset
Ring Dips - 9, 10, 11, 12, 13
Bent Over KB Rows - 53#x10 ea arm x5 sets

60 glute raises + 10#

Looked like the blogs blipped for a few days so here's the last few days.

Saturday, 11/14/2020 Garage Workout

5 min general warmup + barbell warmup

Deadlift - 135/5, 225/3, 275/3, EMOM 325/1, 330/1, 335/1, 340/1, 345/1, 350/1, 355/1, 360/1, 365/1, 370/1

EMOM 15
1 - 20 box jumps 24"
2 - 10 pike pushups off box
3 - 20 RKBS 53#

50 glute raises + 10#

Monday, 11/16/2020 Garage Workout

5 min general warmup + snatch warmup up to 135#/2

On 30 minute clock:
2:00 box stepups w/20# vest
2:00 burpees
2:00 for 155#/2 hang snatch (technique work)

Tuesday, 11/17/2020 Pool Workout
CMS, SCM, 85 degree water blargh

500 mix + 4x75 k/dr/sw IMO :15r + 4x50 1-arm IMO :55 + 4x25 o/c :30

4x(8x25 :35 k best average
50 ez 1:00
2x100 fr 1:20 red-ish
50 ez 1:00)
k - IMO by round, 100s - rd 1 no eq (1:10s), rd 2 pads (1:07s), rd 3 fins (1:01s), rd 4 pads+fins (:59, :58)

6x50 dr/sw ez 1:00

4x50 start + breakout + ez

200 warmdown

3800m

Friday, 11/13/2020

Moved to Crestview Middle School the next couple weeks - Marquette HS is installing UV in the HVAC system, which as a facilities engineer, meh, but whatever. CMS indoor pool is SCM, 85+ degrees so... not ideal. Mostly aerobic today.

500 mix + 4x75 k/dr/sw IMO :10r + 4x50 1-arm IMO :10r

200 IM 3:45
175 IM 25 fl 3:30
150 IM no free 3:00
125 IM + fr 2:15
100 IM 1:50
50 st :55
25 k :30

200 IM 3:45
175 fr k 4:00
150 bk dr/k/dr 3:00
125 bk 2:15
100 IM 1:50
75 bk 1:30
50 bk :55
25 fr k :30

200 fr 3:00
175 fr k 4:00
150 fr dr/k/dr 3:00
125 fr 1:55
100 fr 1:30
75 fr 1:05
50 fr :45
25 k :30

20x25 :35 bk k best average (11 no fins, 9 fins)

125 warmdown

4100m

Was planning on swimming Tuesday morning... but woke up at 4am for 5am practice and had an email from the "coach" at 3:30a saying she had a scratchy throat and was cancelling practice from caution. Asked if she would let us know by Wed afternoon if she was cancelling, she said she would find a sub if she wasn't feeling better. Didn't hear anything, drove to the pool this morning... nobody showed. Blargh. Guess Friday is my only swim day this week.

Tuesday, 11/10/2020 Garage Squats

5 min general warmup + barbell warmup

Back Squat - 45/5, 135/3, 225/3, 245/2, 265/1, @:90 280/1x5, 290/1
//Comeback PR!

50 glute raises + 10#


Wednesday, 11/11/2020 Garage Workout

5 min general warmup + barbell warmup

Squat Snatch + OHS - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 165/1+1, 175/1+1, 185/1+1, 195/1+1, 205/1+1

Superset:
Strict Press - 95/5, 100/5, 105/5, 110/5, 115/5
Upright row - 53#KB/10x5

50 v-ups

Saturday, 11/7/2020 Garage Workout

5 min general warmup + barbell warmup

Hang Squat Clean - 95/3, 115/2, 135/2, 155/1, 175/1, 185/1, 195/1, 205/1, 215/2, 225/1, 235/1, 245/f

3x3:00 on, 1:00 off
3 power clean/hang power snatch/power jerk 135# (by round)
6 pushups
9 air squats
4+3, 3+1, 5

50 glute raises + 10#


Monday, 11/9/2020 Garage Workout

5 min general warmup + barbell warmup

Power Jerk + Split Jerk - 95/1+1, 115/1+1, 135/1+1, 165/1+1, EMOM 185/1+1x4, 195/1+1x3, 205/1+1, 215/1+1, 225/1+1

25-20-15-10-5
AKBS 53#
Lunge steps 25# DBs
10 burpees after ea round
10:05

50 v-ups

Friday 11/6/2020 Pool Workout

4x100 ez fr/bk 1:30
4x75 p 1:10
4x50 k :50
4x25 VS fly :30

6x50 rolling IMO 1:00
8x25 o-fast :20, e-ez :35

4x100 fr 1:30/1:25/1:20/1:30
3x100 k/fins 1:25/1:20/1:30
2x100 p/pads 1:25/1:20
1x100 fr 1:20

1x100 fr 1:20
2x100 p/pads 1:20/1:25
3x100 k/fins 1:20/1:25/1:20
4x100 fr 1:25/1:20/1:25/fast (:59)

6x50 smooth :05R 3-k, 3-p
8x25 o-fast :20 e-ez :40

200 warmdown

4200y

Wednesday, 11/4/2020 Garage Workout

5 min general warmup + barbell warmup

Squat Snatch - 95/2, 115/2, 135/2, 155/2, 165/2, 175/2, 185/2, 195/f, 2
//Post-sick PR double, I think. 91% max.

Snatch Pull - 215/3x3

Superset on 1:30
KB Bent over row 53#/10 each arm
Ring dip - 8, 9, 10, 11, 12

50 glute raises + 10#

11/3/2020 Pool Workout

1000 mix

Intervals by round:
4x(3x50 k fl :50/bk :50/br :55/fr w fins :45
3x50 dr :50
3x50 fr d1-3 to threshold :45
fast - 25 fl (13 low)/50 bk (27 high)/75 br (no comment)/100 fr w fins (48 high) + finish 150 ez 2:45)

6x50 dr/sw ez 1:00

100 fr fast (52 high)

200 warmdown

4000y

Saturday, 10/31/2020 Garage Workout

5 min general warmup + barbell warmup

Deadlift - 45/5, 135/5, 225/3, 275/3, 325/3, 335/3, 345/3

Tabata intervals (8 sets :20 on, :10 off)
RKBS 53# (13 reps per set)
Pushups (10, 12, 12, 12, 11, 11, 10, 12)
Situps (14 reps per set)
Air Squat (15x7, 21)

50 glute raises + 5#

Monday, 11/2/2020 Garage Workout

5 min general warmup + barbell warmup

SnPP + Pause OHS - 95/3+1, 115/3+1, 135/3+1, 155/3+1, 175/3+1, 185/3+1, 195/3+1, 205/3+1

For time
15-12-9-6-3 AKBS 53#
10-8-6-4-2 strict ring pullups
200m run after every pair
7:57

Thursday, 10/29 Garage Workout

5 min general warmup

Back Squat - 45/5, 135/3, 225/3, 245/3, on 2:00 260/3x5

50 glute raises + 5#

Friday 10/30/2020 Pool Workout
w/Rockwood Masters

1000 mix warmup

2x200 IM 3:20
4x100 fr o-1:30, e-1:20
2x50 fr :50
:30R
2x100 k fast 2:00

1x200 p 2:45
4x100 o-IM 1:40 e-fr 1:20
4x50 st :55
:30R
4x50 fr fast 1:10

4x75 p 1:05
2x50 st/fr :50
:30R
8x25 fast :30

150 warmdown

4150y

Wednesday, 10/28/2020 Garage Workout

5 min general warmup + barbell warmup

Squat Snatch - 95/3, 115/2, 135/1, (as little rest as possible) - 160/3, 170/2, 180/1, 165/3, 175/2, 185/1, 170/3, 180/2, 190/1 (75%-88% waves)

Snatch Pull - 215/3x3

Superset
Barbell row - 135/5, 145/5, 155/5, 165/5, 175/5
Ring Dip - 9,10,11,12,13

10/26/2020 Garage Workout

5 min general warmup + barbell warmup

Push Press + Power Jerk - 95/2+1, 135/2+1, 165/1+1, EMOM 190/1+1x10

For time
10 -> 1
Shoulder to overhead 95#
Bar-facing Burpees
7:36

50 glute raises + 5#


10/27/2020 Pool Workout

2x(100 fr + 100 k + 100 p + 100 k + 100 st)

2x(2x50 fl sw :40/k :45
1x100 bk sw 1:20/k 1:30
2x50 br sw :45/k :50 w/board
1x100 fr sw 1:10/k 1:30 w/board
200 ez k/dr)
intervals written 1st round/2nd round

500 pull for time (5:30)
100 ez

2x(2x50 fl
1x100 bk
2x50 br
1x100 fr
200 ez)
same pattern as first time

2x4x25 VS :30 rd 1 fr, rd 2 br

100 warmdown

4300y

This one was a killer today, I am POOPED!

Saturday, 10/24/2020 Pool Workout

200 fr alternating breathing sides x 25
8x75 fr :10R - o - l-arm/r-arm/sw, e-full catchup/3/4 cathchup/swim
3x150 k :20R - 1 - fr+board, 2 - fr 4/5/6 UDK x 50, 3 - IM

6x50 fr :45 d1-3, 4-6 to threshold
4x50- fr :45 o-b, e-25 fast/25 ez
9x100 fr 1-3 1:20, 4-6 1:15, 7-9 1:10
100 ez

8x25 :35 o-add-on fl st at beginning and end, e-SLOB dolphin
8x25 :30 o-fl (1 no breath, 3 all breath, 5 "butterfree", 7 perfect stroke), e-ez
100 ez
50 fl fast (26.8)

150 ez + warmup
50 back for time (24.8)
100 warmdown

3550y



Wall was slippery so I had to curl my toes over just a bit. UWs still a bit lackadaisical but I feel like I had some velocity there. You can tell I was a 200 backstroker not a 50 backstroker with those breakouts. Think I've got a 23 in me with a rest from weight training and cleaning some little things up. My college best was 24.11...

10/22/2020 Garage Workout

5 min general warmup

Back Squat - 45/5, 135/4, 225/4, on 2:00 250/4x5

110 situps


10/23/2020 Garage Workout

5 min general warmup + barbell warmup

Snatch - 95/2, 115/2, 135/1, 155/1, 175/1, 185/1, 190/1, 195/1, 200/1, 205/1, 210/1, 215/b,f,1
//Post-sick PR! One step away from 100kg.

For time:
20 v-ups
30 mu cl+press 25# DBs
40 box stepups 53#
30 mu cl+press
20 v-ups
5:58

Wednesday, 10/21/2020 Garage Workout

5 min general warmup + barbell warmup

Snatch balance - 45/3, 95/3, 135/2, 165/1, EMOM 185/1, 190/1, 195/1, 200/1, 205/1, 210/1, 215/1, 220/1, 225/1, 230/1, 235/f
//Brain fart...

Snatch Pull 235/3x3

Superset:
Bent over row - 135/5, 145/5, 155/5, 165/5, 175/5
Ring dips - 9, 10, 11, 12, 13

50 glute bridges + 5#

Tuesday, 10/20/2020 Pool Workout

2x(100 fr + 100 k + 100 p + 100 k + 100 st)

3x{100 1:30 IM/1:20 fr+fins/1:45 k
200 3:30 k/3:00 IM/2:40 fr + fins
300 4:00 fr + fins/5:15 k/4:30 IM)

6x50 dr/sw ez 1:00

5x100 p/pads 1:20 beat 500 pace from last week

100 ez

4x50 1:15 chute+fins - br+fr k down, ez back (last 25 fr fast)

100 warmdown

4000y

Monday, 10/19/2020 Garage Workout

5 min general warmup

Strict Press - 45/5, 75/5, 95/3, @:90 115/3x5 + 10 upright rows 25# DB/hand between each set

AMRAP 12
20 med ball cleans 20#
200m run down and up hill
6 rounds + 12 cleans

110 situps

10/17/2020 Pool Workout

4x100 ez 1:35
4x75 k/dr/sw IMO 1:20
4x50 smooth/bu IMO :55
4x25 VS :30

200 fr 3:00 + 50 bk :40
150 fr 2:15 + 100 bk 1:20
100 fr 1:30 + 150 bk 2:00
50 fr :50 + 200 bk 2:40
fr - smooth, bk - push pace

250 k build x 50
250 p br 3/4/5/6/7 x50

200 bk 3:20 + 50 fr :35
150 bk 2:30 + 100 fr 1:15
100 bk 1:40 + 150 fr 1:50
50 bk :55 + 200 fr 2:30
bk - ez, fr - push pace

200 ez
2x start + 25 easy
100 smooth
100 IM from time off blocks
100 warmdown

4100y

100 IM:

Not sure why it uploaded so poorly, but anyway...
Fly - dolphin kicks a little lackadaisical, but good DPS on the stroke.
Back - again, UWs a little lazy. Started out with good stroke rate but unfocused at the flags.
Breast - Pullout a little loose. Kick was really not snappy at all.
Free - Good stroke rate but have to breathe less.

Thursday, 10/15/2020 Garage Squats

5 min general warmup

Back Squat - 45/5, 135/5, 225/5, E2MOM 240/5x5

100 situps

Friday, 10/16/2020 Garage Workout

5 min general warmup + barbell warmup

Push Press + Power Jerk - 95/2+1, 135/2+1, 165/2+1, EMOM 185/1+1 x10

"Karen"
150 wall balls for time
5:48, :30 PR
Broken 80-30-20-20