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Swimming Through Jello

  1. 11/30/20 Workout

    by , November 30th, 2020 at 02:41 PM (Swimming Through Jello)
    Took the week off work Thanksgiving week, but still did workouts. Some lifting Mon/Thur/Sat/Sun, swam Tu/Fr. I don't remember everything but nothing was really mindblowingly exciting. Still stuck at Crestview 85 degree SCM hot tub, and will be for the next week too.

    Monday, 11/30/2020 Garage Workout

    5 min general warmup + barbell warmup

    Power Jerk + Split Jerk - 95/1+1, 135/1+1, 165/1+1, EMOM 185/1+1x3, 195/1+1x3, 205/1+1, 215/1+1, 225/1+1, 235/f
    //All mental on that miss. Just can't get myself to get under it! Next week.

    7 rounds
    7 SDHP 75#
    7 bar facing burpees
    6:11

    50 v-ups unbroken
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  2. 11/20/20 Workout

    by , November 20th, 2020 at 11:45 AM (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
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  3. 11/18/20 Workout

    by , November 19th, 2020 at 10:01 AM (Swimming Through Jello)
    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#
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  4. Bunch of workouts

    by , November 17th, 2020 at 11:53 AM (Swimming Through Jello)
    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

    Updated November 17th, 2020 at 12:50 PM by JPEnge

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  5. 11/13/20 Workout

    by , November 13th, 2020 at 12:02 PM (Swimming Through Jello)
    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
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  6. Some workouts

    by , November 12th, 2020 at 03:54 PM (Swimming Through Jello)
    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
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  7. A couple workouts

    by , November 9th, 2020 at 03:24 PM (Swimming Through Jello)
    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
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  8. 11/6/20 Workout

    by , November 6th, 2020 at 10:26 AM (Swimming Through Jello)
    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
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  9. 11/4/20 Workout

    by , November 4th, 2020 at 04:22 PM (Swimming Through Jello)
    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#
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  10. 11/3/20 Workout

    by , November 3rd, 2020 at 02:48 PM (Swimming Through Jello)
    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
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  11. 10/31-11/2 Workouts

    by , November 2nd, 2020 at 01:06 PM (Swimming Through Jello)
    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
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  12. 10/30/20 Workout

    by , October 30th, 2020 at 11:58 AM (Swimming Through Jello)
    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

    Updated November 2nd, 2020 at 01:02 PM by JPEnge

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  13. 10/28/20 Workout

    by , October 28th, 2020 at 04:32 PM (Swimming Through Jello)
    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
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  14. 10/26-10/27 Workouts

    by , October 27th, 2020 at 10:22 AM (Swimming Through Jello)
    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!
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  15. 10/24/20 Workout

    by , October 26th, 2020 at 10:56 AM (Swimming Through Jello)
    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...
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  16. 10/22-10/23/20 Workouts

    by , October 23rd, 2020 at 06:10 PM (Swimming Through Jello)
    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
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  17. 10/21/20 Workout

    by , October 21st, 2020 at 04:25 PM (Swimming Through Jello)
    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#
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  18. 10/20/20 Workout

    by , October 20th, 2020 at 10:09 AM (Swimming Through Jello)
    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
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  19. 10/19/20 Workout

    by , October 19th, 2020 at 04:24 PM (Swimming Through Jello)
    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
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  20. 10/17/20 Workout

    by , October 19th, 2020 at 10:27 AM (Swimming Through Jello)
    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.
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