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Swimming Through Jello

  1. 8-31-20 Workout

    by , August 31st, 2020 at 10:45 AM (Swimming Through Jello)
    8/31/2020 Pool Workout

    Bit of an easier technique-driven day today. Was able to push myself as practice went on though.

    700 continuous 100 fr d1-4/100 NF
    600 continuous k 100 fl (front/side/side/back) 100 br (front/back) 100 fr (front/side/side/back)

    8x75 1:40 side k/6-1-6/sw o-fr e-bk
    8x75 1:30 w/pads side k/6-1-6/sw o-fr e-bk
    8x75 1:10 w/fins+pads side k/6-1-6/sw o-fr e-bk
    //These were working on balance on sides and strong rotation.

    9x75 1:10 IM/bk/fr - d1-3 on fr

    175 ez

    3950y
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  2. 8/29/20 Workout

    by , August 29th, 2020 at 05:21 PM (Swimming Through Jello)
    8/29/2020 Garage Workout
    Volume front squat + running + power jerk

    5 min general warmup

    Front squat - 45/5, 135/3, 185/2, 215/1 EMOM 10 235/1x10

    5 min PJ warmup

    Alternating
    PJ 190/5 on 1:00 + extra round at end
    1/3 mi run on 3:00 d1-3 (1:53, 1:44, 1:37)

    Left shoulder was a little tweaky at the end of the power jerks. Probably will feel better by tomorrow, think my grip was a little wide and putting more strain on the rotator cuff.

    Updated August 29th, 2020 at 07:57 PM by JPEnge

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  3. 8/28/20 Workout

    by , August 28th, 2020 at 09:42 AM (Swimming Through Jello)
    8/28/2020 Pool Workout
    Stations!

    18 min continuous clock, :15R between distance
    125 fr br3
    100 k/dr
    75 NF
    50 p br5
    (3 rounds + 125 fr)

    3 20 min stations:

    1 - 4x(2x25 UW :45 + 2x25 tombstone k :45 + 50 fast 1:15)
    rd 1 - no equip (:26), rd 2 - pads (:25), rd 3 - fins (:23), rd 4 - pads+fins (:21 high)

    2 in diving well -
    5 min vert kick w/fins (:30 arms crossed, :20 elbows up, :10 streamline)
    2x(2x1 length UW :20 + 2 length UW :40)
    3 min vert kick (:30 arms crossed, :20 elbows up, :10 streamline)
    w/fins 3x(2x1 length UW :20 + 2 length UW :40)

    3 - backstroke pushoff work + 4x75 bk b 1:30 work pushoffs and breakout

    100 warmdown
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  4. 8/27/20 Workout

    by , August 27th, 2020 at 12:33 PM (Swimming Through Jello)
    8/27/2020 Garage Workout
    Power Snatch + DL + Upper body

    5 min general warmup + barbell warmup

    Power Snatch - 95/3, 115/2, 135/2, 155/3, 165/2, 175/1, 160/3, 170/2, 180/1, 165/3, 175/2, 185/1

    Snatch Deadlift - 235/3,3,3

    EMOM 10 alternating
    1 - Shoulder Press - 100/5, 105/5, 110/5, 115/5, 120/4+f
    2 - Ring Pullup - 6, 7, 8, 9, 10
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  5. 8/26/20 Workout

    by , August 26th, 2020 at 10:37 AM (Swimming Through Jello)
    8/26/2020 Pool Workout
    Still really hot water but managed to get going decently on some of the fast stuff. Really need to work on my kicking to get it back.

    All :15R
    125 fr + 75 fl/bk/br dr + 50 fr b
    125 fr + 75 fl/bk/fr dr + 50 br b
    125 fr + 75 fl/br/fr dr + 50 bk b
    125 fr + 75 bk/br/fr dr + 50 fl b

    2x(2x100 k 1:40 + 4x50 k d1-4 :50)
    rd 1 - fr w/bd + sn; rd 2 - br w/bd + sn
    w/fins 2x100 k 1:30 + 4x50 k d1-4 :45

    300 p + 4x50 fr 200 pace 1:00
    250 50 fl p/50 fr p + 3x50 fl 200 pace 1:00
    200 w/fins 25 uw/25 ez fr + 2x50 fast 1:00

    IMO 8x(75 r arm/l arm DPS :10R + 25 fast :10R)

    100 warmdown

    4300y
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  6. 8/25/20 Workout

    by , August 25th, 2020 at 01:44 PM (Swimming Through Jello)
    8/25/2020 Garage Workout
    Back Squats + Conditioning + Abs

    5 min general warmup

    Back Squat - 45/5, 135/3, 185/3, 225/2, 255/2, E2MOM - 275/2, 260/4, 245/6, 230/10
    //Nice progression on these so far. Dare I try 5 more pounds next week?

    5 minute rest/prep

    For time
    .55 mi run
    40 burpee ring pullups
    7:32

    2 min rest

    100 situps
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  7. 8/24/20 Workout

    by , August 24th, 2020 at 11:45 AM (Swimming Through Jello)
    8/24/2020 Pool Workout

    Warm water and seemed extra wavy today. Not a great practice but glad to be in the water.

    1x200 ez :30R
    2x150 mix IM :20R
    3x100 k/dr :15R
    4x50 fr d to 80% :10R

    All sets below in this pattern:
    1 - DPS + neg split
    2 - k fast (fl, br, fr w/board)
    3 - dr/sw x 25
    4 - sw fast

    4x50 fl 1:00
    4x100 br 1:40
    4x150 bk 2:20
    4x200 fr 3:00

    6x50 dr/sw ez 1:00

    3x(150 p :10R
    100 50 polo scull/50 br fr k :20R
    50 br fast :30R)

    100 warmdown

    4300y
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  8. 8/22/20 Workout

    by , August 22nd, 2020 at 03:32 PM (Swimming Through Jello)
    8/22/2020 Garage Workout
    Volume squats + Running + Power Jerk

    5 min general warmup + barbell warmup

    Front squat - 135/3, 185/3, EMOM 8 - 215/2,2,2,2,2,2,2,2

    5 min PJ warmup

    Alternating (+4 sets of jerks at end)
    a) Power Jerk 225/1 x 8 on 1:00
    b) 1/3 mi run d1-3 on 3:00 - 1:52, 1:44, 1:36

    Updated August 22nd, 2020 at 04:03 PM by JPEnge

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  9. 8/21/20 Workout

    by , August 21st, 2020 at 11:51 AM (Swimming Through Jello)
    8/21/2020 Pool Workout

    No room for Masters, but coach told me I could swim with the kids today! Double-edged sword, I am absolutely wiped out!

    2x(300 fr :30R + 200 SKiDS :20R + 100 IM :10R)

    2x(300 IM k/d/s :30R + 200 fr neg split :20R + 100 k fast :10R)

    6x(150 p :15R + 25 w/fins fast UW :15R + 25 fast :15R)

    12x100 1:30
    1 - fr moderate
    2 - 75 fr mod/25 br fast
    3 - 50 fr mod/50 fl r/l arm fast
    4 - 25 fr mod/75 bk fast

    200 warmdown

    5000y
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  10. 8/20/20 Workout

    by , August 20th, 2020 at 12:44 PM (Swimming Through Jello)
    8/20/2020 Garage Workout

    No word on swimming Friday or not. I miss racing so dang much... I just really want to try to blast a 50 back or something right now. Snatches in the garage will have to do for the moment, I guess.

    5 min general warmup + barbell warmup

    Power Snatch - 95/2, 115/2, 135/1, 155/1, 165/1, EMOM 10 - 175/1,1,1,1, 180/1,1,1, 185/1,1, 190/1

    3 minute strip bar and movement prep

    EMOM 10 -
    a) BB row - 135/5, 145/5, 155/5, 165/5, 175/5
    b) Ring dip - 6, 7, 8, 9, 10

    Oh, dang it! I just realized why I had more time between snatches and upper body work... I forgot to do my pulls!
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  11. 8/19/20 Workout

    by , August 20th, 2020 at 09:15 AM (Swimming Through Jello)
    8/19/2020 Garage Workout

    Turns out that Masters didn't get any pool space yet, so back to the garage. Hoping for a pool workout Friday.

    5 minute general warmup

    2 minute movement prep

    *All with 20# weighted vest*
    AMRAP 12
    50 air squats
    50 lateral over DB hops
    50 RKBS 53#
    50 lunge steps 25# DBs
    50 push press 25# DBs
    1 round + 44 lunge steps

    3:00 rest

    AMRAP 6
    25 air squats
    25 lateral over DB hops
    25 RKBS 53#
    25 lunge steps 25# DBs
    25 push press 25# DBs
    1 round + 21 lunge steps

    //Did this workout back in June, about a 20 rep improvement in each piece, so that's cool.
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  12. 8/18/20 Workout

    by , August 18th, 2020 at 12:44 PM (Swimming Through Jello)
    8/18/2020 Garage Workout

    5 minute general warmup

    Back Squat - 135/5, 185/2, 225/2, 255/2, E2MOM 270/2, 255/4, 240/6, 225/10

    4 minute rest/conditioning prep

    3 rounds for time
    20 lateral over KB burpee
    20 KB sn 53# (10 per arm)
    20 KB goblet squat 53#
    11:06

    Hoping I get to swim tomorrow, supposed to be a lane or two for Masters but it sounds like the club senior groups pretty well filled both morning practices yesterday so I'm not optimistic...
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  13. 8/17/20 Workout

    by , August 17th, 2020 at 02:03 PM (Swimming Through Jello)
    Practice schedule changing this week as the age groupers start to have school again. So coach asked us to take Monday off to figure out where will be best for the Masters to fit in. Garage workout it is!

    8/17/2020 Garage Workout

    5 min general warmup + barbell warmup

    3 Power Clean + Power Jerk + Split Jerk - 135/3+1+1, 165/3+1+1, E2MOM 185/3+1+1x5

    EMOM 15
    1 - Depth Jumps - 30"x3, 34"x3, 38"x3, 42"x3, 45"x3 (plus an extra set at the end for fun)
    2 - DB Shoulder Press - 25# per hand x15
    3 - Single Leg RDL - 53#x8 per leg
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  14. 8/15/2020 Workout

    by , August 17th, 2020 at 11:27 AM (Swimming Through Jello)
    8/15/2020 Garage Workout

    5 minute general warmup

    Front Squat - 135/4, 185/4, EMOM - 205/3,3,3,3,3,3

    5 min power jerk warmup

    Alternating rounds (with extra PJ round at the end for 5 sets)
    PJ 3x205# on 1:00
    1/3 mi run on 3:00 (d1-3 - 1:50, 1:47, 1:43)
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  15. 8/14/20 Workout

    by , August 14th, 2020 at 10:54 AM (Swimming Through Jello)
    Friday, 8/14/2020 Pool Workout

    2x(2x150 fr 2:15 + 3x75 fr 1:05)

    2x(2x100 IM 1:30 + 2x50 bk :50}

    All :15 rest:
    200 p 80%
    100 k 80%
    2x100 p d to 90%
    2x50 k d to 90%
    4x50 p d to 100%
    4x25 k d to 100%

    4x(75 fast 1:30 + 50 ez 1:00
    50 fast 1:00 + 50 ez 1:00
    25 fast 1:00)
    rd 1 - fr; rd 2 - k; rd 3 - fl/bk/br, fl/bk, fl; rd 4 - k/fins

    100 ez
    100 fl for time (:56.7)
    300 ez

    4050y
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  16. 8/13/20 Workout

    by , August 13th, 2020 at 12:00 PM (Swimming Through Jello)
    8/13/2020 Garage Workout

    5 min general warmup

    Power Snatch - 95/2, 115/2, 135/1, 155/1, 165/1, EMOM - 175/1x5, 180/1x3, 185/1x2

    On 1:15 - Snatch Pulls - 215/3x3

    EMOM 10 - alternating
    a) Shoulder Press - 95/5, 100/5, 105/5, 110/5, 115/5
    b) Ring Pullups - 6, 7, 8, 9, 10
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  17. 8/12/20 Workout

    by , August 12th, 2020 at 02:55 PM (Swimming Through Jello)
    Starting up logging again. 15 weeks off for quarantine, 1 week back, 3 weeks off when main pool broke, now on 4th week back in. Trying to get back in shape!

    8/12/2020 Pool Workout

    200 fr 2:50
    4x50 bk 6-1-6 :55
    150 fr 2:10
    4x50 IM dr :55
    100 fr b to 80%

    4x{3x75 1:20 + 100 ez 2:00}
    {IMO 1 - 50 dr/25 DPS; 2 - 50 b/25 fast k; 3 - fast}
    fl - :45, bk - :45, br - :52, fr - :40

    3x{3x100 fr 1:25 + 100 ez 1:45}
    rd 1 - hold aerobic (1:08)
    rd 2 - hold 2 sec faster (1:06)
    rd 3 - des from rd 2 to all out (1:06/1:04/1:00)

    6x50 dr/sw ez 1:00

    2x4x25 :30 V.S. w/fins

    150 ez

    4000y

    Longest practice since I've been back!
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