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Friday, 3/15/19 CrossFit Workout

Warmup - jump rope drills, plyos, stretching, barbell warmup

Strength - Pause Front Squat - 45/5, 135/5, 165/5, 185/5, 205/5, 205/3,3,3
//Easing back into squats somewhat.

Conditioning - AMRAP 12
30 double unders
15 wall balls 20#
10 toes to bar
6 round + 2 wall balls (or 7 rounds? I think I lost count.)

Thursday, 3/14/2019 Pool Workout

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

4x{250 SKiDKiS 4:30
100 IM 1:45
100 RIM 1:45
3x50 fr pull d1-3 to 90% :50
1x50 FAST 1:30}
250 and 50 IMO

6x50 dr/sw :55 warmdown

4100y

Tuesday, 3/12/2019 CrossFit Workout

Warmup - 400m run, 10 squats, 10 side lunges, 300m run, 5 walkouts, 5 RBMs, 200m run, 10 legs swings each way; PVC warmup

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

Conditioning -
30/20/10 cal row
90/60/30m 1-arm farmer's carry ea arm, 70#
15/10/5 hand release pushups
15/10/5 C2B pullups
9:56

Wednesday, 3/13/2019 Pool Workout

15x100
3 sw 1:25
3 25k/75sw 1:30
3 50k/50sw 1:35
3 75k/25sw 1:40
3 k 1:45

100 IM dr fl 1:30
25 fl fast :30
100 IM dr bk 1:30
25 bk fast :30
100 IM dr br 1:30
25 br fast :30
100 IM dr fr 1:30
25 fr fast :30

Stations:
1 - 4x100 pull 1:30 D1-3 hold 4
2 - 3x broken 50 2:00 - 12.5 dive fast/25 turn fast/12.5 finish fast
3 - 8x25 :45 med ball 1-arm free + vertical kick during rest
4 - 4x75 1:30 heavy board - 1-3rd 25 fast, 2-2nd 25 fast, 3-1st 25 fast, 4-fast
5 - 3x25 bucket pull sprints + 25 ez
6 - 8x25 :30 w/fins - 1-15m UDK, 2-20m UDK, 3-all UDK, 4-easy

2x{150 pull + 100 'chute, rest interval is time to change equipment}

100 warmdown

4000y

Definitely broke the taper the past two days! My body is really feeling it. One of the assistant coaches (also the head coach at SLU) was talking about how they hope I swim Sectionals for at least one more year - no pressure!

Wooo! Long weekend. Had a blast and a good meet at Region VIII Sectional Championships at Mizzou. My first time swimming at Mizzou in 9 years, love that pool. Now an even bigger percentage of my best times were done in it. Official results aren't up yet, I update with places and exact time corrections when they are.

Thursday - Relay Day

Already recapped this earlier but what the heck. Warmups were super crowded so the whole team got in the same lane and we pretty much ended up doing a bunch of 50s and 25s.

200 Free Relay - B relay anchor - 20.75 split, 17th place (top B relay). A tenth faster than Masters Nats last year, little windmill-y last 12.5 or so.

200 Medley Relay - A relay breaststroke - 25.92 split. Two tenths faster than Masters Nats! Was a good swim, though I was pretty close to over dolphin kicking on my pullout off the start! 7th place.

Friday - Tough Double Day

100 Breast - 57.88 prelims, 14th place; 57.73 finals, 10th place - Another couple tenth drop! And scored some individual points for the team.

100 Fly - 51.95 prelims, 36th place - This was about 20 minutes after the 100 breast prelim, was surprised I did so well with not feeling fully recovered from that. A hundredth off of the Ozark Masters record though, gaaah! Half a second drop from Ozark Senior Champs though.

Saturday - Late Night Day

50 Free - 21.25 prelims, t-22nd place; 21.38 finals, 22rd place - Prelims swim was really good, dropped half a second from Ozark Seniors. Finals swim I had a subpar turn, just didn't get into the second 25 all that well. Still happy with it.

100 Back - 52.33 prelims, t-26th place - Strong swim. I'm definitely not a backstroker anymore (my all time PR is 50.69) but I'm more than happy with that time for Masters. Scratched out of D finals to save for relay at night.

400 Medley Relay - A relay breaststroke, 58.0 split, 12th place - This was a little after 9pm, was hard to get up and go, though I gave it a good effort as I was out 26.9, faster than my individual event. Just lost my pull coming home! I think we were 10th place.

Sunday - Prelims Day

100 Free - 47.65, 37th place - Almost two seconds faster than Ozark Seniors and over a second faster than my PR. Solid swim, though I think I have more in me if I figure out how to swim it right.

50 Breast - 26.77, 8th place prelims - Lost track of time and forgot to warm up but went surprisingly well anyway! Was hard to scratch out of a championship finals but I wanted to get home by this point. Half a second faster than going out the 100 (which was my previous best time). I never, ever, ever thought I'd say I was a 26/57 breaststroker. Like, where did that come from?

400 Free Relay - B relay anchor, 47.3 split, 14th place (top B relay besides the team that swam their best relay as their B) - Was running on fumes by this point, just wanted faster than my flat start, which I got. This was a fun relay! 3 of us went fast than our individual flat starts, including the leadoff!

Finished with 5 all-time PRs, 2 relay split all-time PRs, 1 Masters PR, 1 Masters relay split PR, and 5 Ozark Masters records.

So our girls' team won the meet, and the combined team won the meet (I think men got 6th?). Was really happy to contribute to that! Got to see some coaches and families from various parts of my swimming career that I hadn't seen in a long time. All in all, I'm really glad I went. If Masters Nats next year looks like it'll be expensive/inconvenient to get to, I'll definitely look at doing this meet again (assuming it's in short course!). Weighed in at 183 pounds this morning, gotta eat some food this week!

Thursday, 3/7/2019

AM Loosen Up
3x(100 fr 1:35/100 IM 1:45/100 back 1:55/100 k 2:05)
8x25 :30 O/C IMO
2x25 starts + 25 ez
100 warmdown

PM Sectionals Relay Day!
Not sure what general warmup was - pool was a cluster you-know-what so just swam.

Specific warmup before each relay - 250 of 100 ez + 150 sprint drills

200 Free Relay - Anchored B relay in 20.75 split - tenth of a second drop from Masters Nats last year!

200 Medley Relay - Breast in A relay, 25.92 split - two tenths PR!

200 warmdown after each.

Wednesday, 2/6/2019 Pool Workout
Last day of taper practice! Tomorrow loosen up and some shooters in the morning, drive to Mizzou in the afternoon, 200 free and 200 medley relays that evening.

4x(100 fr 1:30 + 50 k 1:00)
4x(50 fr :50 + 25 dr :30)

8x50 :55 k/dr dr/b IMO
8x25 :30 VS 4-fl 4-bk

2x100 k/fr x 25 1:30
2x100 k/fr x 25 w/fins 1:20

4x{3x50 1:00 D1-3 to 100 pace
100 EZ}
RIMO by round

3 starts + 25 ez

100 warmdown

3150y

Spinning my wheels a lot on the fast stuff. Just relax!

Monday, 3/4/2019 Pool Workout
Taper continues!

200 fr/200 p/200 st/200 k/200 f

8x50 k/dr dr/b :55 IMO
8x25 V.S. :30 4-fr, 4-br

2x100 fr 1:30
2x100 p 1:30
2x100 p/pads 1:30

6x{2x25 :30 100 pace
50 EZ}
1-4 IMO
5 fr w/fins
6 fr w/fins & pads

3 starts + 25 ez

200 warmdown

3150y

Saturday, 3/2/2019 Pool Workout

Taper continues. Starting to feel some extra stroke tempo, legs not quite there yet. All in all, exactly how I expect to feel at this point.

4x125 bk/fr 1:45 tight turns
8x75 k/dr/s bk 1:10/1:05/1:00/:55 x2
12x25 bk 4-vs :30, 4-d1-4 :34, 4-fast :40

12x25 :45 w/fins 8 fast UDK + fly k
10x25 :40 8 fast UDK + swim
8x25 :45 w/fins & snorkel 12 fast UDK + k
6x25 :30 15m fast + swim
4x25 :30 w/fins 15m fast + swim
2x25 UDK 2 breaths at wall and go

3x{3x50 d1-3 to 100 pace 1:00
200 build to last 75 fast 3:00
150 EZ 3:00}
rd1,2 - fr, rd3 - bk

Kids did 5 rounds, I did the 3x50 in round 4 breast and called it a day - enough yardage at this point.

Relay starts
100 warmdown

4200y

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!

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

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.

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!

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.

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

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

Monday, 2/18/2019 Pool Workout

200 fr
200 k
200 st
200 6-3-6 dr

2x{4x50 dr/sprint :50
3x100 flutter kick 25 mod/50 fast/25 mod @ next top or bottom
8x25 flutter kick long UW :40}

6x75 pull 1:20 br3,5,7,5 rotate (held :44, somehow)

4x50 flutter kick w/board ALL OUT 1:10

150 ez

16x25 VS :30 IMO

200 warmdown

3600y

Shorter but good push for the legs!

Sunday, 2/17/2019 Garage Weights

Last week of hard work and then Sectionals taper. Moved up five more pounds on squats. Probably one more squat session after this one.

Back Squat - 45/5, 135/3, 185/3, 225/3, 255/3, 295/3, 280/5, 265/7, 250/10

Shoulder Press - 45/5, 75/5, 95/5, 115/5,5,5

Hang Power Snatch - 95/3, 125/3, 145/3,3,3
Hang Power Clean + Power Jerk - 145/3,3,3
//Just some speed/power work.

Saturday, 2/16/2019 Pool Workout

Swimming with the National group kids again!

6x100 1:30 75 sw/25 k
8x75 1:10 50 dr/25 b
10x50 :50 - 2 rounds increasing UDK distance

3x{200 IM (rd 1/3 - k 3:40, rd 2 - dr 3:10
2x100 IM (rd 1/3 - dr 1:30, rd 2 - k 1:40
4x50 IMO (rd 1/3 - k fast 1:00, rd 2 - dr :50}
All fly/fr k w/board 6 UDK

5x{25 fast :30
25 EZ :30
50 fast 1:00
25 EZ :30
75 fast 1:30
50 EZ 2:00}
IMO+fr

100 EZ

3x50 relay starts/swim ins

100 warmdown

5100y

Thursday, 2/14/2019 Pool Workout

Facilities just can't figure out how to get this pool a consistent temperature. Hot today. Not sauna, but not conducive to fast swimming... Good effort though.

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

16x75 1:25 - o-st DPS/fr/st build, e-fr/st fast/fr
IMO x2

5x200 3:15
1 - 150 cruise/50 fr fast
2 - 100 cruise/50 br fast/50 cruise
3 - 50 cruise/50 back fast/100 cruise
4 - 50 fly fast/150 cruise
masters minute
5 - 200 IM fast (2:12)

6x50 dr/sw EZ 1:00

8x25 :30 3,2,1,0 breaths fr/fl

100 EZ

4000y

CF workout tomorrow looks dumb too (150 assault bike calories for the conditioning?!) so I'll take my rest day tomorrow, hit Saturday morning practice with the Sectional kids and squat/press Sunday.

Wednesday, 2/13/2019 Pool Workout

Feeling the presses more than the squats surprisingly.

4x{150 fr 2:15/75 k-dr-s IMO 1:15}

Kick set:
4x{100 1:50/1:40/1:30/1:20 w/board
50 FAST w/board 1:00
75 1:30/1:20/1:10/1:00
25 FAST UW :30}
Rd1/2 - no fins
Rd3/4 - fins

3x{100 fr cruise 1:30/25 fast :30
75 fr cruise 1:10/50 fast :50
50 fr cruise :50/75 fast 1:10
25 fr cruise :30/100 fast 1:30}
Rd 1 - fr, Rd 2 - stroke, Rd 3 - fr/pads & fins

Stations:
1 - 3x200 p/pads 2:40
2 - 12x25 :40 D1-3 IMO w/chute
3 - 4x25 buckets (25 EZ in between)

150 warmdown

4650y