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
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 08:57 PM by JPEnge
PM LCM Solo @ LRRC Air Temp: 93* Pool Temp: 80 *Heat Index of 100 (although strangely enough, it didn't feel that hot) 500 swim every 4th 25 head-up scull 2x 400 @ 5:40 WHITE 2x200 @ 2:40 #2 faster than #1 300 @ 4:15 WHITE 2x150 @ 2:00 #2 faster than #1 200 @ 2:50 WHITE 2x100 @ 1:20 #2 faster than #1 1:15 REST RD1: 400, 300, 200 pull w/ paddles + SNKL; 200, 150, 100 swim RD2: ALL kick w/ fins; 400, 300, 200 S-line on back; 200, 150, 100 w/ BD 100 FLOAT Total: 4200
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
783 drills 5 x 52 fr on 1:00 fins (low 30’s) 5 x 52 fr on 1:00 fins 1st length ez / 2nd length high effort (30 - 35) 4 x 52 flutter kick on 0:90 Today the water just felt right. I don’t know why but it just did.
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
AM SCY Solo @ LRRC "Threshold Throwback Thursday*" *Hopping in the Delorean and heading back to May 23, 2016, and THIS workout from pwb's blog! 2x 400 swim every 4th 25 head-up scull 4x75 @ 1:20 k/dr/UW w/ fins 2x150 @ 2:00 breathe 2/4/6 by 50 pull w/ SP 100 @ 1:10 100 @ 1:20 2x100 @ 1:10 100 @ 1:30 3x100 @ 1:10 100 @ 1:40 4x100 @ 1:10 100 @ 1:50 5x100 @ 1:10 100 @ 2:00 6x100 @ 1:10 400 EZ FR kick w/ fins + BD Total: 5000 I have had several misfires at this set over the past 18 months, trying to make it all on 1:05. Maybe last week coming right off taper I could have done it. But the water was warm, and I have lost that "invincible" training feeling when your taper hasn't quite worn off yet. I am back to normal, and therefore 1:10 provided me just the right effort level. I stayed in the low RED range, and averaged 1:05s on all the 100s @ 1:10. SHOUT OUT: Patrick Brundage, Kurt Dickson, and Stewart Carroll. They did it first :P
Yesterday (26.1 yard pool) 313 wu drill fins snorkel 261 one arm drill snorkel 2 x (3 x 52 on 0:90 rt one-arm, lt one-arm, br order) 3 x 52 fr on 2:00 fins 2 x 52 fr on 2:00 fins 26 ez/ 26 fast 313 kick 200 Drill 8|26 LCM 1150 bk with fins 4 x 50 kick on 0:90
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
PM LCM w/ Trip @ LRRC "I.M. and D.A.B.A.*" Air Temp: 93 (heat index of 99) Pool Temp: 82 (felt cooler) 2x 400 swim every 4th 25 head-up scull 4x75 @ 1:20 k/dr/UW w/ fins 3x100 @ 1:40 no breath last 25 pull w/ SP + SNKL 100 @ 1:30 FRIM PINK 200 @ 3:00 FRIM PINK 300 @ 4:30 FRIM PINK 400 @ 6:00 FRIM PINK 1:00 REST 400 @ 6:00 25 FL/75 FR 300 @ 4:30 50 FL/50 FR 200 @ 3:00 75 FL/25 FR 100 @ 1:30 FL (1:14+) - all FL STRONG RED, all FR SMOOTH WHITE 6x100 @ 1:40 SMOOTH FR w/ SNKL Total: 4600 *Deferred Action for Butterfly Aficionados This practice left me totally drained. Definitely skipping a "Friday Fly Day" this week, unless Trip plans a main set that includes a lot of 50s!
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
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
PM LCM w/ Trip, Srdan, Noel, Doug, Dr. J, Larry, and Frank @ LRRC "Happy Birthday to you!" 400 swim every 4th 25 head-up scull 2x100 @ 3:00 "Rouse 100s" w/ fins For Larry's 60th birthday: 60M FL FAST + 40 EZ For Noel's 48th birthday: 48M FR FAST NO BREATH + 52 EZ For Srdan's 37th birthday: 37M BR FAST + 63 EZ Total: 900 SHOUT OUT: The birthday boys. Great group of people to swim with.
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 05:03 PM by JPEnge
PM LCM Solo @ LRRC Air Temp: 88 Pool Temp: 79+ 500 swim every 4th 25 head-up scull 5x100 @ 2:00 25 dog-paddle/25 3/6 drill/50 swim w/ 6-beat kick w/ SNKL 10x50 @ 1:00 25 FR "submarine kick"/25 SMOOTH FL kick w/ fins + BD 200 @ 2:40 1st 50 STRONG 2x150 @ 2:00 middle 50 STRONG :20 REST 3x100 @ 1:30 75 SMOOTH/25 FAST NO BREATH w/ fins 200 EZ Total: 2500
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
PM LCM w/ Trip @ LRRC "Putting Trip Strauss to the sword" Air Temp: 86* Pool Temp: 78 *Absolutely perfect outside swimming weather. A dry-ish 86, uncommon for Central Arkansas in August. Diving in the water felt cool and crisp. 400 swim every 4th 25 head-up scull 400 FR kick w/ fins + BD 5x300 @ 4:30 2 - UNDER 3:45 (3:43, 3:42) 2 - UNDER 3:40 (3:37+, 3:38+) 1 - UNDER 3:35 (3:34+) 5x100 @ 1:45 no breath last 25 pull w/ SP Total: 2800
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!
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.
AM LCM Solo @ LRRC "Threshold" 1000 SKIPS 3x100 @ 1:45 2 - FR 1 - I.M. 4x100 @ 1:15 (1:10, 1:13, 1:13, 1:13+) 1:15 REST 3x100 @ 1:15 (1:10+, 1:13, 1:13+) 1:15 REST 2x100 @ 1:15 (1:11, 1:11) 1:15 REST 100 @ 1:15 (1:07) 200 EZ Total: 2500
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