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  1. 9/3/20 Workout

    by , September 3rd, 2020 at 03:39 PM (Swimming Through Jello)
    9/3/2020 Garage Workout
    Snatch + Pulls + Upper Body

    Whatever back muscle I tweaked is still a little sore but nothing too bad.

    5 min general warmup + barbell warmup

    Power Snatch - 95/2, 115/2, 135/1 EMOM - 155/1, 160/1, 165/1, 170/1, 175/1, 180/1, 185/1, 190/1, 195/1,1

    Snatch pull - 205/3x3

    EMOM 10 alternating
    1 - Bent over row - 135/5, 145/5, 155/5, 165/5, 175/5
    2 - Ring dips - 6,7,8,9,10

    On to vacation!

    Updated September 3rd, 2020 at 06:16 PM by JPEnge

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  2. Thursday 9/3/2020

    AM SCY Solo @ LRRC

    400 swim every 4th 25 head-up scull

    2x
    400 @ 5:00 pull w/ paddles + SNKL
    4x100 @ 1:10
    300 @ 3:45 pull w/ paddles + SNKL
    4x75 @ :55
    200 @ 2:30 pull w/ paddles + SNKL
    4x50 @ :35
    2:05 REST

    ** Straight through, only extra rest where noted

    400 EZ kick w/ fins + BD

    Total: 4400 (in 60 minutes!)
    Categories
    Swim Workouts
  3. 9|2|20

    by , September 2nd, 2020 at 07:54 PM (Blog)
    9|1|20
    LCM

    3 x 50 fr fins on 2:00

    • 40, 31, 29

    3 x 50 fr fins on 3:00

    • 29, 29, 30

    200 drill with fins
    100 flutterkick snorkel


    9|2|20


    26.1 yd pool

    10 x 52 fr on 1:00

    10 x 52 one arm fr on 1:30

    520 fr fins snorkel

    • head up fly kick fr every 4th length
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  4. Wednesday 9/2/2020

    AM SCY Solo @ LRRC "I.M."

    400 swim every 4th 25 head-up scull
    8x25 @ :45 UW FL kick
    8x50 @ 1:00 odd: drill, even: build I.M.O. in pairs

    2x
    8x25 @ :40 SMOOTH FL 1 breath max*
    3x150 @ 1:55 50 BK/50 BR/50 FR #1/2 STRONG, #3 FAST (1:45-, 1:43)
    200 SMOOTH BR kick w/ BD (Active Recovery)
    1:30 REST

    *Tried to keep a rhythm the whole time: 6 UW kicks --> break out on 7th kick --> 3 strokes --> breathe --> 4 strokes to finish

    20x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 3700
    Categories
    Swim Workouts
  5. 9/1, 9/2 Workouts

    by , September 2nd, 2020 at 10:38 AM (Swimming Through Jello)
    9/1/2020 Garage Workout

    5 min general warmup + barbell warmup

    Back Squat - 45/5, 135/3, 185/3, 225/2, 255/2, 280/1 - some muscle on the left side of my back went pfffffft on the way up on this rep so I decided that discretion is the better part of valor and punted on today's squats. Bummer, was hoping to get a good squat session in before vacation.

    5 min stretch + equipment setup

    For Time
    20 cal row
    20 box jump overs 24"
    20 power clean 135#
    20 v-ups
    20 power jerk 135#
    20 box jump overs
    20 cal row
    20 box jump overs
    20 power snatch 95#
    20 v-ups
    20 push press 95#
    20 box jump overs
    20 cal row
    18:05

    9/2/2020 Pool Workout
    Back still sore though much better this morning. Actually it felt really good swimming - and the water temp was down to maybe 79-80!

    All :15R
    50 fr dr + 200 fr
    100 br dr/fr + 150 fr
    150 bk dr/br/fr + 100 fr
    200 fl dr/bk/br/fr + 50 fr
    200 IM

    4x(2x100 bk k 1:40 + 75 fast k 1:40)

    100 p 1:30
    200 p 2:50
    300 p 4:00
    400 k/fins 5:00
    2 min rest
    500 pull fast

    w/fins 5x(50 12.5 tombstone k + 25 fast + 12.5 ez 1:00 + 1x25 fast IMO :30 + 1x25 ez :30)

    100 warmdown

    4400y
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  6. Tuesday 9/1/2020

    PM LCM Solo @ LRRC "T-Storms coming for my practice time again!"

    400 swim every 4th 25 head-up scull
    4x150 @ 2:30 50 FR kick H.A.S./50 B&A drill/50 swim (last 25 no breath) w/ fins + SNKL

    4x200 @ 2:40 (2:33+, 2:34, 2:34, 2:34+)
    2:40 REST
    3x200 @ 2:35 (2:28+, 2:29, 2:28+)
    2:35 REST
    2x200 @ 2:30 (2:26, 2:27+)
    2:30 REST
    200 @ 2:25 (2:21)
    2:25 REST
    4x100 @ 1:20 (1:16, 1:17+, 1;18, 1:16)
    1:20 REST
    3x100 @ 1:15 (1:11, 1:13-, 1:13+)
    1:15 REST
    100 @ 1:10 (1:09++) **

    Total: 3800

    ** There was distant thunder almost from the moment I entered the water, but then a huge storm front moved in rapidly near the end of the set. I was startled with 20 meters to go by a bright flash of lightning close at hand, so I finished the 100 and got out. I was supposed to finish with 2x100 @ 1:10, 1:10 REST, 100 @ 1:05.
    Categories
    Swim Workouts
  7. Monday 8/31/2020

    AM SCY Solo @ LRRC

    500 swim every 4th 25 head-up scull

    3x500 @ 7:00 D1-3 (5:54, 5:39-, 5:19)

    100 FLOAT

    Total: 2100

    Thunder started rumbling as soon as I finished my 500 warm up. By the time I finished the third 500 descend, I was being asked to exit the pool. Had a long workout planned, and felt really good on the 500s. Oh well.
    Categories
    Swim Workouts
  8. 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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  9. 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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  10. Friday 8/28/2020

    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
    Categories
    Swim Workouts
  11. 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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  12. 8|27|20 at the 26.1 yard pool

    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.
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  13. 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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  14. Thursday 8/27/2020

    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
    Categories
    Swim Workouts
  15. 8|26|20 LCM

    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
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  16. 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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  17. Tuesday 8/25/2020

    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!
    Categories
    Swim Workouts
  18. 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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  19. 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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  20. Saturday 8/23/2020

    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.
    Categories
    Swim Workouts