eric.carlson

Warm-up (1200)
200 swim
200 kick
200 pull
8 x 25 @ :45 streamline glide drill - push off in perfect streamline and glide as far as possible, easy swim to wall
4 x 100 @ 1:40, 25 DPS, 50 fast, 25 DPS

Kick (400 set/ 1600 total)
4 x 50 @:50 fly kick w/fins on back
4 x 50 @:50 fly kick w/fins

Kick/Swim w/fins (600 set/ 2200 total)
6 x ( 4 x 25 ) @ 45
25 underwater kick, 25 swim build, 25 underwaterw kick, 25 swim easy
2 fly, 2 back, 2 free

Broken Mile (1850 set / 4050 total)
A variation on pwb's [ame="http://forums.usms.org/showthread.php?t=20019"]Broken Mile set[/ame]
11 x 150 pull w/buoy, breath every 5 strokes @ 2:15 (target 1:55, actually 1:58 - 2:02)
4 x 50 free active recovery, 2 @:45, 2 @ :50

Wrap-up (450 set / 4500 total)
10 x 25 @ :35 no breather
200 easy

* 4500 total *

I guess the hot water pool took more out of me than I thought yesterday because my arms felt like lead today. Gives me an appreciation for people like pmccoy that do it every day!

pwb suggested picking "... an aggressive target pace and hold it consistently across this set", but it looks like I was a bit too aggressive because I didn't hit my target even once :-(. I still haven't been swimming long enough to know what I can do, or what my goals should be.

Warm-up (1200)
200 swim
200 kick
8 x 25 @ :45 streamline glide drill - push off in perfect streamline and glide as far as possible, easy swim to wall
6 x 100 @ 1:40, 25 DPS, 50 fast, 25 DPS

Kick (400 set/ 1600 total)
4 x 50 @:50 fly kick w/fins on back
4 x 50 @:50 fly kick w/fins

Kick/Swim w/fins (600 set/ 2200 total)
6 x ( 4 x 25 ) @ 45
25 underwater kick, 25 swim build, 25 underwaterw kick, 25 swim easy
2 fly, 2 back, 2 free

Kick (400 set/ 2600 total)
4 x 50 @:40 fly kick w/fins on back
4 x 50 @:40 fly kick w/fins

IM (1000 set/3600 total)
200 IM
150 (50 back + 50 breast + 50 free)
100 (50 breast + 50 free)
50 free

150 (50 back + 50 breast + 50 free)
100 (50 breast + 50 free)
50 free

100 (50 breast + 50 free)
50 free

50 free

Swim (600 set/4200 total)
6 x 100: odds back, evens free

50 easy

* ~4400 total *

I swim at a place with two pools, one SCM that they try to keep at about 82, and one SCY that they try to keep at about 78. I always swim in the later because I prefer the cooler water. Today there were "issues" with both pools and one was 71 and the other was 85 - what to do?

I thought of the many many happy hours as a kid I spent swimming in the 50 degree ocean in SE Alaska and decided to go for the cold pool. Hmm, I guess that was very long time ago because after about 2000 yards I was chilled to the core and decided to switch pools. The warm pool felt like a hot tub for the first few minutes, but it was a nice change.

I didn't use a pull buoy, or get cramps, until the 100s at the end of the workout! First time I swam more I pulled. Time to wean myself off of the pull buoy crutch!

Warm-up (1000)
200 swim
200 kick
4 x 100 @ 1:40 concentrate on DPS
8 x 25 @ :45 streamline glide drill - push off in perfect streamline and glide as far as possible, easy swim to wall

Kick Set #1 (400 set/ 1400 total)
4 x 50 @ 1:00 dolphin kick w/fins on back
4 x 50 @ 1:00 dolphin kick w/fins

Main Set (2250 set/ 3650 total)
5 set of 4 x 100 pull with buoy, breathing every 5 strokes

• 4 x 100 @ 1:25, 50 easy
• 4 x 100 @ 1:20, 50 easy
• 4 x 100 @ 1:25, 50 easy
• 4 x 100 @ 1:20, 50 easy
• 4 x 100 @ 1:25, 50 easy

Kick Set #2 (400 set/ 4050 total)
8 x 50 @ 1:00 breast kick

Wrap-up (450 set / 4500 total)
12 x 25 @ :30 no breather
150 easy

* 4500 Total *

Wednesday's workout felt really good so I decided to try 100s on 1:20 today, something I haven't done in more than 30 years. Even though each set was only four 100s I didn't quite make it: the first set I went 1:17, 1:18, 1:19, 1:21; the second set I went 1:16, 1:18, 1:20, 1:22. Oh well, much better than three months ago when I could only sometimes make 100s on 1:30.

The second kicking set was supposed to be a duplicate of the first one but both calves cramped up immediately so I switched to breast kicking, which I can do as long as the cramps aren't in my feet.

Warm-up (1200)
2 x [ 200 swim, 200 kick, 200 drill (50 left arm, 50 right arm, 50 scull + flutter kick, 50 swim DPS) ]

Kick Set #1 (400 set/ 1600 total)
4 x 50 @ 1:00 dolphin kick w/fins on back
4 x 50 @ 1:00*dolphin kick w/fins

Main Set (2000 set/ 3600 total)
4 x [ 5 x 100 ] @ 1:40, 1:35, 1:30, 1:25, 1:20
Descending interval within each set, focus on maintaing stroke count and time (all 1:16 - 1:18)

Kick Set #2 (500 set/ 4100 total)
5 x 100 @ 1:50 flutter kick w/fins

Wrap-up (400 set / 4500*total)
12 x 25 @ :30 no breather
100 easy

* 4500 Total *


********************************

Woot, no cramps!

Based on this week's High Intensity Training [ame="http://forums.usms.org/showthread.php?t=20026"]workout #5[/ame].

Warm-up (1400)
2 x [ 200 swim, 200 kick ]
4 x 100 @ 2:00 25 left arm, 25 right arm, 25 scull + flutter, 25 swim
8 x 25 @ :45 underwater dolphin

Main Set #1 (1000 set/ 2400 total)
4 x

• 25 fly drill
• 25 back drill
• 25 breast w/dolphin kick
• 25 free drill
• 50 easy

Main Set #2 (1000 set/ 3500 total)
2 x

• 3 x 100 @ 2:00 DPS free, no breathing in or out of turns
  
  • (14-16 strokes/25 1:17, 1:17, 1:16 1:15, 1:15, 1:15)
• 2 x 50 kick @ 1:00
• 1 x 100 IM drill @ 2:00
• 1 x 100 free, rest :05 @ each 25, 1 breath per 25

100 easy

* 3500 Total *

********************************

I was completely wiped out after yesterday's workout so I did a modified version of Leslie's [ame="http://forums.usms.org/showthread.php?t=20026"]recovery[/ame] workout of the week today. I am happy I did, both because I felt much better after the workout and because my times on the (very relaxed) DPS 100s were a surprise and a reminder of how critical technique is. I guess it is also a reminder that I haven't worked with a coach in more than 30 years

Warm-up (1000)
200 swim, 100 pull, 200 kick
8 x 25 @ :35 kick w/fins - underwater dolphin
8 x 25 @ :35 kick w/fins - odd underwater flutter, even back
100 easy

Main Set #1 (3400 set/ 4400 total)
10 x 50 on :55 - 25 easy, focus on DPS / 25 strong (36 - 38)
10 x 50 on :45 (35 - 37)
50 easy

5 x 100 on 1:45 - 50 easy, focus on DPS / 50 strong (1:17 - 1:19)
5 x 100 on 1:25 (1:15 - 1:19)
50 easy

3 x 200 on 3:05 - 100 easy, focus on DPS / 100 strong (2:38 - 2:40)
3 x 200 on 2:45 (CRAMPS, 2:43, 2:44)
100 easy

Main Set #2 (500 set/ 4900 total)
10 x 50 breast on 1:00

200 easy

* 5100 total *

********************************

I felt really strong for the first part of the main set, but early in the second set of 100s I started feeling twinges on my calves and feet and got a strong cramp on the last lap of the last 100. I was able to stretch and massage it away so the first three 200s were fine, but both calves and one foot cramped up on the first 200 of the second set so I stopped to deal with it and only swam 100. I had small cramps on the rest of the 200s, but not bad enough that I had to stop.

It is disappointing that I didn't make it through the workout, again, but I guess I am able to make it much farther before the cramps set in.

Warm-up (1000)
200 swim, 200 kick, 100 drill
5 x 100 @ 2:00 25 left arm, 25 right arm, 25 scull + flutter kick, 25 swim

Kick Set (1000 set/ 2000 total)
9 x 100 @ 1:40, kick w/fins, dolphin, flutter, back by 100

100 easy

Main Set - broken mile (1750 set/ 3750 total)
2 x 300 @ 4:40 (4:02, 4:01)
2 x 200 @ 3:20 (2:38, 2:37)
3 x 150 @ 2:20 (1:58, 1:57)
2 x 100 @ 1:40 (1:16, CRAMPS)

100 easy

Wrap-up (750 set / 4500 total)
3 x 50 catch-up drill
3 x 100 smooth free @ 1:45, no breathing in or out of turns
200 pull
4 x 25 no breather

*4500 total*

********************************

I was tired all day after yesterday's workout so I thought I would write an easier workout for today - thus the 1:40 interval for the main set. I planned to stretch out and relax, but I felt surprisingly good and Susan was relentless (as always) so it ended up being a fast set for me. I had minor of cramps in my feet and calves from the first 300, but I managed to keep them away until the last 100 when I finally had to stop and massage my calf. Crap.

Warm-up (1200)
2 x [ 300 free, 200 kick, 100 drill ]

Kick Set #1 (800 set/ 2000 total)
8 x 100 @ 1:40, kick w/fins, odd dolphin, even flutter

Main Set #1 (1800 set/ 3800 total)
Broken 1650 “Davis Mile”

• 11 laps @ rest 20
• 10 laps @ rest 20
• 9 laps @ rest 20
• 8 laps @ rest 15
• 7 laps @ rest 15
• 6 laps @ rest 15
• 5 laps @ rest 15
• 4 laps @ rest 10
• 3 laps @ rest 10
• 2 laps @ rest 10
• 1 lap

150 easy

Main Set #2 (600 set/ 4400 total)
2 x

• 1 x 25 @ :30 fly
• 1 x 50 @ :50 back
• 1 x 75 @ 1:25 breast
• 1 x 100 @ 1:30 free
• 50 easy

Wrap-up (300 set / 4700 total)
4x50 @ 1:00 hypoxic (breaths per 25: #1 0+0, #2 1+1, #3 0+1, #4 0+1)
100 easy

*4700 total*

********************************

Felt much better in the water than I did on Wednesday, made it through the whole workout without having to stop for leg cramps. Had a few twinges during the 1650 but managed to get rid of them by flexing my ankle and calf while swimming. Had one bad one during the first 50 back, but it was near the end and I was able to stretch it out before the 75 breast.

Warm-up (1100)
400 swim
300 kick, flutter/dolphin/back by 100
400 pull

Kick Set (700 set / 1800 total)
8 x 50 @ 1:00 kick 25 underwater/kick 25 easy back
12 x 25 @ :30 sprint kick, 1-4 back, 5-8 flutter, 9-12 dolphin

Main Set (2400 set / 4200 total)
4 x 50 @ 1:00 relaxed, count strokes
3 x 200 @ 3:05

4 x 50 @ 1:00 relaxed, count strokes
3 x 200 @ 2:55

4 x 50 @ 1:00 relaxed, count strokes
3 x 200 @ 2:45

Wrap-up (400 set / 4600 total)
8 x 25 @ :40 even 1 breath, odd 0 breath
200 easy

*4600 Total*

********************************

The leg cramps started during the fifth 200 and didn't let up, so I only made the interval on the first 200 at 2:45 :-(

Warm-up (1500)
500 free, 400 kick, 300 pull, 300 drill/free/back/free by 25

Main Set #1 (2600 set / 4100 total)
Inspired by a comment in pwb's [ame="http://forums.usms.org/showpost.php?p=257721&postcount=7"]Week starting January 2nd, 2012[/ame]
2 x 100 @ 1:50, 3 x 100 @ 1:40
1 x 200 @ 3:00, 3 x 100 @ 1:35
1 x 200 @ 3:05, 3 x 100 @ 1:30
1 x 200 @ 3:10, 3 x 100 @ 1:25
1 x 300 @ 5:00, 2 x 100 @ 1:20
100 easy

Main Set #2 (850 set / 4950 total)
Inspired by a set from [ame="http://forums.usms.org/showpost.php?p=250896&postcount=408"]Tall Paul's 08.19.2011[/ame] workout
6 x 25 pull - 1 breath @ :25
1 x 50 pull fast @ 1:00
5 x 25 pull - 1 breath @ :25
1 x 50 pull fast @ 1:00
4 x 25 pull - 1 breath @ :25
1 x 50 pull fast @ 1:00
3 x 25 pull - 1 breath @ :25
1 x 50 pull fast @ 1:00
2 x 25 pull - 1 breath @ :25
1 x 50 pull fast @ 1:00
100 easy

50 easy

*5000 Total*

********************************

The second main set was supposed to be kicking with fins, but I cramped up on the first 25 and no amount of stretching or massaging could keep the cramps away. I should probably keep the kicking early in the workout.

I thought I could probably make the 100s at 1:25 but not the ones at 1:20, but I put them anyway in to see where I am. I was pleasantly surprised to make both, ~1:15 and ~1:17. Nice surprise!

Warm-up (1500)
2 x (150 swim, 150 kick, 150 IM drill)

8 x 50 w/fins @ 1:10
odds = 25 underwater / 25 easy free
evens = 25 easy free / 25 underwater

4 x 25 fist drills @ :40
4 x 25 free, build pace but maintain stroke count @ :30

Main Set (2700 set / 4200 total)
3 x 200's strong #1 @ 3:15, #2 @ 3:10, #3 @ 3:05
4 x 50's stroke @ 1:00
easy 100 kick

3 x 200's strong #1 @ 3:05, #2 @ 3:00, #3 @ 2:55
4 x 50's stroke @ :55
100 easy kick

3 x 200's strong #1 @ 2:55, #2 @ 2:50, #3 @ 2:45
4 x 50's stroke @ :50
100 easy kick

Wrap-up (800 set / 5000 total)
12 x 25 @ :40
#1: relaxed, count strokes
#2: 200 pace, hold same stroke count
#3: max speed, hold same stroke count

12 x 25 @ :40 (odd 1 breath, even 0 breaths)

200 easy

*5000 total*

****************************

The kicking in the warmup was *much* more difficult than I thought. Amazingly, I made it through the entire workout without serious leg cramps.

Warmup (1800)
300 free, 300 stroke
4 x 100 @ 1:45, swim gentle descend
4 x 100 @ 1:40, kick w/fins dolphin/flutter by 25
8 x 50 @ 1:00, 2 x (1 easy free, 2, 3, 4 IM order)

Main Set #1 (800 / 2600 total)
8 x 100 @ 1:35 1-3 kick descend, dolphin/flutter by 25, 4 easy swim

Main Set #2 (1200 / 3800 total) [ame="http://www.usms.org/forums/showpost.php?p=257537&postcount=1"]pwb's "BASE Test Set"[/ame]
3 x 300 free @ 45 seconds rest - hard but even/perfect split. Calculate "base" interval as average time per 100 + 10
(~3:56, ~3:58, ~3:57)
6 x 50 recovery 1st at "base", add 0:05 to each

Wrap-up (500 / 4300 total)
12 x 25 @ :30 (2, 1, 0 breaths per 25)
200 easy

*4300 total*

300 swim, 300 kick, 300 pull

6x75 @ 1:20 (kick/drill/swim by 25)

3 x

• 200 swim @ 2:55
• 4x25 @ :45 (underwater sprint kick with fins)

50 easy

3 x

• 200 swim @ 2:50
• 4x25 @ :45 (drills)

50 easy

6x50 @ :60 (odds: back/free, evens: breast/free)

300 pull (5/9/7 breathing by 50)

12x25 @ :30 (2, 1, 0 breaths per 25)
50 easy

*4200 total*

2012 yard swim (0 - 1000 @ 14:25, 1001 - 2000 @ 14:10)
12 x 100 @ 1:30 1-6 pull, 7-12 kick w/fins
12 x 50 swim @ :45
12 x 25 hypoxic

* 4100 *