View RSS Feed

eric.carlson

  1. Friday Sept 7th - AM Swim

    At home with Susan.

    Warm-up (1300)
    1 x 300
    2 x 50 @ 1:00 stroke
    1 x 200 @ 3:20
    2 x 50 @ 1:00 stroke
    6 x 100 @ 1:40

    Set I (2700 / 4000)
    3 x 200 @ 3:15 100 free + 100 IM
    6 x 50 @ :50 SDK on back with monofin

    3 x 200 @ 2:50 swim, descend (went 2:37 .. 2:32)
    6 x 50 dolphin kick w/fins @ 1:10, odd under/over, even over/under

    3 x 200 @ 2:40 pull with buoy and agility paddles, strong (all just above 2:30)
    3 x 100 @ 1:30 dolphin kick with fins, 50 front + 50 on back

    200 easy

    ** 4200 yards **

    Updated September 8th, 2012 at 11:31 PM by eric.carlson

    Categories
    Swim Workouts
  2. Thursday September 6th - AM Weights

    My friend Dean is in town so I went to the weight room with him today. We did a mixture of his normal workout and mine.

    He usually does three times through a circuit of four or five exercises. Each exercise is done as many times a possible for one minute the first two rounds, and for 30 seconds with a lighter weight the third round.

    We did the following circuit with about 30 seconds between exercises. Weights listed are per round:
    2 sets for 1:00, 1 set for :30
    * Plank row @ 45 lb, 35 lb, 30 lb
    * DB chest press @ 35 lb, 30 lb, 15 lb
    * Standing DB press @ 25 lb, 25 lb, 15 lb
    * Standing DB curls @ 20 lb, 20 lb, 12.5 lb
    * Fast deep squats, body weight only


    We also did a slightly shortened version of my usual stuff:

    Seated calf raises
    2 set of 10 @ 210 lb.

    Back Extensions
    2 sets of 10 @ 45 lb.

    Kneeling cable crunch
    3 sets of 10 @ 95 lb.

    Chin-ups
    3 sets of 5 @ body weight (172 lb.)
    1 sets of 5 @ body weight + 15 lb.
    2 sets of 4 @ body weight + 15 lb.

    My arms were really feeling the circuit so I couldn't do more than 4 chin-ups by the end.
  3. Wednesday Sept 5th - AM Swim

    At home with Susan.

    Warm-up (1000)
    1 x 200 easy free
    4 x 100 @ 1:45, gentle descend free, just focus on warming up the body
    6 x 50 @ :50 build each to fast
    1 x 100 easy

    Set I (1200 /2200)
    3 x 300 free @ 5:00 - hard but even/perfect split. Calculate "base" interval as average time per 100 + 10
    went 3:46, 3:47, 3:48
    6 x 50 active recovery, 2 @ :50, 2 @ :55, 2 @ :60

    Set II (800 set / 3000)
    4 x 200 @ 3:30 200 IM drill/swim by 25

    Set III (500 / 3500)
    5 x 100 @ 1:30 pull, cool down

    ** 3500 yards **

    My pace on the 300s was fairly consistent, but they definitely didn't feel the same: the first felt strong and relaxed, the second felt strong but not relaxed, and the third was just hard. The times weren't great, but they are respectable and I am tired so I am not displeased.

    Updated September 6th, 2012 at 12:31 PM by eric.carlson

    Categories
    Swim Workouts
  4. Tuesday September 4th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Gary coaching

    Warm-up (1300)
    1 x 300 @ 5:00
    2 x 50 @ 1:00
    1 x 200 @ 3:20
    2 x 50 @ 1:00
    6 x 100 @ 1:40

    [i]Set I (900 / 2200)
    3 x 100 @ 2:15 kick, descend. Went breast kick on my back and couldn't seem to descend, only just made the intervals.
    1 x 100 easy

    2 x
    * 4 x 50 @ 1:10 IM order by 25
    1 x 100 easy

    [i]Set II (2200 / 4400)
    3 x 100 @ 1:45 descend to fast, went 1:28, 1:25, 1:21
    1 x 100 @ 2:00 easy
    3 x 200 @ 3:20 descend to fast, went 2:55, 2:50, 2:48
    1 x 200 @ 4:00 strong, went 2:48

    3 x 200 @ 3:20 pull

    8 x 50 @ 1:10 swim with fins and paddles, 25 fast hands and feet + 25 cruise

    [i]Set III (600 / 5000)
    6 x 100 @ 1:40 pull, cool down

    ** 5000 meters **

    My arms and shoulders were stiff and sore from yesterday, and even though I felt warmed up by the main set my times weren't great. I started to get cramps in my right calf on the 50s with fins and paddles so I dropped the fins and that seemed to keep them at bay.

    While none of the intervals were overly ambitious today, 5000 meters in 90 minutes is a lot for me so I am really beat. I think it is going to be a long day at work.
    Categories
    Swim Workouts
  5. Monday Sept 3rd - AM Swim

    At home with Susan, Richard, and Josh.

    Warm-up (1400)
    1 x 400
    6 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim
    8 x 50 @ :50, descend 1-4/5-8

    Set I (1200 / 2600)
    This is a shortened version of a Kerry O'Brien workout from the first workout of the Walnut Creek Masters Intensive Training Camp

    1 x 25 @ :40, 1 x 50 @ :40, 1 x 25 @ :40, 1 x 100 @ 1:20
    2 x 25 @ :40, 2 x 50 @ :40, 2 x 25 @ :40, 2 x 100 @ 1:20
    3 x 25 @ :40, 3 x 50 @ :40, 3 x 25 @ :40, 3 x 100 @ 1:20
    4 x 50 active recovery, 2 @ :50, 2 @ :60

    Set II (1400 set / 4000 total)
    6 x 50 @ :50 SDK on back with monofin (made all of them without major cramps, woot!)
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 50 dolphin kick w/fins @ 1:10, odd 25 underwater + 25 on back, even 25 on back + 25 underwater

    Set III (1500 / 5500)
    Pull set, negative split each.

    1 X 500 @ 7:30 - went 6:32
    1 X 400 @ 5:45 - went 5:15
    1 X 300 @ 4:10 - went 3:50
    1 X 200 @ 2:40 - went 2:30
    1 X 100 @ 1:15 - went 1:10

    200 easy

    ** 5700 **

    I was cruising through old workouts this morning looking for a set for today and came across the ITC workouts. That set was a real challenge for me at the time, even though I made them all the 50s and 100s were all touch-and-go, so I was pleased that today the 50s were all :35-ish and the 100s were all 1:10 - 1:14. I think I could have made all of the 100s on 1:15 - I will have to try that some time.
    Categories
    Swim Workouts
  6. Sunday Sept 2nd - a surprising AM Swim

    At home with Susan.

    Warmup (1000)
    1 x 400
    6 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim

    Set I (600 / 1600)
    6 x 25 @ :40 underwater SDK w/monofin
    6 x 25 @ :40 underwater SDK w/fins on left side
    6 x 25 @ :40 underwater SDK w/fins on right side
    6 x 25 @ :40 underwater SDK w/fins on front

    Set II (1400 / 3000)
    2 x
    * 4 x 50 @ :50, 25 fist drill + 25 free
    * 3 x 100 @ 1:45, smooth free, gentle descend, no breathing in or out of turns
    * 8 x 25 @ :40, no breath DPS free

    200 easy

    ** 3200 yards **

    I was feeling tired last night from yesterday's workout, so I consed up a Fort-style recovery workout by borrowing parts of several of hers. My go-to freestyle drill has been catch-up for a while now because I feel like it really helps me work on my stroke timing, but I saw that she often suggests one-arm drill so I included some in the warm-up. I haven't done that drill in a long time so I didn't really remember what it felt like, but on the first 100 I was quite surprised at how much stronger my catch felt while doing it, and I was shocked when I came into the wall and saw that I had gone a 1:14. This was a huge surprise because I am quite pleased with myself when I go a 1:14 for a 100 swim during warm-up, much less a 75 drill + 25 swim.

    I tried to think more about what I was feeling on the next 100 and again noticed that my catch felt stronger, but also that my kick was stronger during the one-arm drill than it was during the catch-up drill or swim. I normally alternate between a two-beat kick and a four-beat kick when I swim, but I automatically switched to a strong six-beat kick on the one-arm drill: Maybe to compensate for to dead time when the pulling arm recovers?

    With a little bit more effort, trying to be strong but not necessarily fast, I went 1:12 on the last couple of 100s.

    I definitely need to pay attention to this and try to get some of whatever I was doing into my normal stroke. I am not sure that I can sustain a six-beat kick for long, but I mostly just drag my legs along behind me now so I'll bet without too much effort I can make my existing two to four-beat kick more effective. I think the catch felt stronger because I was able to start it much earlier. I don't know why this would be, body rotation maybe, but I definitely need to work on this again.
    Categories
    Swim Workouts
  7. Saturday Sept 1st - AM Swim

    At home with Susan, Richard, and Michael.

    Warmup (1400)
    2 x
    * 1 x 200 @ 3:10, 3:00
    * 3 x 100 @ 1:40, 1:30 - descend
    * 4 x 50 @ :50, :45 - descend

    Set I (1500 set / 2900 total)
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 75 @ 1:05 flutter kick with fins
    6 x 50 @ :50 dolphin kick with fins on back
    6 x 25 @ :45 underwater SDK w/fins

    Set II (1200 / 4100)
    8 x
    * 1 x 100 @ 1:20 strong (went 1:13 .. 1:06)
    * 1 x 50 @ 1:20 recovery

    ** 4100 yards **

    The kicking set was tough, much longer than I normally do, and my legs really felt it by the end. I was worried about leg cramps after so much kicking so I used a pull buoy for the first several 100s in the second main set, but my legs felt fine so I dropped it and didn't have any problems.

    I actually felt strong during the main set, I went 1:12-1:13 on the 100s with a buoy and 1:10-ish for the ones without. Managed a 1:06 on the last 100, which is as fast as I have gone in workout.

    Updated September 3rd, 2012 at 03:13 AM by eric.carlson

    Categories
    Swim Workouts
  8. Friday August 31st - AM Swim

    At home with Susan and Josh.

    Warmup (700)
    1 x 200 @ 3:10
    3 x 100 @ 1:40 - descend (1:16 .. 1:12)
    4 x 50 @ :45 - descend

    Set I (1250 / 1950)
    Lifted from fort's WORKOUT #4 in this week's [ame="http://forums.usms.org/showthread.php?t=21283"]High Intensity Training[/ame]


    5 x 100 kick w/fins @ 1:45 descend to fast (went 1:11 on the last one)
    50 easy

    8 x 50 dolphin kick w/fins @ 1:10, odd 25 underwater + 25 on back, even 25 on back + 25 underwater
    50 easy

    200 AFAP kick w/fins for time (went 2:24, not so fast)
    50 easy

    Set II (1200 / 3150)
    2 x 200 pull @ 3:00
    2 x 200 pull @ 2:50
    2 x 200 pull @ 2:40
    Breath every 5 strokes. Went ~2:30 on all.

    100 easy

    ** 3250 yards **

    I often do underwater SDK with fins as part of a kick set, so when I saw the under/over 50s in fort's "Monster kick day" workout I thought it would be fun to do them instead of my usual 25s. I assumed they would be easier than doing back-to-back 25s but I was wrong - they were much harder.
    Categories
    Swim Workouts
  9. Thursday August 30th - PM Weights

    TRX Planks
    front 1:00
    left side 1:00
    right side 1:00

    TRX Hamstrings Curls
    2 sets of 30

    TRX Hip Press
    2 sets of 30

    Chest fly
    2 sets of 12 @ 25 lb.

    Reverse fly
    2 sets of 12 @ 15 lb.

    Chin-ups
    5 sets of 3 @ body weight (172 lb.) + 20 lb. @ 1:00
    5 sets of 3 @ body weight + 25 lb. @ 1:00

    Squats
    1 set of 5 @ 115 lb.
    3 sets of 5 @ 205 lb.
    2 sets of 5 @ 225 lb.

    My arms and shoulders were still tired from this morning's workout so I started chin-ups with only 20 lb. but that wasn't terribly hard to I went to 25 lb., which I could just barely do.
  10. Thursday August 30th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Gary coaching

    Warm-up (1500)
    3 x 150 free @ ??
    1 x 100 IM @ 1:50
    3 x 100 free @ 1:40
    1 x 100 IM @ 1:45
    3 x 50 choice @ 1:00
    4 x 100 kick @ 2:10, descend

    Set I (1200 set / 2700 total)
    3 x
    * 4 x 50 @ 1:00 free, odd focus on technique, even fast (:36 .. :38)
    * 4 x 50 @ 1:10 choice, odd focus on technique, even fast - went back (:42 .. :44), breast (:44 .. :47), back (:43 .. :47) by round

    Set II (1500 set / 4200 total)
    3 x 200 pull @ 3:10
    3 x 150 pull @ 2:25
    3 x 100 pull @ 1:40
    3 x 50 pull @ :50

    ** 4200 meters **

    My legs held up much better today, I didn't get any cramps until the end of the pulling set and they weren't severe. My shoulder muscles and triceps hit the wall at about the same time, so the end of the last set was not exactly fast.

    Updated August 31st, 2012 at 11:22 AM by eric.carlson

    Categories
    Swim Workouts
  11. Wednesday August 29th - PM Swim

    At home with Susan.

    Warm-up (1400)
    2 x 200 @ 3:10
    2 x 200 @ 3:10, 50 drill / 50 swim
    6 x 100 @ 1:50, 1:45, ... 1:25 easy descend (didn't really descend, all were 1:11 .. 1:14)

    Set I (600 set / 2000 total)
    4 x 25 @ :30 flutter kick w/fins and board, odds AFAP, evens easy
    4 x 100 @ 1:30 dolphin kick with fins
    4 x 25 @ :35 underwater SDK w/fins

    Set II (1200 / 3200)
    3 x
    * 2 x 100 @ 2:10 free no breather, broken @ 25s for :10
    * 4 x 50 odd fast @ :40 (went :31 .. :33), even recover @ 1:00

    Set II (800 / 4000)
    4 x 100 @ 1:30 pull w/buoy and agility paddles
    2 x 200 @ 2:50 pull w/buoy and agility paddles

    100 easy

    ** 4100 yards **

    I had lots more cramps today, this was the third workout in a row . Yesterday I had a bottle of GU electrolyte drink but I never stopped to have any during the workout, so today I made sure to drink half a bottle before starting and downed the rest during the workout, but it didn't appear to make any difference.
    Categories
    Swim Workouts
  12. Tuesday August 28th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Gary coaching

    Warm-up (1050)
    3 x
    * 150 @ ?? 3rd & 5th 25 choice
    * 100 @ 2:15 kick

    1 x 100 kick
    1 x 200 swim

    Set I (1800 / 2850)
    3 x
    * 3 x 100 @ 1:45, first 6 strokes off wall are strong
    * 4 x 50 odd fast @ :45, even recover @ 1:15
    * 2 x 50 @ 1:00 stroke, strong. Went breast on first two sets, back on the third.

    Set II (1300 / 4150)
    1 x 100 pull, recovery
    1 x 400 @ 6:00 pull
    2 x 200 @ 3:00 pull
    4 x 100 @ 1:30 pull

    100 easy

    ** 4250 meters **

    After several months with few to no cramps, they have been back with a vengeance these last two workouts. Today I started getting twinges toward the end of the main set so I used a pull buoy on the last set of 3 x 100 and managed to stretch my calves and feet enough as I pulled to keep them away, but near the end of the 400 pull my left calf seized up, then on the first 200 my right calf went, then my right foot, and finally my left foot went. None of them was bad enough to make me get out, but they hurt and slow me down.

    I really wish I knew why this happens so I could do something about it.
    Categories
    Swim Workouts
  13. Sunday August 26th - PM Swim

    Warm-up (1200)
    2 x 200 @ 3:10
    2 x 200 @ 3:10, 50 drill / 50 swim
    2 x 200 @ 3:10, 25 drill / 75 swim

    Set II (1400 / 2600)
    5 x 100 ascend @ 1:15, 1:20, 1:25, 1:30, 1:35
    12 x 75 pull w/buoy only, 4 @ 1:05, 4 @ 1:00, 4 @ :55 (only made the first two @ :55, did the last two @ 1:00)

    Set II (500 set / 3100 total)
    4 x 25 @ :40 flutter kick w/fins and board, odds easy, evens AFAP
    2 x 100 @ 1:30 dolphin kick with mono fin on back (I planned to do 6 x 100 but had massive calf and foot cramps)
    8 x 25 @ :35 underwater SDK w/fins

    Wrap-up (400 / 3500)
    12 x 25 @ :45 no-breather
    100 easy

    ** 3500 **

    I must have tweaked my back this morning hauling bags for my daughter's trip to the airport. I felt fine when I got home, but when I woke up from a short nap an hour later (it was an early trip) my right lower back was spasming. It was a scary, deja-vu feeling as I had lots of back problems years ago but haven't had any in symptoms in at least 10 years. It felt slightly better once I warmed up, but I felt it throughout the main set so I cut it in half.
    Categories
    Swim Workouts
  14. Saturday August 25th - AM Weights

    TRX Planks
    2 x
    * front 1:00
    * left side :45
    * right side :45

    Chest fly
    2 sets of 12 @ 25 lb.

    Reverse fly
    2 sets of 12 @ 15 lb.

    Dumbbell Chest Press
    1 sets of 10 @ 35 lb.

    Squats
    1 set of 5 @ 115 lb.
    3 sets of 5 @ 205 lb.
    2 sets of 5 @ 225 lb.
    1 set of 5 @ 245 lb.

    Dips
    7 sets of 3 @ body weight (169 lb.) + 55 lb. on 1:00
    Stopped because my right wrist was a bit sore.

    Adductor machine
    2 set of 10 @ 170 lb.

    This was bitter-sweet because it is the last time I will get to workout with my daughter for a while - she leaves for college early tomorrow morning. Hard to believe that my little girl is heading off to start the next phase of her life! It is cliche but it really does seem like only yesterday that she actually was a little girl.
  15. Friday August 24th - AM Weights

    Squats
    1 set of 5 @ 115 lb.
    4 sets of 5 @ 205 lb.
    2 sets of 5 @ 225 lb.

    Kneeling cable crunch
    1 set of 10 @ 85 lb.
    2 sets of 10 @ 95 lb.

    Back Extensions
    1 set of 10 @ 35 lb.
    2 sets of 10 @ 45 lb.

    Plank row
    1 set of 10 (each arm) @ 65 lb.

    Seated low row
    100 lb., 1 set of 10
    140 lb. 2 sets of 5
  16. Thursday August 23rd - AM Weights

    Hammer Iso-Lateral Row, one arm at a time
    1 set of 10 @ 130
    2 sets of 10 @ 150

    Seated calf raises
    1 set of 10 @ 150 lb.
    3 set of 10 @ 175 lb.

    Rear deltoid fly machine
    3 sets of 10 @ 70 lb.

    Lat pulldown
    2 sets of 10 @ 170 lb.

    Chin-ups
    3 sets of 3 @ body weight (172 lb.)
    3 sets of 3 @ body weight + 25 lb.
    2 sets of 3 @ body weight + 30 lb.

    The Santa Clara pool is closed for maintenance this week and I have a board meeting tonight so I assumed that I wouldn't get a chance to work out today, but I suddenly remembered the gym at work on the way in and my bag was in the trunk so I stopped for a quick workout.

    Years ago I used the work fitness center a couple of times a week when I was in one of my short-lived "must get in shape" phases. That ended when afternoon traffic got so bad that I decided to shift my work day an hour earlier so I could leave early enough to avoid the idiots. This meant that I got to work by 5am, before the fitness center opened, so I fell off the bus and haven't been back since even though I don't keep those nutty hours any more (work is 55 miles from home so my days started really early).

    I don't know why I haven't thought of it before now, too many years stuck in my routines I guess.

    Updated August 23rd, 2012 at 05:58 PM by eric.carlson

    Categories
    Strength Training and Dryland Workouts
  17. Wednesday August 22nd - PM Weights

    20 minutes of various TRX exercises, mostly upper body

    Reverse fly
    2 set of 12 @ 15 lb.

    Seated leg extension
    3 sets of 10 @ 160

    Seated leg curl
    2 sets of 10 @ 100

    ~2K on the erg

    My daughter wanted to work out tonight so I went with her even though I wasn't quite in the mood. She gave me a short lesson on erg technique and I did about 2K and stopped completely out of breath. She sat down and casually did a 10 minute piece at a much faster pace - and stood up looking relaxed
  18. Wednesday August 22nd - AM Swim

    At home with Susan.

    Warm-up (1200)
    2 x 200 @ 3:15
    2 x 200 @ 3:15, 50 catchup / 50 swim
    2 x 200 @ 3:15, 25 catchup / 75 swim

    Set I (2500 / 3700)
    This is a minor modification of pwb's [ame="http://forums.usms.org/showthread.php?t=21247"]Workout #2[/ame] from this week's High Volume Workouts

    5 x
    * 1 x 400 @ 6:00, 5:50, 5:40 5:30, pull w/buoy only, descend slightly (went 5:22, 5:20, 5:16, 5:15, 5:12)
    * 1 x 100 @ 2:10, kick w/board, dolphin - breast by 25

    Set II (500 set / 4200 total)
    4 x 25 @ :40 flutter kick w/fins and board, odds easy, evens AFAP
    3 x 50 @ :50 dolphin kick with mono fin on stomach
    3 x 50 @ :50 dolphin kick with mono fin on back
    4 x 25 @ :45 underwater SDK w/fins

    Wrap-up (300 / 4500)
    8 x 25 @ :40 no-breather
    100 easy

    ** 4500 **

    As expected, my arms and shoulders were tired today but surprisingly there weren't sore (yet?). My times on the 400s weren't exactly fast but they weren't terrible either.

    I used the monofin for the first time in a while. The last time I used it I got blisters that took weeks to heal because they were on the joints of my first two toes, so today I put some Bodyglide on those parts of my feet and didn't have any problems.

    Updated August 22nd, 2012 at 06:53 PM by eric.carlson

    Categories
    Swim Workouts
  19. Tuesday August 21st - PM Weights

    Dips
    10 sets of 3 @ body weight (173 lb.) + 50 lb. on 1:00

    Back Extensions
    3 sets of 10 @ 35 lb.

    Lat pulldown
    2 sets of 5 @ 180 lb.

    Squats
    1 set of 5 @ 115 lb.
    3 sets of 5 @ 205 lb.
    1 sets of 5 @ 225 lb.

    Seated leg curl
    3 sets of 10 @ 140

    My arms are going to remind me of this workout for days.

    Updated August 22nd, 2012 at 04:30 PM by eric.carlson (fix the date)

    Categories
    Strength Training and Dryland Workouts
  20. Sunday August 19th - PM Swim

    At home with Susan, Richard, and Signe.

    Warm-up (1000)
    400 swim
    3 x 100 @ 1:50, 25 drill + 25 swim
    3 x 100 @ 1:40 gentle descend

    Set I (800 / 1800)
    4 x 25 @ :45 underwater SDK w/fins
    6 x 100 @ 1:45 fast flutter kick w/fins (went 1:09, 1:09, 1:09, lost a fin, 1:11, 1:12)
    4 x 25 @ :35 underwater SDK w/fins

    Set II (2000 / 3800)
    4 x
    * 2 x 100 @ 1:45 easy
    * 3 x 100 @ 1:35 1st round, 1:30 2nd round, 1:25 3rd round, 1:20 4th round.

    Set III (600 / 4400)
    3 x 200 @ 2:45 pull breath 3, 7, 5, 9 by 50

    100 easy

    ** 4500 **

    Warm-up felt fairly good, so I was hopeful for the main set. It may have been the kicking, or maybe I am overly tired from the week, but I started getting cramp-twinges on the first easy 100. Twinges eventually lead to cramps, first in one calf, then the other, then the arches of my feet, then my toes - event though I used a pull buoy for the whole set. Luckily most were fairly minor and I didn't have to stop, but stretching and twisting my feet and calves as I swam didn't help my times much.
    Categories
    Swim Workouts
Page 2 of 12 FirstFirst 123456 ... LastLast