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eric.carlson

  1. Saturday August 18th - PM Weights

    Box jumps
    1 set of 20

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

    Chin-ups
    6 sets of 3 @ body weight (173 lb.) + 25 lb. @ 1:00

    Kneeling cable crunch
    3 set of 10 @ 100 lb.

    Lat pulldown
    4 sets of 5 @ 160 lb.

    Back Extensions
    2 sets of 10 @ 35 lb.

    My arms and shoulders are still really sore from this week so I expected a 25 lb. plate would be too heavy for chin-ups, but it was fine. Not easy, but do-able. Another 5 lb. next time?

    Updated August 19th, 2012 at 02:51 AM by eric.carlson

    Categories
    Strength Training and Dryland Workouts
  2. Friday August 17th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Steve coaching

    600 warm-up before practice

    2 x
    * 3 x 50 @ 1:00 1st round: 25 kick + 25 drill, 2nd round: 25 drill + 25 swim
    * 1 x 150 @ 2:45 long and relaxed

    3 x
    * 4 x 50 @ 1:00 over-kick w/o board, 1 stroke per ~10 kicks
    1) easy to fast, 2) fast to easy, 3) fast, 4) easy

    2 x
    * 3 x 50 @ 1:00 fast, went free : :35, :36, :39 (cramped), :36, :36, :34
    * 1 x 50 @ 1:00 easy

    * 2 x 50 @ 1:00 fast, went 1st round breast: :42, :43, 2nd round back: :40, :41
    * 1 x 50 @ 1:00 easy

    * 1 x 50 @ 1:00 fast, went free: :33, :33
    * 1 x 100 easy

    ** 2800 meters **

    The times on the last 50s in the main set are not as good (for me) as they seem. I didn't lead the lane when I did back and breast and we went right into the last 50, so I had a draft even though I gave the person in front of me 10 seconds. I almost always lead so I am always surprised at what a huge difference a draft can make!

    My triceps and shoulders were especially stiff and sore today, probably because of the dips I did on Wednesday. Five workouts and three dryland sessions in the last six days have caught up with me, hope I can stay awake at work today
    Categories
    Swim Workouts
  3. Thursday August 16th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Gary coaching

    6 x 100 @ :10 rest

    2 x
    * 5 x 50 @ 1:15 flutter kick with board
    * 2 x 50 @ 1:15 flutter without board, one pull every 10 kicks

    3 x
    * 2 x 50 @ 1:00 free
    * 1 x 50 @ 1:10 fly
    * 3 x 50 @ 1:00 free
    * 1 x 50 @ 1:10 IM
    50 easy

    I held 0:39 :01 on the 50s free. My butterfly is so pathetic that I was pleased-as-could-be that I was actually able to swim the whole first 50 fly, and didn't feel too bad that I had to resort to 1-arm on the second and third.

    6 x 100 @ 1:30 pull with buoy and agility paddles. Went 1:21, 1:20, 1:22, 1:24, 1:28, 1:26.

    ** 3000 meters **

    My arms felt terrible during the warm up and then my thighs complained a lot during the kicking, no doubt feeling the after effects of three days of dry lands this week.

    I felt great during the first part of the pulling set, but I obviously fell apart by the end - my arms were toast.

    Updated August 16th, 2012 at 11:01 PM by eric.carlson

    Categories
    Swim Workouts
  4. Wednesday August 15th - PM Weights

    Dips
    5 sets of 3 @ body weight (172 lb.) + 45 lb.

    Squats
    1 set of 5 @ 135 lb.
    4 sets of 5 @ 205 lb.

    Back Extensions
    3 sets of 10 @ 25 lb.

    Standing face pulls
    3 set of 10 @ 70 lb.

    Kneeling cable crunch
    3 set of 10 @ 100 lb.

    Looking back through my blog I was surprised to see that the first time I did unassisted dips was the end of May. Doing them with a 45 lb. plate hanging from my waist was hard, but not overwhelmingly so, it feels like I will be able to add more weight in a week or so (depending on how sore I am ). My chin-ups have not progressed nearly as fast, I was only able to use 25 lb. when I did them on Monday.
  5. Wednesday August 15th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Joaquin coaching

    700 warm-up

    5 x 50 @ 1:20 kick
    5 x 50 @ 1:10 drill
    5 x 50 @ 1:00 build swim
    50 easy

    8 x 100 @ 2:10, IM order

    1 x 300 @ 4:00 swim w/fins
    1 x 300 @ 4:15 back kick w/fins

    100 easy

    ** 3000 meters **
    Categories
    Swim Workouts
  6. Tuesday August 14th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Gary coaching

    500 warm-up

    3 x 150 @ 2:30
    5 x 50 @ :50

    8 x 50 @ 1:15 kick

    4 x 100 @ 1:50 pull
    * 1st 25 fast
    * 2nd 25 fast
    * 3rd 25 fast
    * 4th 25 fast

    2 x
    * 3 x 50 @ 1:00
    * 1 x 50 @ 1:15 fly
    * 2 x 50 @ 1:00
    * 1 x 50 @ 1:15 IM

    100

    ** 2800 meters **
    Categories
    Swim Workouts
  7. Monday August 13th - PM Weights

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

    Planks
    front 1:00
    left side :45
    right side :45

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

    Squats
    1 set of 5 @ 135 lb.
    5 sets of 5 @ 205 lb.

    Standing face pulls
    3 sets of 10 @ 70 lb.

    Kneeling cable crunch
    3 sets of 10 @ 100 lb.

    The weight room was unusually crowded today and my daughter and I had to wait quite a while to use the squat rack. We intended to do our usual 1 set @ 135 for warmup and some number of sets @ 185, but after the warmup set I was hurrying and grabbed a 35 instead of a 25 and she just put on the same sized plate without looking. I was surprised, and a bit sad, that the first squat at "185" felt much harder than normal but they got easier as we went through the sets. We only realized what had happened when we un-racked the weights, we both had a good chuckle and talked about how the set had probably been easier because we didn't realize that it was heavier than usual.
  8. Monday August 13th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Joaquin coaching

    500 warm-up

    5 x 100 @ 1:45 pull w/buoy and agility paddles (went 1:20 - 1:22)

    8 x 50 @ 1:00 IM order (breast @ 1:10)

    5 x 100 @ 1:35 pull w/buoy and agility paddles (went 1:22 - 1:24)

    600 kick w/fins, 50 dolphin + 50 free

    8 x 50 @ :50 breath every 5 , 7 , 9 by 50 (used a pull buoy because my feet were threatening to cramp)

    100 easy

    ** 3000 meters **

    After swimming short course at Santa Clara High School since June, "group 2" moved back to the International Swim Center today where the main pool is still set up long course. Swimming long course is still a novelty for me, I have probably only done it a couple of dozen times ever, so I really don't have a good idea of what interval times should be.

    Joaquin suggested that we pull the first 5 x 100s on 2:10 which seemed really slow, so I suggested to the lane that we do them on 1:45 instead. I was going 1:20-ish so this left plenty of rest and I was sort of wishing we had done them on 1:35 instead, but when we got to the second set and he said to do them 10 seconds faster than the first set it was all good.

    Long course is interesting but I do like my turns so am not sure I really like it.
    Categories
    Swim Workouts
  9. Sunday August 12th - PM Weights

    Squats
    1 set of 5 @ 135 lb.
    5 sets of 5 @ 185 lb.

    Dips
    10 sets of 3 @ body weight (171 lb.) + 40 lb.

    Chest Press
    5 sets of 5 @ 100 lb.
    on the Technogym chest press machine

    Back Extensions
    3 sets of 10 @ 25 lb. plate

    Standing face pulls
    4 set of 10 @ 50 lb.

    Calf raises on the Smith machine
    1 set of 10 @ 245 lb.
    4 sets of 10 @ 265 lb.

    Chest fly
    1 set of 12 @ 25 lb.

    Reverse fly
    1 set of 12 @ 15 lb.

    Updated August 16th, 2012 at 12:22 PM by eric.carlson

    Categories
    Strength Training and Dryland Workouts
  10. Friday August 10th - AM Swim

    At home with Susan.

    Warm-up (1000)
    300 swim
    300 IM kick-drill-drill by 25
    4 x 100 @ 1:40 gentle descend free

    Set I (1200 / 2200)
    16 x 75
    * 1-4 @ 1:20 descend
    * 4-8 @ 1:10 strong
    * 9-12 @ 1:20 descend
    * 13-16 @ 1:00 strong

    Set II (1000 / 3200)
    4 x 25 @ :35 underwater SDK w/fins
    4 x 100 @ 1:30 dolphin w/fins
    4 x 25 @ :40 underwater SDK w/fins
    4 x 100 @ 1:30 flutter w/fins

    Set III (1000 / 4200)
    5 x 200 @ 3:00 pull, breath every 5 strokes, descend. 1-2 buoy only, 3-5 buoy + agility paddles

    100 easy

    ** 4300 **
    Categories
    Swim Workouts
  11. Thursday August 9th - PM Weights

    Chest fly
    2 sets of 12 @ 25 lb.

    Reverse fly
    2 sets of 12 @ 15 lb.

    Dumbbell split squats
    2 sets of 10 each leg @ 2 x 30 lb. dumbbells

    [i]Sit-ups on the incline bench[/]
    2 sets of 10 @ 30 lb. (EZ curl bar)

    Explosive leg press
    1 sets of 10 @ 200
    1 sets of 10 @ 220

    Seated leg curl
    2 sets of 10 @ 100
  12. Thursday August 9th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Stephanie coaching

    400 warm-up

    3 x
    * 4 x 75 @ 1:20 - 25 kick + 25 build + 25 fast. IM order no free, by round
    * 1 x 100 @ 1:40 IM

    4 x
    * 4 x 50 @ :50 - 25 drill + 25 swim IM order by round
    * 1 x 100 @ 1:30 free

    2 x 200 @ 2:45 pull w/buoy and agility paddles

    6 x 100 @ 1:30 kick w/fins, 1-3 flutter, 4-6 dolphin

    100 easy

    ** 3900 yards **
    Categories
    Swim Workouts
  13. Wednesday August 8th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Joaquin coaching

    500 warm-up

    15 x 25 @ :30 descend 1-5, 6-10, 11-15,
    25 easy

    12 x 50 @ 1:00 1-4 kick, 5-8 drill, 9-12 swim

    8 x 100 odd IM @ 2:00, even free @ 1:30

    1 x 300 w/fins 100 free + 100 back kick + 100 swim
    2 x 300 w/fins 100 dolphin on back + 100 free + 100 dolphin on back
    1 x 300 swim (used buoy because my feet were cramping)

    100 easy

    ** 3600 yards **

    Updated August 9th, 2012 at 11:13 PM by eric.carlson

    Categories
    Swim Workouts
  14. Tuesday August 7th - PM Weights

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

    Chest fly
    2 sets of 12 @ 25 lb.

    Reverse fly
    2 sets of 12 @ 15 lb.

    Dumbbell Lying Shoulder External Rotation
    2 sets of 10 (each arm) @ 10 lb.

    Chin-ups
    10 sets of 3 @ body weight (171 lb.) + 20 lb.
    These were tough! This was surprising because I did 6 sets of 5 with the same weight fairly easily on Saturday.

    Kneeling cable crunch
    1 set of 10 @ 80 lb.
    1 set of 10 @ 90 lb.
    1 set of 10 @ 100 lb.
  15. Tuesday August 7th - AM Swim

    The pool where I swim near home has had a masters team for years, but I don't swim with them because their workout times don't match my schedule and I prefer a more "robust" workout than they usually do. The club recently hired a very experienced aquatics director who has started having structured practices several times a day. I usually go into the office on Tuesdays, but I worked at home today so I joined their workout this morning.

    At home, Ahelee coaching. Shared a lane with Susan.

    Warm-up (1200)
    1 x 200 free
    1 x 100 back, kick/swim by 25
    1 x 100 breast, kick/swim by 25

    1 x 300 as 50 free/50 stroke, build 100s

    2 x
    * 1 x 100 @ 1:30 free, good form & streamlined turns
    * 1 x 75 @ 1:20 stroke
    * 1 x 50 @ 1:00 kick w/out board
    * 1 x 25 choice AFAP

    Main Set (1800 / 3000)
    4 x 100 @ 1:30 maintain same pace (FAILED: 1:10, 1:12, 1:13, 1:13)
    100 easy

    4 x 50 @ :50 maintain same pace
    4 x 50 @ 45 ditto
    100 easy

    4 x
    * 1 x 25 @ :30 easy
    * 1 x 25 @ :30 build
    * 1 x 25 @ :30 AFAP
    * 1 x 25 @ :30 AFAP
    went round 1-2 free, round 3-4 breast

    1 x 400 pull w/buoy & agility paddles

    This was the end of the planned workout, Susan and I stuck around and did another 1000

    Bonus Set (1000 / 4000)
    6 x 100 @ 1:25 kick w/fins, odd dolphin, even flutter
    4 x 75 @ 1:20 pull w/buoy & agility paddles, breath 5, 7, 9, 11 by 75
    100 easy

    ** 4100 yards **

    Updated August 9th, 2012 at 12:12 AM by eric.carlson

    Categories
    Swim Workouts
  16. Monday August 6th - PM Weights

    Dips
    5 sets of 3 @ body weight (171 lb.) + 30 lb.
    5 sets of 3 @ body weight + 35 lb.
    My palm is still bruised from when I tripped coming out of the water after the open water race last week so I started with 30 lb. That was easy so I went to 35, but that was fairly easy too so I probably should have gone to 40. Next time.

    TRX Planks
    2 x
    * front 1:30
    * left side 1:00
    * right side 1:00

    Standing face pulls
    2 set of 10 @ 70
    Last week in Pittsburgh I did these @ 130 lb., but there must be something dramatically different between that machine (Lifetime Fitness?) and this Technogym machine because I could just barely do these.

    Plank row
    1 set of 10 (each arm) @ 60 lb.
    1 set of 10 (each arm) @ 65 lb.

    Calf raises on the Smith machine
    4 sets of 10 @ 245 lb.

    Updated August 7th, 2012 at 01:08 PM by eric.carlson

    Categories
    Strength Training and Dryland Workouts
  17. Sunday August 5th - PM Swim

    At home solo.

    Warm-up (1100)
    1 x 300 swim
    8 x 100 @ 1:30 odd catch-up, even swim

    Set I (800 / 1900)
    4 x 25 @ :40 underwater SDK
    6 x 100 @ 1:25 kick w/fins, odd dolphin, even flutter
    4 x 25 @ :35 underwater SDK w/fins

    Set II (1200 / 3100)
    6 x 200 @ 2:40 1-2 pull w/buoy and agility paddles, 3-4 pull w/buoy only, 5-6 swim

    200 easy

    ** 3300 yards **

    My quads are really sore from all of the squats yesterday so I almost skipped swimming today, but it was so nice when the sun finally came out from behind the clouds at about 3:00 that I walked over to the pool.

    The lap pool was full of Sunday afternoon noodlers and side-strokers, but eventually a lane opened up and I grabbed it. The kicking set was tough because of the sore legs, but they were less sore after working out so I am happy I dragged myself out of the house.
    Categories
    Swim Workouts
  18. Saturday August 4th - PM Weights

    Squats
    1 set of 3 @ 135 lb.
    1 set of 3 @ 155 lb.
    8 sets of 3 @ 175 lb.

    Dumbbell single leg split squats
    2 sets of 10 each leg @ 50 lb. (2 x 25 lb. dumbbells)

    Chin-ups
    6 sets of 5 @ body weight (168 lb.) + 20 lb.

    Kneeling cable crunch
    1 set of 10 @ 30 lb.
    1 set of 10 @ 60 lb.
    2 sets of 10 @ 90 lb.
    First time I have done these, obviously I started off way too light.

    Chest fly
    2 sets of 12 @ 25 lb.

    Reverse fly
    2 sets of 12 @ 15 lb.

    Updated August 5th, 2012 at 06:43 PM by eric.carlson

    Categories
    Strength Training and Dryland Workouts
  19. Friday August 3rd - AM Swim

    At home with Susan and Aly.

    Warm-up (1000)
    1 x 200 free swim
    1 x 200 IM drill
    4 x 100 @ 1:45, gentle descend free
    4 x 50 @ :50 free 1) build 2) reverse build 3) easy 4) fast

    Set I (200 / 1200)
    8 x 25 underwater SDK w/fins @ :45

    Set II (1000 / 2200)
    1 x 50 @ :45 free
    1 x 100 @ 1:30 pull with buoy and agility paddles
    2 x 100 @ 1:30 free
    1 x 300 @ 4:00 pull
    1 x 200 @ 2:40 free
    1 x 100 @ 1:20 pull
    1 x 50 @ :40 free

    Set I (900 / 3100)
    3 x
    * 1 x 200 @ 3:00, flutter kick w/fins
    * 2 x 50 @ 1:00, dolphin kick w/fins

    Wrap-up (400 / 3500)
    4 x 50 hypoxic @ :20 rest
    200 easy

    ** 3500 yards **

    As written, the main set intervals were 1:30 per 100 for swimming and 1:35 for pulling. Aly (a home-for-the-summer college swimmer who is much faster than I am) decided to switch to 1:20 at the 300 so I tagged along to give it a try, and was surprised that I made them all with time to spare. I guess I should give pwb's [ame="http://forums.usms.org/showthread.php?t=20657"]3 x 300 Test Set[/ame] another try some time soon to see if my "base" interval can change.
    Categories
    Swim Workouts
  20. Thursday August 2nd - AM Swim

    Santa Clara Swim Club Masters - SCY

    500 SKIP (swim, kick, IM, pull, swim)

    6 x 50 @ 1:00 descend 1-3, 4-6

    10 x 75 @ 1:15, 25 relaxed + 25 strong kick + 25 sprint

    600 w/fins, 25 dolphin kick + 25 free

    8 x 50 @ 1:00 breathe 5, 7, 9 by 50

    5 x 100 @ 1:30 75 long, :05 rest, 25 sprint

    500 pull

    200 easy

    ** 3750 **

    My flight from PIttsburgh was delayed last night so I didn't get home until after midnight, but I figured a morning workout would probably help me acclimate to the time zone change more quickly so I set the alarm for 4:30 before passing out.

    This was a good basic practice, just what I needed to wake me up before sitting down to deal with the 4,200 unread emails that piled up in the six days since I last checked
    Categories
    Swim Workouts
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