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eric.carlson

  1. Wednesday July 11th - AM Swim

    At home with Susan, Aly, and Michael.

    Warm-up (900)
    200 swim
    3 X 100 @ 1:45 25 drill + 25 swim
    4 X 100 @ 1:40 gentle descend

    Set I (800 / 1700)
    3 x 100 @ 1:25 fast flutter kick w/fins
    8 x 25 underwater SDK w/fins @ :45
    3 x 100 @ 1:30 fast dolphin kick w/fins

    Set II (1800 / 3500)
    4 x 75 @ 1:15 free
    6 x 50 @ 1:00 fly/back
    4 x 75 @ 1:10 free
    6 x 50 @ 1:00 back/breast
    4 x 75 @ 1:05 free
    6 x 50 @ 1:00 breast/free

    Set III (600 / 4100)
    3 x 200 @ 2:40 pull w/buoy and paddles

    200 easy

    ** 4300 yards **

    Oh boy, my arms really felt last night's weights. I started out stiff and sore, and while I loosened up somewhat I was dragging through the whole workout.
    Categories
    Swim Workouts
  2. Tuesday July 10th - PM Weights

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

    TRX side knee tucks
    2 x 20

    Chest fly
    2 x 12 @ 20 lb.

    Reverse fly
    2 x 12 @ 12 lb.

    Single leg touchdown
    2 x 20 each leg @ 25 lb.

    Dumbell chest press
    2 x 10 @ 35 lb.

    Plank row
    2 x 20 each arm @ 50 lb.

    Box jumps
    2 sets of 20

    Barbell lunges
    95 lb., 2 sets of 10

    Box squats
    135 lb., 1 set of 5
    185 lb., 5 sets of 5

    Chin-ups
    Body weight (170 lb.) + 25 lb., 8 sets of 3

    My daughter asked if I would workout with her tonight so we combined her workout with what I was planning to do. I think I will sleep well tonight

    Updated July 11th, 2012 at 12:58 AM by eric.carlson

    Categories
    Strength Training and Dryland Workouts
  3. Tuesday July 10th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    16 x 50 @ 1:00 25 drill + 25 swim IM order

    8 x 100 @ 2:00 IM

    16 x 25 @ :45 kick IM order

    16 x 50 @ :45 pull with buoy and paddles

    200 easy

    ** 3000 **

    My fly is so pathetic that I usually have to resort to 1-arm before I finish a 25. It was reasonable when I swam as a kid, but after 30-some years of sitting on my butt in front of a computer every day without regular exercise I am not quite as flexible or strong as I once was. Go figure!

    The fly drill/swim in warmup was crappy like usual, but something happened during the 100 IMs and I actually felt good during the fly. WTF! 8 x 25s of fly is nothing to blog about, but it was so unexpected and surprising I decided to make a note of it for future reference. One-time fluke or sign of things to come?
    Categories
    Swim Workouts
  4. Sunday July 8th - PM Swim

    Immediately after swimming.

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

    TRX side knee tucks
    3 x 10

    Box jumps
    1 set of 20

    Box squats
    135 lb., 1 set of 3
    165 lb., 9 sets of 3
  5. Sunday July 8th - PM Swim

    At home with Signe, Susan and Richard.

    Warm-up (800)
    200 swim
    3 x 100 @ 1:50, 25 drill + 25 swim
    3 x 100 @ 1:40 gentle descend

    Set I (1000 / 1800)
    5 x
    * 1 x 100 @ 1:45 fast flutter kick w/fins (went 1:10, 1:10, 1:08, 1:07, 1:06)
    * 4 x 25 @ :30 swim w/fins

    Set II (1000 / 2800)
    8 x 50 @ 1:00, pull w/buoy and paddles, build 2nd 25 to 90%
    8 x 50 @ 1:00, swim, 25 moderate + "perfect" turn + 25 fast
    2 x 50 @ 1:30, swim AFAP (went :29, :28)

    200 easy

    ** 3000 yards **
    Categories
    Swim Workouts
  6. Saturday July 7th - PM Weights

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

    TRX side knee tucks
    3 x 10

    Chest fly
    2 x 12 @ 20 lb.

    Reverse fly
    2 x 12 @ 12 lb.

    Dips
    Body weight (168 lb.) + 30 lb., 8 sets of 3

    Plank row
    2 x 10 @ 50 lb.
  7. Saturday July 7th - AM Swim

    At home with Susan and Aly.

    Warm-up (1300)
    200 swim
    200 pull
    3 x 100 @ 1:50, 25 catch-up + 25 swim
    4 x 50 @ 1:00, count strokes on 2nd 25, descend by 50
    4 x 100 @ 1:50 gentle descend

    Set I (1300 / 2600)
    8 x 25 underwater SDK w/fins @ :45
    3 x
    * 1 x 200 @ 3:00, flutter kick w/fins
    * 2 x 50 @ 1:00, dolphin kick w/fins AFAP
    4 x 50 @ :50 dolphin kick w/ monofin

    Set II (2000 / 4600)
    slightly modified from Rick Mile's 06/13/12 5:30 AM Workout.

    4 x
    * 1 X 50 @ 1:00
    * 1 X 100 @ 1:50
    * 1 X 150 @ 2:30
    * 1 X 200 @ 3:00
    By round - #1) 50 is fast (went :30), #2) 100 is fast (1:08), #3) 150 is fast (cramped), #4) 200 is fast (2:24)

    Wrap-up (400 / 5000)
    100 easy
    4 x 50 @ ~1:15 hypoxic (breaths per 50 went: 1, 1, 0, 0)
    100 easy

    ** 5000 **

    I felt fairly good on the first half of the main set, but my legs cramped on the "fast" 150 of the last set so I used a pull buoy on the 200 and pushed it and went 2:26. This made me hopeful that I could do a fast 200 swim on the last round, but I really didn't have anything left and the last half was ugly.
    Categories
    Swim Workouts
  8. Friday July 6th - AM Swim

    At home with Susan.

    Warm-up (1000)
    200 swim
    200 25 catch-up + 25 swim
    200 pull
    400 IM, 25 drill + 25 swim

    Set I (1400 / 2400 total)
    8 x 25 underwater SDK w/fins @ :45
    4 x 50 @ :50 dolphin kick w/ monofin
    4 x 50 @ 1:00 flutter kick
    8 x 100 @ 1:30 kick w/fins, 25 dolphin / 25 flutter

    Set II (1200 / 3600)
    16 x 75
    * 4 @ 1:20 descend
    * 4 @ 1:10
    * 4 @ 1:20 descend
    * 4 @ 1:00

    Wrap-up (400 / 4000)
    100 easy
    4 x 50 @ 1:30 hypoxic, breaths per 50: 0, 1, 1, 0
    100 easy

    ** 4000 **
    Categories
    Swim Workouts
  9. Thursday July 5th - PM Weights

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

    Plank row
    2 x 10 @ 45 lb.

    Dumbell shoulder press
    2 x 10 @ 25 lb.

    Standing barbell press
    2 x 10 @ 50 lb.

    Chin-ups
    Body weight (168 lb.) + 20 lb., 6 sets of 3

    Box squats
    135 lb., 1 set of 3
    165 lb., 5 sets of 3
  10. Thursday July 5th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    300 swim

    16 x 25 @ :30, drill IM order

    8 x 50 @ 1:00, 1-4 breath every 5, 5-8 breath every 9

    16 x 25 @ :40, flutter kick. every 4th AFAP

    8 x 50 @ 1:00, do a very fast turn, six SDKs, two strokes before breathing, and cruise to the wall

    16 x 25 @ :30, pull with buoy and paddles

    4 x 20 @ :20 AFAP
    4 x 25 @ :30 AFAP

    ** 2500 yards **

    I was surprised at how hard the 8 x 50 set was. My dolphin kicking is slow and my core strength isn't where it might be, so by the third one I was really gasping by the time I breathed after the turn. Guess I know what (else) I need to work on .
    Categories
    Swim Workouts
  11. Wednesday July 4th - AM Swim

    At home with Susan and Richard.

    Warm-up (1400)
    200 swim
    200 reverse IM
    200 25 catch-up + 25 swim
    200 pull
    4 X 100 @ 1:40 DPS

    Set I (1400 / 2800)
    4 x 50 @ 1:00 dolphin kick w/ monofin
    6 x 100 @ 2:00 kick, even flutter, odd breast
    6 x 100 @ 1:30 kick w/fins, odd flutter, even dolphin

    Set II (1600 set/ 4400 total)
    4 x 100 @ 1:45 descend to 85% effort, focus on technique
    100 fast (went 1:09 with a pull buoy)
    50 easy

    3 x 100 @ 1:45 descend to 85% effort, focus on technique
    100 fast (went 1:10)
    50 easy

    2 x 100 @ 1:45 descend to 85% effort, focus on technique
    100 fast (went 1:08)
    50 easy

    1 x 100 @ 1:45 85% effort, focus on technique
    100 fast (went 1:11)
    50 easy

    200 easy

    ** 4600 **

    This workout was deceptively hard. I used a pull buoy (but no paddles) on the first set of 100s so I could focus on my arm timing, forgot to drop it for the fast 100 and went a 1:09 anyway. This is fast for me so I was hoping the other 100s would be fast too, but my arms turned to mush on the second set of 100s and by the end I was really struggling.

    I used the monofin for the first time since I got blisters using it three weeks ago. The blisters were on the joints of my first two toes of both feet, so they took a surprisingly long time to heal. I am not sure how to prevent the same thing from happening again because when I kick hard my feet slide inside of the foot pocket slightly.
    Categories
    Swim Workouts
  12. Tuesday July 3rd - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    Warm-up (900)
    3 x
    * 100 free
    * 200 reverse IM

    Set I (600 / 1500)
    6 x 100 @ 2:00 kick, went even flutter, odd breast

    Set II (900 / 2400)
    3 x
    * 1 x 100 @ 2:00 IM
    * 4 x 50 @ 1:00 free

    Set III (600 / 3000)
    8 x 75 @ 1:15 pull with buoy & paddles. build, last 25 is 90%

    200 easy

    ** 3200 yards **

    Updated July 3rd, 2012 at 12:37 PM by eric.carlson (Fix date)

    Categories
    Swim Workouts
  13. Monday July 2nd - PM Weights

    Dips
    Body weight (168 lb.) + 30 lb., 8 sets of 3

    Box squats
    135 lb., 1 set of 3
    155 lb., 7 sets of 3
  14. Monday July 2nd - AM Swim

    Santa Clara Swim Club Masters - SCY
    Steve coaching

    Warm-up (850)
    200
    2 x
    * 3 x 75 @ 1:30 free kick, drill, swim
    * 1 x 100 @ :10 sec rest, !M drill

    Set I (1200 / 2050)
    1 x 100 @ 1:35
    1 x 200 @ 3:10
    1 x 300 @ 4:45
    3 x 100 @ 1:35
    2 x 100 @ 1:35
    1 x 100 @ 1:35
    went 1:11 - 1:13 / 100

    Set II (600 / 2650)
    Pull with buoy and paddles
    1 x 300 @ :10 sec rest, breath every 5
    1 x 200 @ :15 sec rest, breath every 7
    1 x 100 breath every 9
    averaged 1:13 / 100

    250 easy

    ** 2900 **
    Categories
    Swim Workouts
  15. Sunday July 1st - PM Weights

    Immediately after swimming.

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

    Chest fly
    2 x 10 @ 20 lb.

    Reverse fly
    2 x 10 @ 12 lb.

    Single leg touchdown
    2 x 10 @ 25 lb. each leg

    Plank row
    2 x 10 @ 40 lb.

    Calf raises on the Smith machine
    245 lb., 1 set of 10
    295 lb., 4 set of 10

    I planned to do deadlifts today, but my lower back complained slightly on the first set so I bagged it.
  16. Sunday July 1st - PM Swim

    At home with Susan and Richard.

    Warm-up (700)
    200 swim
    300 pull
    200 IM, 25 drill + 25 swim

    Set I (800 / 1500)
    4 x 100 @ 1:30, kick w/fins. evens flutter, odds dolphin

    Set II (1500 / 3000)
    4 x
    * 1 x 100 @ 1:45
    * 1 x 50 @ :40

    3 x
    * 1 x 100 @ 1:35
    * 1 x 50 @ :40

    2 x
    * 1 x 100 @ 1:25
    * 1 x 50 @ :40

    1 x
    * 1 x 100 @ 1:15
    * 1 x 50 @ :40

    200 easy

    ** 3200 **

    I was really sore and stiff when I woke up this morning and almost decided to not go today, but I am happy I went because this workout felt surprisingly good.
    Categories
    Swim Workouts
  17. Saturday June 30th - AM Swim

    Warm-up (1000)
    200 swim
    200 IM, 25 drill + 25 swim
    200 pull
    200 IM, 25 drill + 25 swim
    4 x 50 @ :50 gentle descend

    Set I (1200 / 2200)
    2 x:
    * 3 x 50 @ :45 flutter kick w/fins
    * 3 x 50 @ :45 dolphin kick w/fins
    2 x:
    * 3 x 50 @ 1:00 breast kick
    * 3 x 50 @ 1:00 flutter kick

    Set II (3000 / 5200)
    Slightly modified from Tim's team swim in NYC.

    400 @ 6:00 pull
    4 x 100 @ 1:30, 1:25, 1:20, 1:15
    :30 rest
    8 x 50 @ :55, 25 back + 25 free

    300 @ 4:30 pull
    3 x 100 @ 1:25, 1:20, 1:15
    :30 rest
    6 x 50 @ :55, 25 breast + 25 free

    200 @ 3:00 pull
    2 x 100 @ 1:20, 1:15
    :30 rest
    4 x 50 @ :55, 25 fly + 25 free

    100 @ 1:30 pull
    1 x 100 @ 1:15
    2 x 50 @ :45, free

    200 easy

    ** 5400 **

    The main set was deceptively tough, I was completely done in by the end.
    Categories
    Swim Workouts
  18. Friday June 29th - PM Weights

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

    TRX Mountain climbers
    2 x 20

    TRX side knee tucks
    2 x 20 each side

    Chest fly
    2 x 10 @ 20 lb.

    Reverse fly
    1 x 10 @ 12 lb.
    1 x 10 @ 10 lb.
    I am surprised at how hard this exercise is for me, I didn't realize how weak my back muscles are.

    Single leg touchdown
    2 x 10 @ 25 lb. both legs

    Box squats
    135 lb., 1 set of 3
    165 lb., 8 sets of 3

    Chin-ups
    Body weight (168 lb.) + 20 lb., 6 sets of 3
    I planned to do 8 sets, but I just made the last one in the sixth set so I decided to stop.
  19. Friday June 29th - AM Swim

    Warm-up (1200)
    200 swim
    200 IM, 25 drill + 25 swim
    200 pull
    3 x 100 @ 1:45 25 catch-up + 25 swim
    3 x 100 @ 1:35 gentle descend

    Set I (1200 / 2400)
    4 x 100 @ 1:30, descend
    100 easy
    5 x 100 @ 1:25 descend
    200 easy

    Set II (600 / 3000)
    2 x:
    * 3 x 50 @ :45 flutter kick w/fins
    * 3 x 50 @ :45 dolphin kick w/fins

    4 x 50 @ :30 rest, hypoxic

    ** 3200 **
    Categories
    Swim Workouts
  20. Thursday June 28th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    200 swim
    12 x 50 @ :15 rest, 25 drill + 25 swim, IM order

    2 x
    * 1 x 200 @ 3:00, flutter kick w/fins
    * 2 x 50 @ 1:00, choice kick w/fins AFAP

    5 x swimming with fins and paddles
    * 1 x 25 @ :30, 8 SDK + 2 strokes before breathing, no breaths to the wall
    * 1 x 50 @ 1:00, 8 SDK + 2 strokes before first breath
    * 1 x 25 @ :30, 8 SDK + 2 strokes before breathing, no breaths to the wall

    6 x 100 @ 1:45, pull w/buoy and paddles. build, last 25 should be fast. (went 1:08, 1:08, 1:07, 1:06, 1:05)

    200 easy

    ** 2800 **
    Categories
    Swim Workouts
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