eric.carlson

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.

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

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?

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

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 **

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.

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.

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 **

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

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 .

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.

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 **

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

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 **

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.

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.

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.

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.

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 **

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 **