http://forums.usms.org/blog.php?21441-eric-carlson U.S. Masters Swimming Discussion Forums en Tue, 21 May 2013 07:13:21 GMT vBulletin 60 http://forums.usms.org/images/misc/rss.jpg http://forums.usms.org/blog.php?21441-eric-carlson http://forums.usms.org/entry.php?24966-Friday-September-28th-AM-Swim Wed, 03 Oct 2012 00:39:26 GMT At home with Susan Warm-up (1000) 200 swim 3 X 100 free @ 2:00 DPS 4 X 50 drill 3 X 100 free @ 1:40 DPS Set I (800 set / 1800) 8 x 25... At home with Susan

Warm-up (1000)
200 swim
3 X 100 free @ 2:00 DPS
4 X 50 drill
3 X 100 free @ 1:40 DPS

Set I (800 set / 1800)
8 x 25 underwater SDK with fins @ :45
4 x 100 flutter with fins @ 1:25
4 x 50 dolphin with fins @ :45

Set II (1200 set / 3000)
4 x 100 ascend @ 1:15, 1:20, 1:25, 1:30
4 x 75 descend @ 1:10, 1:05, 1:00, :55
4 x 50 recovery @ :50, :55, 1:00, 1:05

1 x 200 pull free
1 x 100 pull back

** 3000 **

Oops, I thought I posted this last week :blush: ]]> eric.carlson http://forums.usms.org/entry.php?24966-Friday-September-28th-AM-Swim http://forums.usms.org/entry.php?24873-Wednesday-September-26th-AM-Swim Wed, 26 Sep 2012 15:51:35 GMT Santa Clara Swim Club Masters - SCY Gary coaching Warm-up (1500) 300 before practice started 4 x 75 @ 1:10 free 6 x 75 @ 1:00 free 6 x 75 @... Santa Clara Swim Club Masters - SCY
Gary coaching

Warm-up (1500)
300 before practice started
4 x 75 @ 1:10 free
6 x 75 @ 1:00 free
6 x 75 @ 1:20 25 drill + 25 choice + 25 free

Set I (600 / 2100
2 x 200 @ 4:00 kick, descend
1 x 100 @ 2:00 kick
100 easy

Set II (2400 / 4500)
4 x 25 @ :30
3 x 50 @ :50
2 x 75 @ 1:00

4 x
* 1 x 200 @ 2:30 (did 2:35, went 2:29, 2:28, 2:26, 2:33)
* 2 x 100 @ 1:15 (did 1:20)
* 2 x 50 @ 1:00 active recovery

Set III (800 / 3800)
8 x 25 @ :30 drill
2 x
* 1 x 150 @ 2:15 pull with paddles and buoy
* 2 x 50 @ :45 pull with paddles and buoy
* 4 x 25 @ :30 scull

** 5300 yards **

For some reason today was really tough. My arms were tired right from the start, and my legs and feet started cramping immediately after the kick set.

I adjusted the intervals on the main set because I realized I was unlikely to make them. The idea was to descend the 2 x 100 each round, and to descend everything by round. I managed to descend the first three 200s, but fell apart on the last one and just barely made the interval. I used a pull buoy for just about the whole set because my feet and legs were threatening to cramp the whole time. ]]> eric.carlson http://forums.usms.org/entry.php?24873-Wednesday-September-26th-AM-Swim http://forums.usms.org/entry.php?24872-Tuesday-September-25th-AM-Swim Wed, 26 Sep 2012 15:50:22 GMT Santa Clara Swim Club Masters - SCY Gary coaching Warm-up (1000) 2 x * 1 x 200 @ 2:45 free * 1 x 150 @ 2:15 50 free + 50 choice + 50 free * 1... Santa Clara Swim Club Masters - SCY
Gary coaching

Warm-up (1000)
2 x
* 1 x 200 @ 2:45 free
* 1 x 150 @ 2:15 50 free + 50 choice + 50 free
* 1 x 100 @ 1:30 25 choice + 75 free
* 2 x 50 @ 1:00 drill

Set I (700 / 1700)
2 x
* 2 x 75 @ 1:20 flutter
* 2 x 75 @ 1:30 non-flutter (went breast)
100 easy


Set II (1650 / 3350)
1650
2 x
* 1 x 100 @ 1:30
* 6 x 25 @ :30 2 fly, 2 back, 2 breast
* 3 x 75 @ 1:15 IM no free
* 3 x 25 @ :30
* 3 x 75 @ 1:00 free
4 x 50 easy

Set III (1200 / 4550)
4 x 150 @ 2:05 pull with buoy and agility paddles
4 x 100 @ 1:25 pull
4 x 50 @ ??

** 4550 yards ** ]]> eric.carlson http://forums.usms.org/entry.php?24872-Tuesday-September-25th-AM-Swim http://forums.usms.org/entry.php?24824-Saturday-September-22nd-AM-Swim Sun, 23 Sep 2012 22:08:44 GMT At home with Susan and Richard. Warm-up (1200) 400 swim 2 X 100 @ 1:50, 25 scull / 25 swim 2 X 100 @ 1:50 DPS, count strokes. 2 X 100 @ 1:50... At home with Susan and Richard.

Warm-up (1200)
400 swim
2 X 100 @ 1:50, 25 scull / 25 swim
2 X 100 @ 1:50 DPS, count strokes.
2 X 100 @ 1:50 75 catchup / 25 swim
2 X 100 @ 1:50 DPS, count strokes.

Set I (800 set / 2000 total)
8 x 25 @ :45 underwater SDK with monofin
4 x 100 @ 1:25 back kick w/fins
8 x 25 @ :40 underwater SDK w/fins

Set II (800 set / 2800 total)
2 X 100 @ 1:45 25 catchup / 25 swim
2 X 100 @ 1:45 DPS, count strokes.
2 X 100 @ 1:40 25 right arm / 25 left arm
2 X 100 @ 1:40 DPS, count strokes.

Set III (600 set / 3400 total)
3 x 200 @ 3:00 pull DPS, count strokes!

100 easy

** 3500 yards **

Woke up feeling run down so we did lots of drills and technique work. Some of it felt decent, I managed a couple of 1:10s at 12-13 strokes per 25. ]]> eric.carlson http://forums.usms.org/entry.php?24824-Saturday-September-22nd-AM-Swim http://forums.usms.org/entry.php?24796-Friday-September-21st-AM-Swim Fri, 21 Sep 2012 20:25:30 GMT At home with Susan. Warm-up (1000) 1 x 200 easy free 4 x 50 drill 4 x 100 @ 1:45, gentle descend free, just focus on warming up the body 4 x... At home with Susan.

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

Set I (1200 set / 2200 total)
6 x 25 @ :40 underwater SDK w/monofin
6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
6 x 50 @ :45 back kick with fins
6 x 25 @ :40 underwater SDK w/fins

Set II (1200 set / 3600 total)
3 x
* 4 x 50 @ 1:00 free, odd focus on technique, evens fast - went :30 .. :32
* 4 x 50 @ 1:10 choice, odd focus on technique, even fast - went back (:37, :37), breast (:37, :39), back (:35, :37) by round

Set III (600 set / 4000 total)
2 x 200 pull @ 2:40, 2:50
2 x 100 pull @ 1:20, 1:25

** 4000**

I felt slow and sore for the first part of this workout, but I eventually warmed up enough to do fairly well in the main set. ]]> eric.carlson http://forums.usms.org/entry.php?24796-Friday-September-21st-AM-Swim http://forums.usms.org/entry.php?24782-Thursday-September-20th-PM-Weights Fri, 21 Sep 2012 03:52:48 GMT Kneeling cable crunch 3 sets of 10 @ 100 lb. Chin-ups 10 sets of 3 @ body weight (171 lb.) + 30 lb. @ 1:00 Squats 2 set of 5 @ 115 lb. 4... Kneeling cable crunch
3 sets of 10 @ 100 lb.

Chin-ups
10 sets of 3 @ body weight (171 lb.) + 30 lb. @ 1:00

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

Wide-grip overhand cable rows
1 set of 10 @ 80
1 set of 10 @ 90
1 set of 10 @ 100

Adductor machine
2 set of 10 @ 160 lb.

I think this was the first time I have been able to do 10 sets of chin-ups with 30 lb. It was definitely as heavy as I could handle today. ]]> eric.carlson http://forums.usms.org/entry.php?24782-Thursday-September-20th-PM-Weights http://forums.usms.org/entry.php?24773-Thursday-September-20th-AM-Swim Thu, 20 Sep 2012 19:17:04 GMT Santa Clara Swim Club Masters - SCY Gary coaching Warm-up (1450) 1 x 300 (got in early) 2 x 200 @ 2:45 2 x 50 @ 1:00 choice 2 x 150 @ 2:05... Santa Clara Swim Club Masters - SCY
Gary coaching

Warm-up (1450)
1 x 300 (got in early)

2 x 200 @ 2:45
2 x 50 @ 1:00 choice
2 x 150 @ 2:05
2 x 50 @ 1:00 choice
2 x 100 @ 1:20

50 easy

Set I (400 / 1850)
3 x 100 @ 2:00 kick, descend
100 easy

Set II (300 / 2150)
12 x 25 @ :30 streamline drills: 2 kick in streamline, 2 ??, 4 one-arm, 2 hesitation, 2 swim

Set III (1700 / 3850)
10 x 100 @ 1:30 pull with agility paddles and buoy, best average (went 1:04 on first, 1:06 & 1:07 on remainder)
100 easy
10 x 50 @ :45 pull with agility paddles and buoy, best average (went :32 & :33 on all)
100 easy

Set IV (1250 / 5100)
5 x
* 1 x 75 @ 1:00 free (went :49 - :51)
* 1 x 50 @ :45 choice
* 1 x 25 @ :25 choice
* 100 active recovery

** 5100 yards **

What a difference a day makes! I was feeling beat-up all day yesterday and seriously considered skipping practice this morning, but I decided I would go and just bail if I felt too bad. I got in early to stretch out a bit, which helped get me ready for Gary's typically fast-paced warm-up.

The instructions for the drill set were to "feel" the streamline, so I took that to heart and really thought about my body position and the feel of the water on my hands and arms. This must have had the desired effect because I have never done a 1:04 in workout and my normal pace for 100s on 1:30 is about 1:13. I was going second in my lane, but I was leaving 10 seconds behind the leader and he is much faster than me so I don't think I got much of a draft. My leg cramped on the first 75 of the last set so I ended up using a pull buoy on most of them. ]]> eric.carlson http://forums.usms.org/entry.php?24773-Thursday-September-20th-AM-Swim http://forums.usms.org/entry.php?24751-Wednesday-September-19th-AM-Swim Wed, 19 Sep 2012 15:51:43 GMT Santa Clara Swim Club Masters - SCY Gary coaching Warm-up (1050) 3 x * 1 x 150 @ 2:05 * 2 x 25 @ :25 back * 1 x 100 @ 1:25 * 2 x 25 @ :30... Santa Clara Swim Club Masters - SCY
Gary coaching

Warm-up (1050)
3 x
* 1 x 150 @ 2:05
* 2 x 25 @ :25 back
* 1 x 100 @ 1:25
* 2 x 25 @ :30 breast

Set I (500 / 1550)
2 x
* 4 x 25 @ :30 flutter kick
* 2 x (3 x 25) @ :30 dolphin, back, breast

Set II (500 / 2050)
2 x
* 4 x 50 @ :45 descend
* 1 x 50 @ 1:00 fly, strong ("strong fly" is an oxymoron for me)

Set III (1650 / 3700)
100 easy

1 x 200 @ 2:40 (went 2:24)
1 x 100 @ 1:15

1 x 200 @ 2:30 (went 2:26)
1 x 100 @ 1:15

1 x 200 @ 2:20 (went 2:32, left on 2:40)
2 x 100 @ 1:20

1 x 200 @ 2:10 (went 2:34, left on 2:40)
2 x 100 @ 1:20

1 x 100 fast (don't remember what I went, but it definitely wasn't fast)

50 easy

Set IV (700 / 4400)
2 x
* 1 x 125 @ 1:40, 1:45
* 1 x 100 @ 1:20, 1:25
* 1 x 75 @ 1:00, 1:05
* 1 x 50 @ :40, -
All pull with buoy and agility paddles

** 4400 yards **

Most of the main set was so far beyond my capabilities I should have reworked the intervals immediately. I did not, though I am not sure why: hopeful?, stubborn?, stupid?. I think the 100s were supposed to be active recovery from the 200s, but I can just barely make 100s on 1:15 - on a good day - so I wasn't able to recover much. I made the intervals on the first two but really hit the wall on the third and struggled to just make it through the rest of the set. ]]> eric.carlson http://forums.usms.org/entry.php?24751-Wednesday-September-19th-AM-Swim http://forums.usms.org/entry.php?24750-Tuesday-September-18th-PM-Weights Wed, 19 Sep 2012 15:43:32 GMT Kneeling cable crunch 1 sets of 10 @ 90 lb. 2 sets of 10 @ 100 lb. Dips 1 set of 10 @ body weight (171 lb.) 10 sets of 3 @ body weight + 45... Kneeling cable crunch
1 sets of 10 @ 90 lb.
2 sets of 10 @ 100 lb.

Dips
1 set of 10 @ body weight (171 lb.)
10 sets of 3 @ body weight + 45 lb. on 1:00

Back Extensions
3 sets of 10 @ 45 lb. ]]> eric.carlson http://forums.usms.org/entry.php?24750-Tuesday-September-18th-PM-Weights http://forums.usms.org/entry.php?24734-Tuesday-September-18th-AM-Swim Tue, 18 Sep 2012 16:50:10 GMT Santa Clara Swim Club Masters - SCY Gary coaching Warm-up (1550) 2 x 200 @ 2:45 free 1 x 150 @ 3:00 kick 4 x 50 @ :50 drill 4 x 100 @ 1:30... Santa Clara Swim Club Masters - SCY
Gary coaching

Warm-up (1550)
2 x 200 @ 2:45 free
1 x 150 @ 3:00 kick
4 x 50 @ :50 drill

4 x 100 @ 1:30 free
1 x 150 @ 3:00 kick
4 x 50 @ :50 drill

50 easy

Set I (400 / 1950)
4 x 25 @ :30 fly
4 x 25 @ :30 back
4 x 25 @ :40 breast
4 x 25 @ :30 free
Instructions were to "get your heard rate up before the main set"

Set II (1800 / 3750)
3 x
* 4 x 100 odds last 25 fast @ 1:25, evens last 50 fast @ 1:30
* 4 x 50 @ :55 choice

Set III (1200 / 4950)
16 x 75 @ 1:00 pull with buoy and agility paddles

100 easy

** 5050 yards **

I took yesterday off because I was tired and sore, and I slept well last night, but I couldn't tell this morning as I felt like crap for most of the workout. My triceps were incredibly tight and sore during warm-up, probably as sore as I have ever felt them - although I couldn't say why. I didn't feel much better on the 100s of the main set, a saw couple of 1:12s but mostly 1:13-1:14, despite having plenty of rest ]]> eric.carlson http://forums.usms.org/entry.php?24734-Tuesday-September-18th-AM-Swim http://forums.usms.org/entry.php?24707-Saturday-September-15th-Traditional-Birthday-Swim Mon, 17 Sep 2012 04:17:46 GMT At home with Susan. 10 x 100 @ 1:30 gentle warm up 10 x 100 @ 1:30 kick with fins, alternate dolphin and flutter 10 x 100 @ 1:25 pull with... At home with Susan.

10 x 100 @ 1:30 gentle warm up

10 x 100 @ 1:30 kick with fins, alternate dolphin and flutter

10 x 100 @ 1:25 pull with buoy and agility paddles, maintain consistent pace (went 1:12 & 1:13)

100 easy

10 x 100 swim #1-4 @ 1:35, #5-7 @ 1:30, #8-9 @ 1:25, #10 @ 1:20 maintain consistent pace (went 1:12 - 1:14)

10 x 50 @ :45 free
5 x 50 @ :45 back
5 x 50 @ :45 breast

200 easy

** 5300 yards **

My birthday was earlier in the week, but Susan and I did a traditional Masters birthday swim today: 100 yards for each year (plus one for good luck). ]]> eric.carlson http://forums.usms.org/entry.php?24707-Saturday-September-15th-Traditional-Birthday-Swim http://forums.usms.org/entry.php?24705-Friday-September-14th-PM-Weights Mon, 17 Sep 2012 04:07:52 GMT Power wheel roll outs 2 sets of 10 Chin-ups 8 sets of 3 @ body weight (172 lb.) + 25 lb. @ 1:00 These were fairly easy today, I should try... Power wheel roll outs
2 sets of 10

Chin-ups
8 sets of 3 @ body weight (172 lb.) + 25 lb. @ 1:00
These were fairly easy today, I should try another 5 lb. next time.

Deadlift
2 sets of 3 @ 115 lb.
2 sets of 3 @ 135 lb.
6 sets of 3 @ 185 lb.

The last time I did deadlifts I had a twinge in my lower back that gave me a real scare. I used to have frequent back pain but haven't had any issues in at least 10 years so that "hey there, remember me?" feeling really got my attention and I dropped them from my rotation and decided that I should strengthen my core muscles before trying them again. I have been doing that for the last several of months so I decided to give them a try today with light weights. 115 lb. was easy, so I went to 135 and found that easy as well, so I went to 185 and finished the set with that. That was managable and easy to control so I could probably go higher, but I will stick with this weight for a while to make sure I don't overdo things. ]]> eric.carlson http://forums.usms.org/entry.php?24705-Friday-September-14th-PM-Weights http://forums.usms.org/entry.php?24702-Friday-September-14th-AM-Swim Sun, 16 Sep 2012 23:56:07 GMT At home with Susan. Warmup (900) 1 x 400 5 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim Set I (1500 / 2400) 6 x 25 @ :40... At home with Susan.

Warmup (900)
1 x 400
5 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim

Set I (1500 / 2400)
6 x 25 @ :40 underwater SDK with monofin
6 x 50 @ :50 SDK with monofin, odds on back, evens on front with fast breast pull
6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
6 x 50 @ :45 back flutter with fins
6 x 25 @ :40 underwater SDK with fins

Set II (1400 / 3800)
8 x 25 @ :35, long breaststroke pullout and cruise to wall
4 x 50 @ 1:00, drill IM order
3 x 100 @ 1:45, IM swim with fins, gentle descend

8 x 25 @ :40, no breath DPS free
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

200 easy

** 4000 yards **

I woke up tired this morning so I wrote a this drill-heavy workout. ]]> eric.carlson http://forums.usms.org/entry.php?24702-Friday-September-14th-AM-Swim http://forums.usms.org/entry.php?24654-Thursday-September-13th-AM-Swim Thu, 13 Sep 2012 17:11:23 GMT Santa Clara Swim Club Masters - SCY Gary coaching Warm-up (1050) 1 x 300 @ 4:30 2 x 150 @ 2:00 3 x 100 @ 1:40 25 drill + 75 swim 2 x 50 @... Santa Clara Swim Club Masters - SCY
Gary coaching

Warm-up (1050)
1 x 300 @ 4:30
2 x 150 @ 2:00
3 x 100 @ 1:40 25 drill + 75 swim
2 x 50 @ 1:00 choice

50 easy

Set I (550 / 1600)
6 x 75 @ 1:20 kick, build (I was just making this interval, so there wasn't a lot of "building" going on)

100 easy

Set II (1000 / 2600)
6 x 150 @ 2:00 pull, odds breathe 5,7,5, evens cruise

100 easy

Set III (1000 / 3600)
2 x
* 2 x 25 @ :25 AFAP
* 1 x 50 @ 1:10 recovery

* 3 x 25 @ :25 AFAP
* 1 x 75 @ 1:15 recovery

* 4 x 25 @ :25 AFAP
* 1 x 100 @ 2:00 recovery

100 easy

Set IV (1200 / 5000)
5 x 100 @ 1:40 breathe every 5, concentrate on technique

4 x 50 @ 1:00 25 drill + 25 stroke (went breast and back)

4 x 50 @ :50 stroke (went two breast and two back)

4 x 100 @ 1:40 IM (went 1:21 - 1:23)

100 easy

** 5000 yards **

I don't think I have ever tried to do 1:20 pace swimming during warm-up, but it definitely got the workout off to a brisk start!

The main-main set really hurt. I think it was a combination my arms being tired from weights yesterday and the fact that I am not at all used to sprinting. I was doing 13s at first, then 14s and a few 15s - my arms felt like noodles by the end. This kind of set, very intense effort followed by something on a slow interval, is the perfect setup for leg and foot cramps. Knowing this, I tried really hard to stretch and massage my calves on the recovery swims and it mostly worked. One calf cramped on the very last AFAP 25, but it wasn't severe and I was able to finish.

I used a pull buoy for 5 x 100s to let my calves relax. I tried to stretch out and concentrate on technique, and found that the more I relaxed and really thought about my stroke the faster I went. I wasn't trying to go fast, and I didn't, but I descended from 1:15 to 1:11 which is decent for me. ]]> eric.carlson http://forums.usms.org/entry.php?24654-Thursday-September-13th-AM-Swim http://forums.usms.org/entry.php?24653-Wednesday-September-12th-PM-Weights Thu, 13 Sep 2012 15:33:30 GMT Chest fly 2 sets of 12 @ 25 lb. Reverse fly 2 sets of 12 @ 15 lb. Dips 5 sets of 3 @ body weight (173 lb.) + 45 lb. on 1:00 2 sets of 3 @... Chest fly
2 sets of 12 @ 25 lb.

Reverse fly
2 sets of 12 @ 15 lb.

Dips
5 sets of 3 @ body weight (173 lb.) + 45 lb. on 1:00
2 sets of 3 @ body weight + 55 lb. on 1:00
3 sets of 3 @ body weight + 45 lb. on 1:00
I was really struggling with +55 lb. so I went back to +45

Lat pulldown
2 sets of 10 @ 160 lb.

Adductor machine
2 set of 10 @ 160 lb.

TRX Planks
2 x
* front 1:00
* left side :45
* right side :45 ]]> eric.carlson http://forums.usms.org/entry.php?24653-Wednesday-September-12th-PM-Weights