eric.carlson

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.