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Strength Training and Dryland Workouts

  1. Wednesday 05272015

    by , May 28th, 2015 at 12:35 AM (aztimm's training blog)
    Wed AM masters swim workout
    Mesa Kino (LCM)
    Paul coached

    300 w/u

    4 x 50 @ 1:00, w/fins, 25 kick/25 swim, IMO
    4 x 50 @ 1:00, w/fins, 25 drill/25 swim, IMO
    4 x 50 @ 1:00, IMO

    main sets:
    4 x 50 @ 1:00
    100 @ 1:40
    4 x 50 @ 1:00
    2 x 100 @ 1:40
    4 x 50 @ 1:00
    3 x 100 @ 1:40
    4 x 50 @ 1:00
    4 x 100 @ 1:40
    4 x 50 @ 1:00

    given set: 2 x 50 fly off the blocks, on Paul's start
    I did: 50 breast, from a push. 50 free (neither was especially fast)

    TTL: 3000m

    then we moved to the diving well... got in an easy 500 yards, with quite a bit of back/breast


    Paul told us a week or so ago that we could be guaranteed LCM on Wednesdays, but that we'd need to start earlier (5:15), and be done by 6:30. he posted to Facebook yesterday, and I think sent an email. despite all that, there were still a few people who showed up late (or at the normal time I guess).

    we had 4 lanes, and there were 5 in my lane most of the time (one of the latecomers came in the lane, and someone moved about halfway through the main set).
    I really wasn't feeling it, after lifting Sun-Mon-Tues, with short runs Sun-Mon and spin class last night.
    that said, I somehow got into a groove and by the 4 x 100 I held 1:30 without killing myself.
    I've never ever swum a 50m fly, and wasn't about to start today. my triceps felt like jelly on the 50 breast, so I just swam free at the end.


    my work laptop had crashed about 2 weeks ago. seriously crashed...wouldn't even boot up. a technician came and took it, and I thought I'd never see it again. I had looked up the ticket number a few times, and saw that they sent it to HP. anyway, he called me yesterday to say it was back and he wanted to drop it off. I'm extremely happy to have it back (with a new motherboard). I've gotten spoiled with an 11" computer that hardly weighs anything, and had to lug a 15" Dell on a biz trip to Boise last week.
    anyway, it sure is nice to have my real machine back...and my backpack felt so much lighter coming home today.


    stopped by the gym for another quick set after work today:
    Tmill: 16 min, 150 cal, 1.42 miles, avg 5.3 mph

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:00
    Plank, right/left/both 30 sec each, 2 rounds

    Precor lat raise: 1 x 12 x 35, 2 x 10 x 40

    Precor rear delt: 2 x 12 x 60, 2 x 10 x 70

    Standing single arm biceps curls: 2 x 12 x 30s, 1 x 10 x 32.5s

    Hammer strength front lat pulldowns: 2 x 12 x 90, 2 x 10 x 110

    Leg raises on captain's chair: 2 x 10, 1 x 12


    got on the treadmill, having forgotten both a towel and my headphones, wearing some very old running shoes, and just wasn't into it. I had planned to go a little longer (not much though), but somehow bumped the STOP button by mistake. I decided fate had spoken, and I was done. I think I did 4 min walk/2 min jog/2 min walk/2 min jog/3 min jog/2 min walk (or something like that).
  2. Monday 05042015

    by , May 5th, 2015 at 12:16 AM (aztimm's training blog)
    Monday AM masters swim workout
    Mesa-Kino (SCY)
    Dan coached

    got in 400 w/u

    8 x 50 @ 1:00, 25 swim/25 kick (wore fins)
    300, build by 100

    8 x 50 @ :50 swim
    300, broken @ 150 for :15

    8 x 50 pull @ 1:00
    300, broken each 10 for :10

    8 x 50 @ 1:00, 25 stroke/25 kick (did back, used fins)
    300 fast

    8 x 25 @ :40, did odds breaststroke

    200 w/d

    TTL: 3600 yards


    went to the gym (24 Hour Chandler) after work:

    Leg rolling: 5 min

    Plank, forearms on roller: 2 x 1:00
    Plank on pad: :30 each x 2, right/left/both

    Precor rear delt: 1 x 12 x 60, 2 x 12 x 70, 1 x 10 x 80

    Standing biceps curls univ machine: 1 x 12 x 70, 2 x 12 x 80, 1 x 10 x 90

    Front lat pulldowns univ machine: 1 x 12 x 90, 2 x 12 x 105, 1 x 9 x 120

    Leg raises on captain's chair: 3 x 10

    Swim: 400 w/d


    we had more storms last night. was storming when I went to bed, then I got woken up around 4am to more thunder. I ended up just getting up, since I knew I'd be getting up soon anyway.
    it was still sprinkling a little while i drove to Kino, but thankfully the storms had died down by the time workout started.
    I was expecting LCM. but at least this way I had my own lane, which is something that doesn't happen too often.
    the focus was on the 300s, and I got down to 3:55ish for the last.

    I've been working up my running on the treadmill. heck I remember when I could drop 5 miles on the treadmill without even thinking, but those days are long gone. perhaps one day I'll do a marathon again, but my short-term plans for running are to build up to a 5k, maybe a 10k distance. enough to I can do a splash + dash without feeling like death.
  3. Wednesday 10162013

    by , October 17th, 2013 at 12:45 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Paul coached solo
    I did the distance set (there was a sprint option)

    got in 300 w/u

    main set: 4 rounds, with stroke as IMO
    4 x 25 stroke @ :30
    4 x 50 free @ :45
    400 IM (no real interval, but think it was ~7 min?)
    4 x 25 stroke kick @ :10 rest

    wrap-up set:
    12 x 25 @ :20 w/fins + paddles

    200 w/d

    TTL: 4000 yards

    this was quite a set. sure, easy to remember and keep track. but that's all that was easy...
    I did all of the fly as one-arm drill. I really need to work on both my fly and that drill...I really hate doing it. heck, by the last one even my back and breast felt tough and I was so glad to get to freestyle.



    after work I went to the Chandler 24 Hour Fitness:
    Tmill: 17 min, 184 cal, 1.67 miles, avg 5.9 mph
    -3 min warmup to 4.5
    -2 min jog at 6.8
    -1 min walk
    -3 min jog at 6.9
    -1 min walk
    -5 min jog at 7.0 to 7.2
    2 min warm down

    About 15 min of stretching incl leg rolling

    Planks: 2 x 1:00

    Univ machine lat pull downs: 1 x 12 x 75, 2 x 12 x 90

    Univ machine standing biceps curls: 1 x 12 x 80, 2 x 12 x 90

    Univ machine seated row: 1 x 12 x 75, 2 x 12 x 90

    Leg raises on captain's chair: 3 x 12


    gym was busy, but not packed or anything. treadmills on both sides were empty, so I was happy
    continued with building my run from scratch, mostly, and it really didn't feel too bad. was only going to do 4 min on the last stretch, but I got into a song so went with it.

    I forgot to do the leg rolling on Mon so really wanted to do it today. my quads were really tight, hopefully I loosened them up a bit.

    it is so tempting to do heavy lifting. there were plenty of guys doing that around me, and I felt like a wimp doing my limited stuff. but I know baby steps is the way to go...slow building and ease back into it.
  4. Monday 10142013

    by , October 15th, 2013 at 12:36 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Paul coached solo

    was early and got in 600 w/u

    set 1, 4 rounds, all w/fins:
    2 x 25 scull @ :10 rest
    2 x 50 drill/swim @ :10 rest
    2 x 25 kick @ :10 rest

    --did a mixture of sculls, strokes, and kicks throughout

    set 2: 4 x 300 @ :20 rest
    --# 1 & 3: long and smooth (I swam 1, did 3 w/Agility paddles)
    --#2 done 25 stroke/75 free (did breast)
    --#4 done IM

    set 3: 12 x 25 @ :30
    1 fast (IM), 2 easy

    set 4: 4 x 150 @ :20 rest
    --#1 & 3: long and smooth, used Agility paddles
    --#2 done 25 breast/25 free, used fingertip paddles
    --#4 done 25 back/25 free, used fingertip paddles

    300 w/d

    TTL: 3700 yards

    we had a decent sized group, but a bunch of lanes, so I think we all had 3 per lane, including my lane.
    I was still a bit sore, so I went last (after that first set). Paul said he was being generous by not giving intervals and giving rests instead, but it pretty much meant that I didn't get any rest, unless I wanted to screw up the lane. one fast guy led and wore fins the whole time and lapped me on the stroke/free leg on the 2nd 300, which is one reason I grabbed my Agility paddles; they make me a little faster, but also keep my stroke pretty clean. he did lap me on the IM, when he swam the whole thing free.

    water was nice and cool, which felt wonderful to me.



    after work, I stopped by the Chandler 24 Hour Fitness for a little bit...

    Tmill: 15 min, 152 cal, 1.41 miles, avg 5.6 mph
    3 min warmup, 3.5 to 4.5
    2 min jog at 6.8
    1 min walk at 4.5
    2-1-2 min jog at 6.9
    1 min walk at 4.5
    3-1/2 min jog at 7
    2 min warm down from 4.5 to 4

    About 15 min of stretching, head to toe
    2 x 10 push-ups
    2 x 1:00 plank
    2 x 30 bicycles

    Freemotion standing chest fly: 3 x 12 x 70
    Univ standing triceps pull downs: 1 x 12 x 30, 1 x 12 x 40, 2 x 10 x 50
    Precor chest press: 1 x 12 x 80, 1 x 12 x 100, 2 x 9 x 120
    Leg raises on captain's chair: 3 x 12

    swim: 300 long and stretch out

    the gym wasn't packed, but had a good steady crowd. I got a treadmill without anyone on either side, which I like (I really hate it when there's someone there and they smell). it actually felt better to jog/run than walk, but I didn't want to overdo things.

    the stretching felt really good. although I mixed in some pushups, planks, and bicycles, they were just to vary things up.

    the weights side suddenly got busy when I went over there. it was so tempting to jump in and lift free weights like I used to, and I probably could do that once, then wake up extremely sore in a day or 2. so I tried just some light machine exercises.
    I was very surprised that I was able to mostly do the same leg raises to finish things off (used to always do 3 x 15).
  5. Wednesday 07242013

    by , July 25th, 2013 at 12:20 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Paul & Laura coached, I was with Paul's distance group

    got in 300 w/u

    main 1:
    10 x 50 @ :50, desc 1-5, 6-10
    4 x 25 kick @ :30 (NO FINS)
    3 x 200 @ 2:50, desc 1-3
    4 x 25 stroke @ :30 (did breast)
    500 pull...active recovery (used my Agility paddles + buoy)
    4 x 25 underwater @ :50 (any way you can get across the pool...underwater)

    main 2:
    10 x 50 @ :45, desc 1-5, 6-10
    4 x 25 kick @ :30 (NO FINS)
    6 x 100 @ 1:20, desc 1-3, 4-6
    4 x 25 stroke @ :30 (did breast)
    500 pull...active recovery (again Agility paddles + buoy)

    100 w/d...we ran out of time, actually went over a little

    TTL: 4100 yards

    since we were in the main part of the pool (not the end part), we could spread out a bit. we probably had as many swimmers as Monday, but with more lanes we only had 3 in most lanes. we had 3 in my lane, and I went 2nd for much of the set (I led on the pulls).

    I have no idea why, but I wore a dragsuit when I dove in the pool. the water was a bit warm, and I really notice it when I wear a dragsuit. I kept it on through the 200s, then took it off, and was mostly ok after.
    funny, after the 2nd 200, I came in as Paul asked the guy who led, "why aren't you descending these?" and I interjected, "because the water is too warm," then pretty much pushed off for my #3.

    going second gave me a little draft, and I did notice it on the 100s. on a normal day (with cooler water) I can handle 1:20, heck sometimes even 1:15. today I held about 1:13-1:15 for these. not horrible I guess.

    I was a bit sore from biking and swimming yesterday, especially last night's swim.



    I presented to group in Tempe at 3:30pm. since it was late in the day, I packed up to leave for the day, figuring I'd either go home or to the gym after. the later won out


    went to the 24 Hour @ Mesa-Riverview after work:
    Tmill: 20 min, 2.25 miles, 256 cal, avg 6.7 mph
    A full 2 min warmup
    Started at 6.9mph, increased to 7.5
    A min warm down

    Preacher curl machine: 3 x 12 x 75

    Inverted crunch: 3 x 10

    Bench: 1 x 10 x 45, 1 x 1 0 x 95, 2 x 6 x 135

    Skull crushers: 3 x 12 x 60 + 6

    Leg raises on captain's chair: 3 x 15

    Leg rolling: 5 min
    Stretching
    Plank w forearms on roller: 2 x 45 sec

    I had to use my phone's notes to see when I had last been to the gym, back on 5/31. I ran along the canal once in June...
    the run felt surprisingly good. I felt like I could have gone much further. I got into a groove around the 15 min mark. but I didn't want to overdo things.

    after that, I bumped into a friend of mine and did the biceps curls and that inverted thing with him. I had done that once before and hated it. I'm not sure what it is called, but you go onto it, knees against pads, and go forward/downward, then back up. I really felt it in my shins and calves...I really hope I'm still able to ride tomorrow.

    my plan was to just do machines...and of course the machines were all full today, as luck would have it. so I braved the free weight area, which was rather dead (very odd, usually the opposite at this gym). my objective was to just get in some lifting, see how I felt, and not overdo things.
    however, on the leg raises...there were other guys there so I kind of did more than I should have, and I felt it when I later did planks.


    oh, and I finished up with an easy 400 SCM stretch out swim. the water was nice and cool (indoor pool), much better than Kino, but not quite as cool as the gym pool near my house.
  6. Friday 05102013

    by , May 11th, 2013 at 01:46 AM (aztimm's training blog)
    went up to Kino for the AM team workout
    we had a choice of SCY (w/Laura) in the diving well, or LCM (w/Paul) in the main pool
    I went in the main pool w/Paul

    200 w/u

    T-30 (got in 2000m)
    100 easy

    switched to the 'other' group...

    4 x 100 @ 2:00, variables (50 easy/50 fast, 50 fast/50 easy, 100 easy, 100 fast)

    pull set:
    300 (mix in breast), used big paddles
    200 (mix in back), used big paddles
    100, used Agility paddles

    200 w/d

    TTL: 3500m

    I didn't know what the heck Paul had planned. I had goggle issues, so I got out and was swapping them out, and he was trying to get me back in the pool. we had 2 lanes do the T-30, and he wanted each lane to line up and start en mass. I just went 10 sec behind the other 3 guys in my lane, and passed one about 100m later. the rest of that was fine.
    then he wanted us to combine with the other lane (8 or so together) for a T-15, another mass start, etc. I wanted no part of it, I said, "no freaking way," except I don't think I said freaking. he started to say how it is like that for o/w swims... then I just said, "that's why I go off to the side, or just wait until the fray passes."

    anyway, the 'other' set was much more mellow. I joined a lane with 3 others, started last but then moved to 3rd at some point. then I led on the pull set. there was a gal who swims for BYU during the school year, but is here on break. I was telling her how I was up in SLC in March, went down to Provo for a day, and even went on campus. she just couldn't believe it...



    after work, I went to the gym
    24 Hour Fitness @ Mesa-Riverview

    Tmill: 26 min, 357 cal, 3.1 miles
    Separate warmup (about 2 min)
    Started at 6.8 mph, very gradual rampup to 7.9 mph
    A min warmdown
    Splits: 8:45, 17:00, 24:56

    Leg rolling: 5 min
    Plank w forearms on roller: 3 min done as two rounds of 45 sec right/45 sec left
    About 5 min of various stretching, mostly legs and back
    Bicycles: 2 x 50

    Pull-ups: 3 x 6 + 7 sec horiz legs

    Biceps curls on seated preacher: 2 x 12 x 70, 2 x 10 x 75

    Hammer strength front lat pulldowns: 1 x 15 x 90, 2 x 12 x 140, 1 x 9 x 160

    Star trak rear delt: 1 x 15 x 50, 2 x 12 x 75, 1 x 9 x 90

    Swim: 500 SCM, easy cool-down swim


    I really wanted to get to the gym at least once this week yea 2-3 times is better, but 1 is better than 0.
    wasn't sure I even wanted to run, but once I got on a tmill, I found a good rhythm. and they had fixed all of the broken machines, so I had many to choose from.

    the gym wasn't that busy, but the stretching area sure was while I was over there.
    when I went to the gym last week, I took weights pretty easy. decided to go almost normal today...certainly not what I was lifting when I went regularly, but getting there. I'll probably have some soreness (already feel it coming on), but hopefully not too bad. the easy swim-down should help that.

    oh when I first got to the gym, the manager and another worker were in the locker room cutting locks. they put up signs a week or so ago, and he said they tagged locks. most of them were empty, but if there was stuff in there, they were bagging it up to donate to Goodwill.



    so I was going to do this Canyon Lake swim tomorrow. I was about to register yesterday...then saw some chatter on Facebook about the water temp. I do have a wetsuit, but it is one that someone gave me and I don't think it is the right size. I wore it once, and really didn't care for it. between cooler water, and this lingering cold/allergy flare-up, I decided to pass on this. but I'll probably do the next swim in a couple weeks out at Lake Pleasant.
  7. Friday 05032013

    by , May 4th, 2013 at 01:42 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (LCM)
    Paul coached solo

    got in 200 w/u

    16 x 50:
    --4 free @ 1:00
    --4 non-free @ 1:05 (did a mix of breast and back)
    --4 free @ :50
    --4 kick @ 1:10

    pull set (wore paddles and buoy), about 10 sec rest between:
    --300 all free
    --200, done 50 free/50 back
    --100, done 50 free/50 breast

    150, done 50 free/50 kick/50 choice (finish at the end with blocks)

    200 off the blocks, broken ever 50 for 10 sec
    200 easy

    100 off the blocks, broken at the 50 for 10 sec
    200 easy

    50 free off the blocks
    50 easy
    50 non-free off the blocks

    200 w/d

    TTL: 2800m

    this wasn't quite the workout I wanted this morning, but it wasn't horrible either. I really had a tough time getting to sleep last night, I was pretty wound up after racing 6-7pm. guess that's the downside of an evening event.

    we had 6 people in our lane, and for some reason Paul moved the age group guy who sometimes swims with us over to my lane too (he sometimes swims with us because he has track during his swim workout). somehow I ended up leading the lane on the first pull set, but had him and another guy right on my tail. I let them go ahead on the next batch.

    I wasn't too fast on the fast swims, but somehow did a 50 breast in 45. that's a great swim for me, and I wasn't really even trying.



    after work, I went back to the gym (yes, 2 days this week)
    24 Hour Fitness @ Mesa-Riverview:

    Tmill: 20 min, 269 cal, 2.34 miles
    Warmed up already (more Tmill issues)
    Started at 6.8 mph and increased to 7.7 mph
    Didn't get first split mile 2 @ 17:05
    Very similar to Wed

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:10
    Side plank: 3 min done as 2 rounds of 45 sec right/45 sec left

    Another 5 min of various stretching

    Hammer strength incline press: 2 x 15 x 50, 2 x 10 x 70, 2 x 8 x 90

    Dumbbell chest fly, flat bench: 2 x 12 x 35s, 2 x 10 x 40s, 1 x 8 x 45s

    Hoist roc it seated dip: 2 x 12 x 106, 2 x 9 x 121

    Leg raises on captain's chair: 3 x 12

    Swim 400 SCM


    I thought I'd just to a shake-out run, but my legs didn't feel nearly as bad as I expected. once I got into a groove--and on a working treadmill--I felt like I could go a while. at this point, I don't want to do too much too soon.

    and that theme carried over to weights. I'm trying not to even think of what I used to normally lift, but just do some light weights with high reps. I didn't feel sore at all from Wed (well maybe just a little), and hoping I'm not sore after today either. the easy swim at the end felt so good.
  8. Wednesday 05012013

    by , May 2nd, 2013 at 01:22 AM (aztimm's training blog)
    went up to Mesa-Kino for the (very early) AM masters swim workout
    we were in the main pool (SCY)
    Paul coached solo

    warm-up set:
    12 x 50, done as 4 rounds--
    * 1 @ 1:00
    * 1 @ :50
    * 1 @ :40

    main 1: (10 sec rest between each)
    25 fast/200 active recovery
    50 fast/200 active recovery (33)
    75 fast/200 active recovery
    100 fast/200 active recovery (1:12)

    main 2: (after about a min break, again 10 sec rest)
    50 fast/100 active recovery
    100 fast/100 active recovery (1:10)
    150 fast/100 active recovery
    200 fast/100 active recovery (2:27)

    main 3: (after about a min break, again 10 sec rest)
    100 fast/50 active recovery (1:08)
    200 fast/50 active recovery (2:29)
    300 fast/50 active recovery
    400 fast/50 active recovery (5:12)

    then did an easy 250 w/d to round out the total....

    TTL: 4000 yards

    turnout was very light because today was the first day of the SCAR swim. Saguaro today, Canyon tomorrow, Apache on Friday, then a night swim at Roosevelt on Saturday. I'm glad that I didn't sign up, as my work has been crazy the past 2 months and I really don't feel ready for 9+ mile days of swimming.

    anyway, there were 6 of us who did this set, but we were mostly all on our own. I split my lane with a usual lanemate. she put on fins for the last round, and I was hoping to have someone to swim with, but came close to lapping her at the end (I think she realized I was close so she pushed things a bit

    water was nice and cool, Paul said 79. that said, I still warmed up quite fast and I took off my drag suit just before main set 2.




    I actually made it to the gym after work
    went to the 24 Hour Fitness @ Mesa Riverview (hadn't been here for months)

    Tmill: 20 min, 2.33 miles, avg 7.0 mph
    Already warmed up on another Tmill (had issues and switched)
    Started at 6.8 mph and increased to 7.7
    Mile splits: 8:50 and 17:05

    Leg rolling: 5 min very slowly

    Plank w forearms on roller: 2 x 1:10
    Side plank: 3 min done as two rounds of 45 sec right/45 sec left
    A min of various stretching

    Star trak rear delt: 1 x 15 x 40, 1 x 12 x 50, 1 x 10 x 60

    Hammer strength high row: 2 x 15 x 90, 1 x 12 x 110

    Pull-ups: 3 x 6, + 5 sec horiz legs

    then went in the pool and did an easy 300m swim-down


    the gym wasn't that busy, and when I first got there it looked liked a bunch of treadmills were free. only after I got out there I noticed that most of the empty ones were broken. eventually I found one that worked...

    the 'weights' really wasn't too intense, just wanted something really light to mostly stretch out my lats and delts.

    the first round of pullups felt great, I felt like doing more....but I knew it wouldn't last. the last set was a real struggle.
  9. Monday 02182013

    by , February 19th, 2013 at 12:14 AM (aztimm's training blog)
    the AM swim workout was at 8am today. that would have been perfect if I had the day off, but unfortunately I didn't. so I flipped my gym/swim sessions:


    went to the Chandler 24 Hour Fitness this morning:

    Tmill: 21 min, 270 cal, 2.35 miles
    2 min warmup
    Start at 6.8 increase to 7.6
    A min warmdown

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: 3:00, done as two rounds 45 sec right/45 sec left
    A min of plank, push-ups, stretch

    Pull-ups: 3 x 8 + 10 sec horiz legs

    Biceps preacher curls: 2 x 12 x 70, 2 x 10 x 75

    Precor real delt: 1 x 12 x 50, 1 x 12 x 60, 2 x 10 x 70

    easy 400 swim-down in the pool

    I usually don't notice treadmills being that different, but I got on one today that felt super soft. it really made a huge difference. I hadn't run for at least 2 weeks, and after riding yesterday (78+ miles) I expected it to be tough, but it wasn't too bad.

    the morning gym crowd is much different than evenings. not as much chit chat going on. was much easier for me to get in a bit in a short amount of time
    this was my first attempt at weights since I had all the back issues. I'm trying not to overdo things...just started with a few things. if my back holds, I'll add a little more next time




    went over to Mesa-Kino for the PM masters swim workout
    Dan coached

    warm-up sets: 300 swim-300 kick-300 pull

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

    300 easy, anything but free (did 100 breast/100 back/100 breast)

    12 x 25 @ :35, did 25 stroke/25 free (stroke alternated between breast and back)

    2 x 150 pull @ :20 sec rest, 2nd faster than first (mine was about 10 sec faster)

    3 x 100 swim @ 1:30

    4 x 75 @ 1:20, done 25 swim/25 kick/25 swim. used fins and did mostly backstroke (did some fly on the last)

    2 x 25 fast, easy 50, 100 IM, easy 50, 2 x 25 fast (at the coach's go)

    200 w/d and pulled covers

    my body just isn't made to swim in the evening. my quads felt like they were solid rock most of the time...I guess after running this morning, then sitting at my desk all day, the muscles really tightened up.
    we had about 12 people, most were about the same speed and everyone did this set on those intervals.
    I got a bit of ribbing from a few guys on my tanlines. my bike shorts have left some very interesting tan lines on my legs. I have some on my hands too (from gloves). funny thinking about tanlines in February


    finally my FLOG is back on track. hopefully I can keep it there and even get a little ahead. I'll have quite a bit of biz travel in late March through much of April. yea I'll try to swim on the road, but it may not happen.
  10. Fri 0201 to Mon 02042013

    by , February 5th, 2013 at 12:25 AM (aztimm's training blog)
    swam with the team @ Kino Friday, Paul coached, but it wasn't a workout I liked. I don't remember the specifics, mostly 50s and 75s, supposed to be fast, but I just wasn't feeling it.
    was about 3000 yards total.

    went out for a nice spin on my bike yesterday morning:
    Home-Beeline-Bush Hwy-Usery-Home 75.84 mi 04:13 18.0mph pace

    I've wanted to do this ride for ages but never had the guts to try it, until today. I made arrangements to meet Will V (from Strava) at Beeline/Gilbert, and estimated how long it would take, and I was within 2-3 min We hardly saw a soul on the Beeline, it was eerily quiet. Bush Hwy is always fun, I think I clocked speeds 38-40mph. Usery didn't seem quite so bad with Will beside me (and he was chatting most of the time). Around when we crested it started drizzling, which felt really good. We split up at Ellsworth/Brown, and of course I had winds at me nearly the whole way home from there. Weather was nice, 50-60F+, but overcast the whole way.
    http://app.strava.com/activities/39657488

    after I pulled in the driveway, I unclipped, dismounted, leaned the bike against the garage door, and was putting on my cleat covers...when the next door neighbor ran over. he was all curious how far I rode, where, etc. then he invited me his Superbowl party. I bowed out (heck I don't even know his name), think it was a nonvite...they set up a tent in their yard and wanted to invite us just in case it was too loud.
    we watched, and it was nice to just lounge on the couch and not have to worry about getting dressed and dealing with people.

    Since we watched the game, and ate plenty of food (mostly chicken wings), I didn't do my usual Sunday evening swim at the gym...


    went this morning to swim with the team at Kino

    missed w/u
    3 x 300, various swim/drill, stroke, etc @ 5:00
    4 x 200 pull @ 3:00, w/paddles + buoy
    5 x 100 @ 1:30, swim w/fins + paddles
    6 x 50 kick @ 1:00
    8 x 25 underwater kick @ :50
    500 w/d

    TTL: 3200 yards

    after biking a bit yesterday, this swim was about perfect for me. I was a bit sore, and my stomach wasn't the best from the gorge fest.
    it was odd that Paul said we were done, but had 7 min to warm-down. it definitely isn't like him. I did a mix of free, then a bunch of back/breast.


    went out to lunch with a gal at work, we went to Black Bear:
    http://blackbeardiner.com/
    I figured I'd just get a salad, got the Buffalo Chicken salad. well this has got to be the biggest salad I've ever seen. I ate maybe half of it.
    pretty much wrote off going to the gym, but somehow I managed to waddle over....


    went to the 24 Hour Fitness @ Mesa-Riverview:
    Tmill: 17 min, 2 miles, 210 cal
    3 min warmup
    Jump to 6.8 mph
    Gradually increased, Tmill abruptly stopped

    Leg rolling: 5+ min
    Plank w forearms on roller: 2 x 1:30
    Side plank: two rounds of 45 sec right, 45 sec left
    About 10 min of stretching, from legs to neck
    20 sec reg plank
    3 x 10 mountain climbers

    Hoist roc it shoulder press: 3 x 12 x 83

    Hoist roc it seated dip: 3 x 12 x 121

    Hoist roc it biceps curl: 3 x 12 x 77

    Hoist roc it abs: 1 set at 80--
    Straight-15
    Left-10
    Right-10
    Straight-5
    Set 2: repeated at 90

    after that I went in the pool and did an easy 500m

    gym was pretty packed!

    when the treadmill first randomly stopped, I was a bit ticked. but I figured it was a sign, so I just stopped.

    I really need to do more stretching. the gal who does my massage always tells me I should every day. it felt so good to stretch, and felt good after too... I wasn't going to lift at all, but after that I felt like doing some machines, lightly.
  11. Wednesday 12192012

    by , December 20th, 2012 at 12:35 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    again we had the entire main pool (LCM)
    Paul & Laura coached, I was with Paul's group

    2 x 100 @ 1:40
    300 choice

    4 x 100 @ 1:35
    300 choice

    6 x 100 @ 1:30 (used paddles + buoy)
    300 choice

    8 x 100 @ 1:25 (used fins + paddles)
    300 choice

    4 x 50 kick @ 1:00 (used fins + board)

    100 w/d

    TTL: 3500m

    it was a bit chilly this morning, upper 30s, so it was very quick getting in the water. and very quick getting out and getting into the locker room (and a bit painful). thankfully the water is nice and warm (I'd guess at least 80F).

    I swam with 2 guys, one is quite a bit faster (he occasionally visits the forums so I won't say who, but he does some very long swims ). I went 3rd, but with LCM we go 10 sec apart, so I had no draft.

    once Paul gave the second bit to the set (he gave the set in bits), I figured out what would be coming next... I can usually handle swimming 100s LCM @ 1:30 but today I just wasn't feeling it, so I grabbed my paddles. then I certainly knew 1:25 would be a challenge, but it wasn't so bad with fins + paddles.

    this puts me just over 488 miles YTD. just 12 to go...and if I do our 100 x 100m on 12/29 I'll get over 6 right there
    (still debating if I'll do it)


    I had an appt with my eye doctor today, actually one eye has gotten better since last year. but she dilated my eyes...after that, working proved a challenge. I normally like to open my blinds in the afternoon (get morning sun), but today I didn't.
    went out to lunch with a co-worker to Oregano's, ate way too much, and between that and my eyes still recovering, I felt like I could use a nap all afternoon.


    I purposely waited to leave work until 5:30, just after the sun set, so I could drive a bit easier...and headed to the gym.
    traffic was suddenly a PITA, maybe we have winter visitors, other holiday visitors, and people just being stupid. anything remotely connected to shopping seemed busy, but thankfully the gym parking lot was nearly empty when I got there:

    Tmill: 21 min, 275 cal, 2.4 miles, avg 6.8 mph
    2 min warmup
    Jump to 6.9 mph and increase to 7.7
    A min warmdown

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: two rounds of (45 sec right/45 sec left)
    Various plank, push-ups, stretches

    Decline bench: 2 x 12 x 135, 1 x 10 x 135, 1 x 6 x 145

    Triceps skull crushers: 2 x 12 x 65 + 6, 1 x 10 x 70 + 5

    Free motion dual cable cross chest fly: 1 x 15 x 60, 1 x 12 x 70, 1 x 10 x 80, 2 x 9 x 85

    I just wore my glasses to the gym (after wearing them all day I didn't feel like putting in my contacts), and working out just seemed odd.
    I didn't get into, "the zone," at all running, so I just did my ~20 min run. had some decent music, but it just seemed a constant struggle.

    I worked in with another guy on the decline bench. it was kinda nice, we both were lifting 135, spotted for each other, then he left, so I added a little more weight.
    while doing my roller stuff, I saw the Freemotion machines in the stretching area; hardly anyone uses those. there's 2 in the main weights area that are always occupied, so I used one of the secret ones


    supposed to be cold here again tonight. actually where I live they're calling for a freeze warning. we covered some plants out front, as well as our vegetable garden. it will be tough to get up early and swim if it is that cold (or I could just opt for the indoor gym pool).

    Updated December 20th, 2012 at 12:43 AM by aztimm

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Running
  12. Monday 12172012

    by , December 18th, 2012 at 01:20 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    Paul & Laura coached
    I was with Paul's group in the main pool (LCM); Laura's group was in the warm-up pool (SCY)


    5 x 100 @ :20 rest, 25 scull/75 swim

    10 x 50 @ :50, "to get the blood flowing"

    500 pull (used paddles + buoy), focus on low stroke count (was around 33-35)

    10 x 50 @ 1:10, non-free (did 4 breast, 1 back)

    5 x 100 social kick @ :20 rest. used board + fins, and 3 of us all kicked together and chatted (a rarity for me)

    300 choice (used paddles + buoy)

    200 w/d

    TTL: 3000m

    I thought I got there with a few minutes to get in warm-up, but as soon as I got on deck (well the bulkhead), Paul held up the group.
    we had 4 lanes of the main pool (half), while a college group came and used the remainder. I hate to say team, as there was just a handful of swimmers, and they seemed to just dolphin dive the whole time.

    anyway, the swim was a good get the blood flowing, without much pushing. that's one thing I like about Paul's Monday sets



    some people from my office were doing a Christmas cookie exchange after work. only it wasn't at my office, but at another about an hour across town. and you were supposed to bring 5 dozen cookies. I actually considered going, made some peanut butter cookies (with a Hershey's kiss) yesterday, but just made about 20, and that seemed overkill. so I just said screw it, and decided I'd just go to the gym after work


    went up to the 24 Hour Fitness @ Mesa-Riverview:

    Tmill: 23 min, 303 cal, 2.65 miles, avg 6.9 mph
    2 min warmup
    Start at 6.8 mph, increase to 8.1
    1 min warmdown

    Leg rolling: 5 min
    Plank w forearms on green Swiss ball: 2 x 1:30
    Side plank: two rounds of (45 sec right/45 sec left)
    Right into plank, push-ups, stretching

    Pull-ups: 3 x 8 w/5 sec horiz legs

    Standing univ machine biceps curls: 1 x 15 x 80, 1 x 12 x 110, 2 x 10 x 120, 1 x 8 x 130

    Univ machine front lat pulldowns: 1 x 15 x 90, 1 x 12 x 120, 2 x 10 x 135

    Univ machine seated row: 1 x 15 x 90, 2 x 12 x 120, 2 x 9 x 135

    Standing single arm dumbbell hammer curls: 1 x 15 x 30, 1 x 12 x 35, 1 x 9 x 40

    Leg raises on captain's chair: 3 x 15


    for the first time in ages, I got into, "the zone," while running today. not sure if it was the music, feeling good, or what, but it felt so great after that happened. once I'm in, "the zone," running is so much easier, the time just ticks right by, and I run much faster too. It happened around 17 min in; I was just going to do 20 min, but went a hair longer. I thought of just going for it, but knew I'd regret it if I ran too far.

    the gym is starting to see the holiday flux; nearly half the treadmills were open, and the Universal machine was pretty open too (that usually is the busiest area).
    I'd like to get back to a somewhat steady 2-3 times at the gym a week. that may help keep some of the cookies and other treats from sticking to me
  13. Weekend 1214-12162012

    by , December 17th, 2012 at 12:21 AM (aztimm's training blog)
    ended up not riding on Friday afternoon; my other half was out of town, I had ordered a bunch of Christmas gifts online and they all came on Thurs-Fri. So it turned into a great opportunity to open and wrap all of these things.

    but I did meet my friend at the gym Friday after work:



    Tmill: 20 min, 257 cal, 2.25 miles, avg 6.7 mph
    2 min warmup
    Jump to 6.8 mph, increase to 7.6 mph
    1 min warmdown

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: two rounds of (45 sec right/45 sec left)
    Various stretches

    Bench: 1 x 15 x 45, 2 x 10 x 135, 1 x 5 x 155

    Triceps skull crushers: 3 x 10 x 65 + 5 chest presses

    Precor pec fly: 1 x 15 x 110, 1 x 12 x 150, 2 x 10 x 170

    Leg raise on captain's chair: 3 x 15


    it was a pretty quick workout, about 90 min total, if that. although we were both at the gym, we pretty much did different things. yea we ran, then I did my foam roller and stuff while he did weights (he did biceps + back). I never realized how quickly I shower and dress after the gym, at least compared with him.
    we had planned to go to a microbrewery in downtown Chandler after, but it was packed...so we went to Irish Republic instead, and both got a black & tan. he was fairly unsuspecting as to his surprise party.

    I went to the party after swinging by home, and it sounds like he was really surprised. of course he said he could never trust me again


    we had a rare day of rain about the entire day yesterday here. cold rain, temps in the low 50s...just not typical for the AZ deserts.


    this morning I went out for a spin on my bike:
    Home to Ahwatukee 60.17 mi 03:24 17.7mph pace

    The air was nice and clean after 2 days of rain here. It was in the 40s when I left home, but the sun was coming up. After I crossed the I-10, I went through a patch of pretty thick fog...don't think I had ever ridden through fog before. Thankfully it cleared by the time I hit Pecos in Ahwatukee. Did a full loop on Desert Foothills, all the way to the end, back for another Desert Foothills Loop, and a stop at the Sheraton Wild Horse Pass before coming home. This was my longest ride in over 3 weeks. Wasn't too bad, but need to work on my eating a little better.
    I normally eat a PB&J before a longer Sunday ride. but this morning, I really didn't feel too hungry, so I just snacked on some Aussie bites. I felt fine...until I got way to the end of Ahwatukee. I always bring a bag with more Aussie bites, but rarely eat them. I ate one then, then the other when I stopped at the Sheraton Wild Horse Pass (I stop at a golf course restroom, and a golfer said to me, "where's your clubs," and I said, "you don't want to see me golf.")


    later today, I went over to the nearby 24 Hour Fitness for a mostly recovery swim:

    500 w/u

    6 x 50 kick, w/board (no fins), done as 2 rounds of:
    * free
    * fly
    * breast

    5 x 100 kick w/board + fins--
    * 1 & 3 free
    * 2 & 4 fly
    * #5 was 25 free/25 fly

    2 x 50 swim w/fins, done as--
    * 25 easy free
    * 25 fly

    100 easy

    3 x 200 pull w/paddles + buoy

    200 w/d

    TTL: 2300 yards

    the pool area was actually somewhat busy. there was someone in my fav lane nearly the whole time (through my pull set), and for a while someone in the open area, so I was relegated to the wall lane. at least by the time I did the fly, the woman in the open area left, so I did that over there (didn't want to be too close to the wall).
    I did some stretching in the hot tub after that, then did a quick plunge back in the pool to cool back off.


    starting to think of events to do next year. I'll be trying to juggle some cycling, swimming, and probably a triathlon in with personal vacation, and what work travel I know so far.

    while at dinner after day 1 of the Boston meet, I committed (in a somewhat drunken state) that I'd do a 400 IM at that meet next year. it doesn't have to be fast--and chances are it won't be--but I do want to make sure it is all legal (and I'd like to avoid butterfrog). if I have to, I'll pause at the walls during the fly leg to take a breath (or several). I already asked Laura to work with me on my fly, and she seemed excited at the challenge.
    the odd thing is, I've run 3 marathons, rode in El Tour (111 miles), yet the 400 IM scares me more than either.
  14. Monday 12102012 workouts

    by , December 11th, 2012 at 01:00 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout this morning
    we were in the main pool (SCY)
    Paul coached

    got in 100 w/u

    8 x 100 @ :15 rest
    --odds 25 scull/75 swim
    --evens 75 swim/25 kick

    16 x 50, done in blocks of 4:
    --50 non free @ 1:00 (alternated breast and back)
    --3 x 50 free @ :50

    4 x 200 @ :15 rest
    --odds 25 non free/25 free
    --evens 25 free/25 kick

    16 x 25 pull @ :30 w/buoy + paddles
    --odds non free (alternated breast + back)

    200 social kick (I wasn't very social, used fins on back alternating flutter and dolphin)

    100 w/d

    TTL: 3200 yards

    I don't know how I even woke up this morning...but somehow when my alarm went off, I sprang out of bed. Holly heard me move, and immediately ran over, so there was no way I could go back to bed, without letting her out first.
    after the meet yesterday I went straight to Logan, flew BOS-PHL, barely had time to grab something to eat for my PHL-PHX flight. somehow I was stuck in a middle seat in coach, although it was an exit row a middle is a middle. I had to fight for my armrests (I thought it was common courtesy that the aisle/window gave you them, but evidently these people didn't get that memo). after I wolfed down my chicken parm sandwich, I mostly passed out while watching something senseless on my computer...then listening to music after my computer battery died.

    anyway, I felt surprisingly good in the water today. I led my lane.
    the water felt a bit on the warm side, but since the air was cool (around 40F), it wasn't so bad.



    I have absolutely no idea how I did it, but after work I went over to the 24 Hour Fitness @ Mesa Riverview:

    Tmill: crappy treadmill
    First: did usual warmup, built and it died at exactly 1/2 mile (about 5 min)
    Next, died at exactly 17 min (2.05 miles ish), along with a few points where it paused, but I caught...

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: 2 rounds of (45 sec right/45 sec left)
    Various stretching

    Pull-ups: 3 x 8, plus 5 sec horiz legs after each

    Biceps preacher curls: 2 x 12 x 80, 2 x 9 x 90

    Hammer strength front lat pulldowns: 1 x 15 x 90, 3 x 10 x 180

    Standing single arm dumbbell biceps curls: 1 x 12 x 30's, 2 x 10 x 35's

    Life fitness lat raise: 1 x 12 x 50, 2 x 9 x 65

    I have no idea what was going on with that treadmill, but it really pissed me off. either a squirlley computer or over sensitive buttons, perhaps both. never had so many issues with one before.

    after that, I started to feel some leftover lactic acid while I did planks. felt like my whole body was shaking, especially the last few seconds. oddly, I didn't feel it as bad on the side planks, but could have been since I only hold for 45, then flip to the other side.

    was really surprised I cranked out 3 x 8 pullups. heck, I remember when I was in high school we had to do the Presidential Fitness Test at the beginning of every year. freshman year I did 1, sophomore year 2, junior year 4, and senior year 8.
    so to do 8 after not lifting for a month, 3x... well that's pretty good.

    I'm certain my arms will scream at me tomorrow/Wednesday. perhaps my back too. but that stuff all felt fine while doing it today.



    as for the meet, I think I did pretty decent. unfortunately I didn't record any of my results. I found 3 of them on swimphone, but it looks like the full results are only on Google docs right now. I do have gmail, but it is a funky account through my grad school, and I don't have access to the docs.
    hopefully the full results will be posted on USMS in the next day or 2. evidently someone figured out how to find my 400 free results, how I have no idea, but it looks like I was about 1-1/2 sec faster than last time.
    one thing I that I did differently this year... before I did the 200 free on Saturday, I looked in my swim bag of goodies and saw my NYC Swim cap (orange, that I got at the Statue of Liberty Swim), and decided, "what the heck," put it on before I warmed up for it. it didn't feel too horrible, so I wore it for the race--my first ever. after that, I also wore it for the 400 free, 100 free, and 100 breast on Sunday. I'll have to put in an order the next time my team does one.

    the meet was very good. I really like the BU pool, for an indoor pool at least. the water was a bit on the chilly side, but worked for a swim meet. I remember slipping on at least one turn on that bulkhead (and the bulkhead has a cutout you want to use for your hands on breast turns). warmup Saturday was a bit of a mosh pit, but Sunday was surprisingly nice.

    of course it was nice to see other forumites and spend time with them
    got to see The Fortress, SwimStud, rxleakem (as well as his wife, son, and aunt), along with many other swimmers. as before, everyone is surprised that I'd go all the way from the Phoenix area to Boston for a swim meet (I did mention how cheap the airfare was, but didn't mention the double miles )

    the location of the pool is great too. it is an easy walk to the Green B line of the T, and I stayed at the Hilton Back Bay, just a few stops away at Hynes Center station. it was a pretty easy ride to Logan, Green to Blue (although it was packed, I was just glad I didn't have huge bags).
  15. Wednesday 11072012 workouts

    by , November 7th, 2012 at 11:46 PM (aztimm's training blog)
    went up to Mesa's Carson-Westwood pool for the AM masters swim workout
    Paul coached solo

    got in 200 w/u

    set 1:
    10 x 100 @ 1:40, hold steady (held around 1:15ish)

    set 2:
    5 x 100 @ 1:20, right into
    5 x 100 @ 1:40

    set 3: 10 x 100, choice of--
    A: odds @ 1:40, evens @ 1:20
    B: odds @ 1:45, evens @ 1:15
    --we went with option A

    set 4:
    xxx x 100 @ 1:20, go as long as you can, or until Paul cut you off (we got in 6)
    last one Paul talked me into FAST, came in @ 1:11

    200 w/d

    TTL: 4000 yards

    we had a nice group this morning, I think 3 in every lane.
    there were 3 lanes that did the set above, I was in the middle one and went 2nd, behind a guy wearing fins. I may have gotten a hint of draft for the first 25, but it really wasn't much.

    it was nice being in the middle lane with everyone doing the same thing. I was able to pace off of people all around me...although they weren't all the best pacers.

    for the last set, Paul moved the lane leader (fin wearer) from my lane over with a gal in the next lane, who was also wearing fins, and they did those 100s @ 1:15. so I was left leading my lane...
    I did the first in about 1:12, briefly considered going @ 1:15, then quickly realized that wouldn't be good. maybe I could have managed, but it was nice getting the extra rest, and I think I did 2-5 @ 1:16. then the last I pushed with what I had left.

    overall, a really nice set.



    my training class ended early, so I decided to head to the gym on my way home:
    Tmill: 28 min, 382 cal, 3.33 miles, avg 7.1 mph
    2 min warmup
    Jump to 7.0 mph, increase .1 every 3 min to 20 min
    Gradually increase to 8.1 mph
    1 min warmdown

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: 3 min

    Pull-ups: 3 x 8 + 30 sec horiz legs

    Standing univ machine biceps curls: 1 x 15 x 80, 1 x 12 x 110, 2 x 10 x 120, 1 x 8 x 130

    Seated univ machine lat pulldowns: 1 x 15 x 90, 2 x 12 x 120, 1 x 9 x 135

    Univ machine seated row: 1 x 15 x 90, 2 x 12 x 135, 1 x 9 x 150

    Life fitness single arm biceps curl: 2 x 12 x 50, 2 x 9 x 65


    I was starting to get sore in the afternoon. 2 weeks of no lifting then going back will do it. but I figured I could focus on different muscle groups... and it mostly worked.

    oddly, my legs weren't really sore at all after running yesterday. hopefully they won't be tomorrow...

    everything else felt ok too. I mostly hung out on the universal machine since it wasn't too busy. once I'm there it seems easier just to do everything I can there.


    one more day of driving to downtown Phoenix tomorrow...
  16. Wednesday 10242012 workouts

    by , October 25th, 2012 at 01:32 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Paul coached solo

    got in 200 w/u

    main set: 5 x 800's
    1-3-5: descend
    1: swim, 11:20
    3: pull w/paddles + buoy, 10:20
    5: fins + paddles, 9:45
    2 + 4, supposed to be IM, I did--
    2: 25 breast/75 free (x 8)
    4: 25 breast/75 free/25 back/75 free (x 4)

    200 w/d

    TTL: 4400 yards

    I should have known something was up when I saw Lindsey over a bunch of lanes. somehow I ended up in the lane next to Shauna.

    when Paul first told us the set, I seriously considered moving. but I figured I'd give it a shot, and it wasn't quite as bad as I expected.

    these were supposed to be on no more than a minute rest. I did the first on 12 min, a little more on 2 + 4, and less on 3 + 5.

    toward the end of my #3, when I was pulling, Shauna (in the next lane) started her #4. I thought maybe I could keep up with her doing fly (she did the set as it was supposed to be). I actually did keep up, and it was even tougher to keep up with a 50 of her back. when I finished I needed a full minute before I started my next.

    I was very surprised with my times on #3 and 5. yea I was using equipment, but still, those are some fast times.




    after work I actually made it over to the 24 Hour Fitness @ Mesa-Riverview:

    Tmill: 23 min, 308 cal, 2.7 miles, avg 7 mph
    2 min warmup
    Jump to 7.0 mph, increase to 8.0
    1 min warmdown

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: 3:00, done as 2 x (45 sec right/45 sec left)

    Decline bench: 1 x 15 x 95, 2 x 12 x 115, 2 x 8 x 135

    Triceps skull crushers: 1 x 12 x 60 + 6, 2 x 10 x 65 + 5

    Decline dumbbell chest fly: 1 x 15 x 45's, 1 x 12 x 52.5's, 1 x 10 x 60's

    Leg raises on captain's chair: 3 x 15

    I felt fine running, up until the last minute or so. I was going to stop at 20 min, but then a song came on and I thought I'd continue a bit.
    anyway, something in my left foot felt a bit off, I think my ankle.

    otherwise I felt a little better than I expected. the last time I benched, 135 was a struggle, but it felt fine today. maybe doing the warm-up (build) sets is better.

    by the time I got to the leg raises I was pretty spent. that last set was pretty tough.
  17. Monday 10152012 workouts

    by , October 16th, 2012 at 01:26 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Laura coached solo

    got in 200 w/u

    400, breathe every 3 + 1st 25 of every 100 catch-up drill

    6 x 75 @ :15 rest--all w/board:
    * 25 sit on board and scull
    * 25 rudder drill
    * 25 kick

    did 100 easy while waiting for everyone to catch up

    6 x 100 pull @ 1:50 w/buoy + paddles:
    * odds: normal pull
    * evens: buoy at ankles

    12 x 25 @ :30
    2 easy/1 overkick

    400, breathe every 3, long + smooth
    300, breathe every 5
    200, breathe every 7
    100, breathe every 9 + fast

    200 w/d

    TTL: 3200 yards


    I was still a bit sore so I went to the slower side of the pool, split a lane with a guy who is a good breaststroker. but it didn't really matter, as everyone did the same thing.

    no, I didn't make all of those breath control things. I did try and did some, but breathing every 9 is about 1 per 25, which just won't happen for me.

    we had a decent sized group, but it was a bit windy and when we weren't moving it felt a little chilly.



    had some meeting in downtown Phoenix this morning. just driving there in rush hour every once in a while makes me appreciate my ~10 min commute to work. well from Kino to my office only takes 5 minutes
    I just don't know how people could drive that much every day. not only the traffic (which is bad enough), but simply the distance.


    anyway, I actually felt decent after work, and left work at a decent time
    so went over to the 24 Hour Fitness @ Mesa Riverview:

    Tmill: 21 min, 275 cal, 2.4 miles, avg 6.8 mph
    2 min warmup
    Jump to 6.9 mph, increase to 7.6 mph
    1 min warmdown
    Splits: 9:12, 17:25

    Leg rolling: 5:00
    Plank w forearms on roller: 2 x 1:30
    Side plank: 3:00, done as 2 x (45 sec right/45 sec left), then various stretching and push-ups

    Pull-ups: 3 x 8

    Biceps preacher curls: 2 x 12 x 75, 2 x 10 x 85, 2 x 8 x 95

    Hammer strength front lat pulldowns: 1 x 15 x 90, 2 x 12 x 140, 2 x 8 x 190

    Life fitness lat raise: 2 x 12 x 50, 2 x 8 x 65


    I really wasn't planning to run at all, just thought I'd hop on the treadmill, see how I felt, maybe walk for 5 minutes. but my legs felt pretty decent, so I went for it. but I really didn't want to push things, so figured 20 min would be a good limit.

    gym really started to get busy... when I was in the stretching area, it was packed. then by the time I finished weights, that area was also getting packed. gave me an excuse to finish up, shower, and head home.

    everything felt pretty good...pullups felt really smooth. preacher curls always feel good while I'm doing them. but I know I'll be feeling all of this on Wed morning.
  18. Wednesday 10032012, timed mile swim

    by , October 4th, 2012 at 01:36 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Paul coached (I think it was just him, I don't recall seeing Laura there)

    got in 400 w/u choice

    8 x 50 @ :50
    100 easy kick
    6 x 50 @ :45
    100 easy kick
    4 x 50 @ :40
    50 easy kick

    1650 for time (22:02)

    100 very easy, mostly floating on my back

    300 social kick

    200 w/d

    TTL: 3800 yards


    for some reason, most swimmers were all toward one side of the pool, and Paul was trying to get more people over near the diving well. Lindsey was all alone in a lane, so I just dove in and split the lane with her.

    I rather liked the mix of 50s transition set. Paul did tell us what was to come, and told me to hold upper 30s on the 50s and hold the same for the 1650. I did get a little faster from the :50 interval to the :40 interval, but certainly not 10 sec.
    after those 50s @ :40 I commented to Paul, "I'm certainly warmed up now."

    I've now figured out why I never swim distance events short course. at around the 700 mark (as I was getting lapped for the 2nd time by Shauna and Zach in the next lane) I realized that I wasn't even halfway done. all those turns almost made me dizzy. To me at least, it seems a bit more palatable swimming a 1500 long course, not as many turns, I can get into a rhythm swimming 50m before a turn. and my turns aren't that good, so I don't have to do as many long course--or open water.

    my biceps were still pretty sore for this swim, and the cool water didn't do much to help. usually biceps don't bother me that much for swimming, but maybe it was the combo of biceps plus back/shoulders.
    this is the downside of not lifting for a few weeks, when I do get back it really hits me.

    I actually did chat a little during the social kick.



    have you ever met someone and been undressed by them with their eyes? I had that today. well it was someone I had met before, but the way she sized me up/down, well it was almost a bit daunting.

    went to Toastmasters late today, and actually did my 3rd speech. it was a good meeting.
    usually after that I just go to the Chandler gym, since it is so close. but after my experience there last Friday, I decided on something else.


    went to the 24 Hour Fitness in Tempe

    Tmill: 22 min, 292 cal, 2.55 miles, avg 6.9 mph
    2 min warmup
    Jump to 7.0 mph, increase to 7.7 mph
    1 min warmdown

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: 3 min, done as 2 x (45 sec right/45 sec left)

    Decline bench: 3 x 9 x 135, 1 x 5 x 145

    Triceps rope pulldowns: 1 x 15 x 50, 1 x 12 x 60, 2 x 9 x 70

    Dumbbell chest fly: 1 x 12 x 45's, 1 x 10 x 55's, 2 x 8 x 60's

    Leg raises on captain's chair: 3 x 15

    Swim: 300m, mostly easy

    I say this every time I go to this gym, but I really don't know why I don't go more often. it isn't that crowded, they keep it at a nice, cool temp, the weights were all racked and organized, and it really isn't a horrible location for me. yea, not the 2-3 miles from home of the Chandler location, but not bad.

    that said, I really could not get into my treadmill run. maybe it was because I was watching the Presidential debate... I didn't listen to it though, kept my normal music playlist and kind of read the subtitles. the best part was when they did a split screen, watching the non-speaker's facial expressions.

    trying not to push weights too much too soon, but I'm sure I'll still feel the soreness when I swim Friday morning.

    usually the water in the pool here is nice and cool, but at least compared with what Kino has been like, it felt a bit warm.
    at the 250 mark, I noticed a guy in the next lane racing me. I usually don't bother when this happens, but I don't know what came over me and I pushed it...all the way to the wall. I flipped, and of course that other guy stopped.
  19. Monday 10012012 workouts

    by , October 2nd, 2012 at 01:17 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Paul coached solo

    prior to getting in, Paul warned me that the water was chilly. he said 76, but oddly, I felt fine.

    got in 400 w/u choice

    2 x (100 swim
    50 kick
    100 drill
    50 kick)

    2 x (75 IM
    25 power kick
    75 IM drill
    25 power kick)

    20 x 50 @ :45

    2 x (75 swim
    50 kick
    75 drill
    50 kick)

    2 x (50 stroke
    25 power kick
    50 stroke drill
    25 power kick)

    600 pull, breathe every 3

    200 w/d

    TTL: 4000 yards

    the water actually felt really good on my sore legs, and sore chest muscles. maybe that's why it didn't feel so cold, with sore muscles I prefer it be a little cooler. Paul did say that they'd probably start to heat next week. I said that if they just cover it overnight it would probably be fine.

    the sets that don't have intervals listed (most of the workout) were supposed to be on 15 sec rest. 'supposed to be' is key; mostly it seemed like 3-5 sec for me.

    I went 2nd, in my lane of 3 for most of the set. everyone complained about that 20 x 50 set in the middle, how boring it was, etc. but I actually liked it. since we did them on 45, started on the top, it was easy to keep track of where we were. and I kind of worked every 4th (just a hair).

    toward the end I led the lane for some reason, big mistake. I came in after swimming a 50 and was yelled at, "go go go," to which I just replied, "I thought these were on 15 rest? you can go ahead if you like." he said no, but then shortly after that I felt a hand brushing my feet. I pulled off, where my lanemate said, "you were halfway down the pool when I started." I just said, "maybe you should go ahead then."

    normally I'm a bit faster pulling, so I led the lane for that. then the same lanemate decided to draft off of me. the set was only supposed to be 500, but I wanted to see if he was counting, and he kept going with me, so evidently not. I pushed a 25 around the 200 mark (I didn't breathe every 3 for that one), to see if he'd keep up, and he did. so after that I just figured f it, and kept my own pace, breathing every 3.




    later today, I actually went over to the gym
    went to the 24 Hour Fitness @ Mesa-Riverview for the following:

    Tmill: 25 min, 344 cal, 3 miles, avg 7.2 mph
    2 min warmup
    Jump to 7.0 mph, increase to 8.2
    1 min cool down

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: 3 min done as 2 x (45 sec left/45 sec right)
    Various stretching

    Pull-ups: 8/9/10 w 5 sec horiz legs after each round

    Biceps preacher curls: 2 x 12 x 85, 2 x 10 x 95

    Hammer strength front lat pulldowns: 1 x 15 x 90, 3 x 9 x 180

    Leg raises on captain's chair: 3 x 15

    I was pleasantly surprised that they gym wasn't too crowded. the parking lot seemed pretty open, I had my choice of treadmills, and generally could lift what I want when I wanted.

    that said, I really wasn't feeling the run for the first ~7 min. then suddenly the A-Teens version of, "Waterloo," came up on my iPhone, and it jolted me. later on, "Enter Sandman," came on...whenever I hear that song it sends shivers down my spine, but gets me going. I was going to stop, but then the song, "Car Wash," (by Rose Royce) came on, so I finished with that (that's one of the first songs I remember as a kid, well that and, "Convoy")

    not sure why I felt so good doing pull-ups, but they just felt so good, and smooth.
    otherwise, I didn't want to push things too much, so just did a little weights. I'll probably still be sore for swimming on Wed, but hopefully not too bad.
  20. Friday 09282012: AM Swim & PM Gym

    by , September 28th, 2012 at 07:32 PM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Paul & Laura coached; I was with Paul's group

    got in 400 w/u

    Main 1 (no extra rest):
    8 x 50 @ :45, #1 & 5 fast, others cruise
    7 x 100 @ 1:30, odds supposed to be IM fast (I did free fastish), evens cruise
    6 x 200 @ 3:00, best avg

    4 x 50 @ 1:00, active recovery (did a mix of strokes)

    Main 2 (w/fins + paddles), no extra rest:
    8 x 25 @ :20, #1 & 5 fast, others cruise
    7 x 50 @ :40, odds fast, evens cruise
    6 x 100 @ 1:20, best avg (held around 1:06)

    200 w/d

    TTL: 4250 yards

    water felt chilly when we were stopped, but thankfully that wasn't very long

    we had a lighter group than normal. I hopped in and split a lane with a guy who wore paddles for the whole first set then got out. he said he had already done 3000 yards and was done. it was nice having the lane to myself while I wore fins + paddles, so I swam down the middle and tried to go fast.

    after very spotty swimming over the past 2-3 weeks, it will take me another 1-2 weeks to get back into it. so long as nothing else comes up to keep me out of the pool



    I'm hoping to hit the gym later and I'll update this entry after that. I haven't been to the gym for about 3 weeks


    ______________
    made it over to the Chandler 24 Hour Fitness after work today:

    Tmill: 22 min, 293 cal, 2.57 miles, avg 7 mph
    2 min warmup
    Jump to 6.9 mph and increase to 7.8
    1 min warmdown

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: 3 min done as 2 x (45 sec right/45 sec left)
    Various stretching

    Bench: 3 x 10 x 135

    Triceps skull crushers: 4 x 10 x 65 + 5

    Free motion dual cable cross chest press: 1 x 15 x 70, 1 x 12 x 80, 1 x 10 x 90, 2 x 8 x 95

    Leg raises on captain's chair: 3 x 15

    Swim: 400 easy

    it was very warm in the gym. between that and not going since 9/10 (according to my iPhone notes), I felt really weak.

    the run didn't feel horrible, but certainly not great either. my music helped also. speaking of music, I finally found my other good ear buds. they were hiding in my jacket pocket. I was walking to a restaurant in San Francisco on Sunday, put my hands in the pockets, and found them

    felt a little weak lifting, but I guess that's to be expected after a few weeks off. I just hope I'm not too sore tomorrow and Sunday.

    Updated September 29th, 2012 at 01:31 AM by aztimm

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Running
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