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Swim Workouts

  1. FAST Friday, swim with the team

    by , January 23rd, 2009 at 12:13 PM (aztimm's training blog)
    Fri Jan 23, FAST FRIDAY swim workout with the team, ASU Rec Center (SCY)
    --did 60 pushups and held The Plank for 2 min before leaving home; for some reason one of my cats (I have 2) decided it was playtime while I was holding The Plank, and he kept rubbing up against me, and even went underneath my stomach. Usually they just watch me, but stay away.
    --air temp was about 65F, still VERY humid, water temp around 78, felt chilly at first, but after we got into the set I was ok to warm
    --I slept very well last night, and had a little soreness in my legs this morning. I might have gone a little too far.
    --Jen coached and did a great job keeping us on track, giving times, etc.

    about 400 warm-up
    7 x 50 @ 1:00, supposed to be breath control, 1 less on each down to 0/1/2
    8 x 25 @ :40, there was some pattern but no one near me knew it, I went down relaxed, back fast
    4 rounds of (3 x 100 @ 2:00), after the 1st we went right into a 400 easy, then 300 (after 2nd), 200 (after 3rd)
    --my times: for round 1 around 1:13 (1:12 on the last), dropped down to 1:15 on #2, got a second wind on #3 and held 1:12 (1:10 on the last), and #4 around 1:10 (1:08 on the last)
    300 easy cool-down
    total: around 3350 yards

    I can usually get my 100s faster, don't know if the marathon has still sapped some of my sprinting speed, or if I was just not having a fast day.

    planning to go to the gym tonight, focus on chest/triceps, might do a 2-mile warm-up run.
    Categories
    Swim Workouts
  2. Wed-Thurs Jan 21-22 PM/AM workouts

    by , January 22nd, 2009 at 11:57 AM (aztimm's training blog)
    Went to the gym on my way home last night, main focus was biceps and back/shoulders, did a little abs too
    * biceps: standing bicep curls w/curvy bar (the preacher curl was taken) 2 x 12 w/70#, 2 x 12 w/75#, standing dumbell curls (1 each arm at a time) 3 x 8 w/40#, standing bicep curl w/multi machine 4 x 12 w/80-90-100-110
    * back/shoulders: seated lat pull down w/multi machine 4 x 12 w/90#, seated shoulder press Precor machine 3 x 12 w/90-100-110, seated row Precor machine 3 x 12 w/90-100-110, seated Precor lat raise machine 3 x 10 w/50#
    * mini-abs set...3 x 50 on the Ab-X, 1 x 50 elevated situps, 1 x 15 elevated situps w/10# weight, 1 x 5 elevated

    Thurs Jan 22, 6 AM Swim workout with the team, ASU Student Rec Complex (SCY)
    --did 60 pushups and held The Plank for 2 min before leaving home
    --air temp was warm between 65 and 70, cloudy and light drizzle (it rained overnight), water seemed cool at first (around 78), but nice once we got into the set (we've had unusually warm weather lately, broke a record high yesterday)
    --swam in the lane w/Stephen (and Jim) who also ran the marathon (his time was 3:15)...this was his first swim back, but said he hiked on Monday. He's not sure when his next race will be, but he seemed a bit interested in Lost Dutchman. He's a triathlete; definitely a very strong runner, and a pretty good swimmer (have no idea on biking). When we do short sprints (50s, maybe 100s) he gives me a good race.

    600 warm-up
    4 rounds of (1 x 75 @ :20 rest, 2 x 50 @ :15 rest, 3 x 25 @ :10 rest)
    --rounds 1 & 2 normal free
    --round 3 stroke/IM; 75 IM (no free), did 50s/25s breast
    --round 4 kick (I had thought my legs were recovered until this)
    --75 supposed to be easy, 50s moderate, 25s fast
    --I led the lane on this set
    5 x 200 @ 4 min, non-free
    --the others did 1-4 free, I went last...on 1-2 did 100 breast/100 free, #3 150 breast/50 free, 4-5 200 breast (times around 2:50-55)...tried to not take the breast too hard, long strokes, work on walls/glide, etc. (Jim got out on #5, Stephen did breast/back and went behind me).
    200 easy cool-down
    total around 2800

    Most of the soreness in my legs was gone when I woke up. But all it took was a small kick set to let me know they're still tender.

    Planning to do a run tonight @ Tempe Town Lake, although if it is raining I may take it inside on a treadmill. A light drizzle I can handle, but would rather not a downpour. I'm thinking of 3-4 miles, but we'll see what happens.

    Found out today that my team's 'invitational' meet is probably around Mar 14/15 (just a 1-day meet). I want to try to beat a minute on a 100 SCY free, and will do a few other events, based on the event lineup. My fastest 100 SCY free in a meet (been about 6 years) was around 1:05, but I did a 1:02 in workout in Nov.
  3. Jan 20-21 PM Gym, AM Swim workouts

    by , January 21st, 2009 at 12:17 PM (aztimm's training blog)
    Tues Jan 20, PM workout at the gym

    Main focus was chest + triceps, and some abs thrown in
    * Chest--bench press with flat bench (free bar, the assisted was being used the whole time) 2 sets of 12 w/35s each side, 1 set w/40s, 1 set w/45s; decline bench 1 set of 12 w/25s, 1 set of 12 w/30s, 1 set of 12 w/35s; decline dumbell flys 3 sets of 12 w/37.5s; seated fly machine 1 set of 12 at each 90-100-110-120 (this was towards the end of my triceps, this machine continues to be the single most popular in the gym)
    * Triceps--standing machine pull downs 3 sets of 12 w/80, standing curls w/25 dumbell 3 sets of 12, and used the seated dip machine but didn't sit kind of leaned into it (saw someone else do this and copied) 3 sets of 20 w/160 (this was nearly one of those cry for Mommy moments at the end)
    * Abs--machine 3 x 20 (don't remember weights), 1 x 60 on the Ab-X
    Changed, went into the pool 200 easy, then went in the hot tub and stretched

    Wed Jan 21, 6 AM swim practice with the team, ASU Student Rec Complex
    --did 60 pushups and held The Plank for 2 min before leaving home
    --air temp was very mild, around 65, water seemed chilly at first around 77
    --it was extremely crowded at first, about 6 per lane, but we finished with just 2

    around 400 easy warm-up
    10 x 50 @ 1:00, each 25 kick (no equip), 25 drill
    12 x 200 @ 3:00, best average. I came in around 2:35 for 1-6, around 2:32 on 7-11, and 2:25 on the last (I always seem to hold out too much)
    200 easy cool-down
    total: around 3500 yards

    planning to go to the gym tonight, focus on biceps and back/shoulders.

    most of the soreness is gone from my legs. just a little bit in my right hip. I'm hoping to do an easy 3-ish mile run tomorrow night @ Tempe Town Lake.

    I'm considering doing the Lost Dutchman 1/2 Marathon on Sun Feb 15 (here in Apache Junction, AZ). There's a few guys I swim with who now want me to do that (maybe I should have kept my running more of a secret). A guy I work with is considering the 10k. I'm also looking into doing the Steamtown (Scranton, PA) full marathon on Oct 11...hopefully I should be ready for another by then, and still get ready for the 2010 Phx/PF Chang's Marathon.
  4. Tues Jan 20, swim workout/marathon recovery 2

    by , January 20th, 2009 at 11:18 AM (aztimm's training blog)
    Tues Jan 20, 6 AM swim workout with the team, ASU Student Rec Complex (SCY)

    --did 60 pushups and held The Plank for 2 min before leaving home
    --air temp was in the mid-50s (very mild), water around 80F
    --definitely more people showed, school started this week
    --I told the coach before I got in that I'd probably take it easy, and would not even attempt any kick sets. He was pretty surprised I had done the marathon (I kept it kinda quiet).

    600 warm-up
    10 x 100 @ 1:25 (I moved to a slower lane, my 'usual' lane did @ 1:20)
    8 x 50 @ 1:10, done in sets of 2, 25 catch-up drill/25 swim, 25 swim/25 catch-up drill
    6 x 200 @ 3:00 (my 'usual' lane did 8 x 200 @ 2:45)
    200 cool-down
    total: 3200

    As soon as the coach was giving intervals for the first set, I realized I wanted something easier. While I probably could have done 1:20s, it felt good to be able to stretch out a bit. I got 7-9 sec rest on the 100s, and about 15-18 on the 200s.

    Still a little sore, but not nearly as bad as yesterday. I'm glad that I swam, as it really loosened me up, and I think will help with recovery.

    Hoping to get to the gym tonight, weights for chest + triceps.
    Categories
    Swim Workouts
  5. Thurs Jan 15, AM Swim

    by , January 15th, 2009 at 03:59 PM (aztimm's training blog)
    didn't get to the gym last night. was the first time for a weekday without an evening workout for a while...and it felt good. stayed at work a little later, got caught up on some stuff, got home and just RELAXED for a little bit.

    Thurs Jan 15, 2009, 6 AM Swim workout with the team, ASU Rec Complex (SCY)
    --did my 60 push-ups and held The Plank for 2 min before leaving home
    --air temp was around 45F, water was around 76/77F (felt chilly)

    600ish warm-up choice
    3 x 200 @ :20 rest (did them free)
    3 x 100 @ :10 rest (did them breast)
    3 x 50 @ :05 rest (did them back, as you can tell I have an aversion to fly)
    Four rounds of the following...
    --100 moderate @ 2:00
    --4 x 50 @ 1:15
    --#1 free
    --#2 pull (I wore my paddles w/o wrist straps and with buoy)
    --#3 IM, with 50s fly/back, back/br, br/free, choice (my choice breast)
    --#4 kick, I put on my zoomers, no board, did dolphin kick, down on stomach back on back
    200 easy cool-down
    total: around 3150 yards

    It was a challenge at first getting used to the paddles without the wrist straps. I could feel it in my triceps, actually all along a nerve from my pinkie finger all the way up to my shoulder. I'll try to do a 200ish of that at practices now. I didn't remove the wrist straps, it is a PITA getting the tubing into the holes, but simply put my hand over it. I did at first notice a feeling that the paddles may fly right off my hands.

    Will probably go to the gym tonight, last time this week. Probably no swim tomorrow (will do my mountain bike and public transit experiment getting to work, and actually have some meetings downtown as well)...have something planned this weekend but don't want to share details.

    Updated January 15th, 2009 at 04:11 PM by aztimm

    Categories
    Swim Workouts
  6. Thurs-Fri Jan 8-9 PM/AM Workouts

    by , January 9th, 2009 at 12:09 PM (aztimm's training blog)
    Thurs Jan 8, 2009: PM Run
    made it over to Tempe Beach Park to begin my run after work. started around 6:45 PM
    temp at start: 58F, at finish: 56F


    Graph from Nike+: aztimm_run_01082009
    Run details-- distance: 6.03 miles, time: 51:15, pace: 8:29/mile, calories: 749
    there were some fighter jets doing some runs along the PHX flight path, was crazy. the normal planes don't usually bother me when I have my iPod on, but I could still hear these over my iPod.
    set my Nike+ for 6.5 miles, but wasn't sure how far I'd go. started out by going down past the Tempe Art Center, turned around, back and up to the Rural Rd bridge, crossed it, then followed the path on the north side up to Curry Rd, turned around and back the same way. A little shorter than normal, but it was very nice to get outside and run...fresh air, etc. I may not run as fast as on a treadmill, but I just like running outside.

    After I finished, I heard the light rail train approaching the area, so I snapped a picture of it going across Tempe Town Lake with my iPhone. I'll attach that and a picture of the Mill Ave Bridge too. These aren't the best quality, and I haven't done any cleaning up of them....


    Friday Jan 9, 2009
    : 6AM Swim workout with the team, ASU Student Rec Complex (SCY)
    --did 60 pushups and held The Plank for 2 min before leaving home
    --air temp around 40F, water around 80F, again very steamy

    around 400 warm-up
    300-200-100 @ 20 sec rest, kind of continued warm-up, getting ready
    10 x 50 FAST @ 2 min, I did an easy 50 after each
    200 easy warm-down
    total: just around 2200, if you include the easy 50s. Generally our sprint sets are shorter sets with more rest. I felt ok (not super fast, not super slow either). Held around 34/35 for the first 5, then around 33 for the next 5, think around 32 on the last.
    A year ago, when I was just swimming, I wouldn't have liked a short-distance workout like this. But now, it kind of fits right in with everything else.

    Planning to go to the gym tonight, focus on chest + triceps. Probably gym again tomorrow afternoon (biceps + back), and a longish run Sunday, depending what I decide.

    Chatted with a guy after workout today, he's doing the 1/2 marathon next week. I told him I'd make a decision this weekend on if I'll do the full, 1/2, or none... I hadn't really considered doing the 1/2, since I know I can run that far, but with him there we could do some pacing and try to finish in a decent time (his goal is 1:50). Or I may just go for it and register for the full....or wait this one out. Decisions decisions. He told me he did the Lost Dutchman (in AJ) 1/2 last year, and it is full of hills, far tougher than PF Chang's (PHX).
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  7. Thurs Jan 8, 2009: AM Swim

    by , January 8th, 2009 at 12:15 PM (aztimm's training blog)
    Thursday Jan 8, 2009, 6AM Swim workout with the team, ASU Student Rec Complex (SCY)
    --did 60 pushups and held The Plank for 2 min before leaving home
    --air temp again 36-38F, water around 80F and again very steamy, tough to see the pace clock

    around 800-1000 warm-up, there was supposed to be something, but I just swam mostly free, some breast
    this set all on 20 sec rest after each: 300 free, 25 fly, 225 free, 50 fly/back, 150 free, 75 fly/back/breast, 75 free, 100 IM
    200 easy
    5 x 100 free @ 1:40, 1st pretty normal breathing, 2nd 4 breaths per 25, down to last w/1 breath per 25
    6 x 25 free @ :35 no breathers
    5 x 50 free @ 1:10, 25 underwater (however you want), 25 easy
    4 x 75 free @ 1:40, 1st 50 regular free, last 25 fast w/no breath
    200 cool-down

    total around 3000ish

    planning to run tonight @ Tempe Town Lake. they're calling for highs around 70. that's one thing I seem to never get used to here in the desert, the temp usually ranges 30-40 degrees over the course of a day. I brought a few different shirts depending how I feel.
    Categories
    Swim Workouts
  8. Wed Jan 7, 2009: AM Swim

    by , January 7th, 2009 at 11:25 AM (aztimm's training blog)
    Wed Jan 7, 2009, 6AM swim workout with the team, ASU Student Rec Complex (SCY)
    --did 60 pushups and held The Plank for 2 min before leaving home
    --a bit more crowded, most lanes had 4-5 swimmers (had been 2-3 the past few weeks)
    --a bit chilly too. air temp a brisk 38F, water around 80F, very steamy.

    600 warm-up
    two rounds of the following--
    --1 x 400 @ 5:30, pretty tight interval, held around 5:15
    --2 x 200 @ 3:30, much more rest, supposed to be faster, held around 2:40
    --4 x 100 @ 2:00, even more rest, again fast, held around 1:15
    the first round I was #3 in the lane, behind Scott, a rather big guy (around 6'2", 240#). after around 75 of the 2nd 400, he dropped out, and I was stuck at #2, behind a small fast gal who gave me no draft.
    200 easy warm-down
    total: around 3200
    Categories
    Swim Workouts
  9. Mon PM-Tues AM (Jan 5-6, 2008) workouts

    by , January 6th, 2009 at 12:00 PM (aztimm's training blog)
    Monday Jan 5, PM gym workout, 24 Hour Fitness, AZ Ave & Pecos Rd, Chandler
    WOW, the crowd sure showed up last night. Only 2-3 treadmills available, and it was just plain busy all around. I had to park a distance away, that gave me my first clue.

    Started out with a ~2 mile run to get myself warmed up:
    Graph from Nike+: aztimm_run_01052009
    Nike+ details-- distance: 2.05 miles, time: 16:32, pace: 8:03/mile, calories: 254

    Moved over to weights, focused on chest + triceps:
    * chest: did 4 rounds of bench press (flat bench, totally free weights, a guy was hogging the one in the racks), 4 rounds of incline bench, 4 rounds of flat bench dumbell flys, 4 rounds of machine seated flys
    * triceps: 3 rounds of standing tricep curls w/dumbell, 4 rounds of machine tricep extention, 4 rounds of tricep push-down, 4 rounds of tricep pull down
    Just did an easy 200 swim, and sat in the hot tub for around 5 min

    Tues Jan 6, 6AM swim workout with the team, ASU Student Rec Complex (SCY)
    --did 60 push-ups and held The Plank for 2 min before leaving home
    --air temp around 42F, water around 78F
    around 500 warm-up
    12 x 50 @ 1 min; done in 2 groups of 6, 1-4 IM order (25 drill/25 stroke), 5-6 free (same way)
    four rounds of the following
    --200 moderate
    --100 build
    --2 x 50 fast
    --round 1 free, 200/100 @ 1:30/100 pace, 50s on 1min
    --round 2 free pull, same intervals
    --round 3, non-free, 200 @ 3:30, 100 @ 1:45, 50s on 1min
    --round 4 kick, 200-20 sec rest, 100-10 sec rest, 50s-5 sec rest
    6 x 50 @ 1:15, 25 all underwater, 25 easy recovery
    200 warm-down
    total: around 3200 yards

    hoping to get to the gym a little earlier tonight. want to do a ~4 mile pace run, then focus on biceps + back, with some abs. tough to balance it all in now that work is back to normal.

    my weight has been flip-flopping like crazy since I started at the gym. generally I weigh ~10 lbs less after my long run on Sundays, and it isn't all quite coming back since I've added in weights. I thought lifting was supposed to add weight, but I seem to be losing...if it continues (and I get to high school weight) I'll start to get concerned. as it is, I haven't been at this weight for around 20 years.
  10. Mon Jan 5, 2009: Swim

    by , January 5th, 2009 at 11:21 AM (aztimm's training blog)
    Mon Jan 5, 2009 AM Swim workout with the team, Scottsdale Aquatic Center (Scottsdale Rd/Cactus Rd)
    --somehow managed to get up 30 min earlier than normal
    --was extremely foggy when I got into Scottsdale. At home, none at all
    --did 60 pushups and held The Plank for 2 min before leaving home
    --air temp around 45F, water around 80F

    around 500 warm-up (was supposed to be something specific, but I didn't really pay attention)
    8 x 100 @ 1:45 done 25 pull (no pull gear, legs crossed) 50 med, 25 fast
    150 pull (with pull gear) breathe every 3, 5, 7 by 25
    6 x 100 @ 1:45 best average (held around 1:16-1:17)
    200 pull (with pull gear) no breathing from wall to flags
    4 x 100 @ 2:00 best avg NO FREE, did breast (held around1:30)
    50 easy
    2 x 100 @ 2:15 fast kick (my legs were fried)
    10 x 75 free, starting on 1 min, adding 5 sec every 2 (the last 2 were on 1:20), leading into a warmdown
    total: around 3700 yards

    I rarely go into Scottsdale, guess I'm a creature of habit and stick to 'my' part of town, especially this time of year (when we get winter visitors). Traffic wasn't too bad in, or out. Still foggy on the drive out, but not as bad.

    Didn't see Mr Brundage; either he didn't show or kept quiet somehow....
    Categories
    Swim Workouts
  11. Fri Jan 2, weights and swim

    by , January 3rd, 2009 at 12:30 AM (aztimm's training blog)
    Friday Jan 2, went to the 24 Hour Fitness, Arizona Ave & Pecos

    Started with weights, main focus chest + triceps
    * Chest....bench press on the racks (2 sets of 12 w/45's each side, 2 sets of 12 w/50 each side), elevated bench (2 sets of 12 w/25's each sie, 2 sets of 12 w/30 each side), decline dumbell flys (w/40 lb dumbells 3 sets of 12), seated fly on machine (4 sets of 12, 100-110-120-130).
    * Triceps....standing curls w/dumbell (3 rounds of 12 w/22.5, 1 round of 12 w/25), tricep extention machine (can't remember weights), seated dip/pushdown machine (can't remember weight, but this thing made my triceps burn), then played around on the assisted chin-up machine (did 3 rounds of 10 w/60 lbs, lower weight is better).
    * Abs...seems like I always wanna finish up with abs....3 rounds of 50 on the Ab-X machine, some elevated situps on the decline bench (50 regular, 10 w/10lb weight, then 10 more), then about 300 crunches on a flat bench varying my legs

    Changed and went in the pool....
    400 warm-up, the last 75 at about 85-90%
    100 FAST free (came in around 1:12, still learning this pool)
    100 easy
    2 x 100 kick @ 2 min
    100 easy
    8 x 50 @ 1:15, first 25 FAST 25 easy free, fast for #1, 3, 5, 7 Breast, for #2, 4, 6, 8 Free
    100 easy
    2 x 50 breast @ 1:30 fast (came in around 38)
    50 easy
    2 x 50 free @ 1:15 fast (came in around 33)
    200 easy warm-down
    total: 1850 yards
    then sat in the hot tub to wind down a bit

    Just found out that tomorrow's and Monday's swim workouts are canceled. Tomorrow I probably wasn't going anyway, but Monday I'd rather not miss. I may swim in Scottsdale, or go to the gym in the morning to swim.

    Updated January 3rd, 2009 at 12:38 AM by aztimm

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. Wed Dec 31, 2008, AM Swim

    by , December 31st, 2008 at 11:21 AM (aztimm's training blog)
    Wed Dec 31, 6am swim workout with the team, ASU Mona Plummer Aquatic Center, warm-up pool (SCY)
    --slept so well last night, felt like I could have easily slept another 2-3 hours when I got up this morning. My entire body seemed sore...upper body from lifting, legs from running. Although I had been lifting at home, after a few days at the gym I'm doing more, working some muscles I probably ignored, and working other muscles in different ways.
    --managed to do 60 pushups and hold The Plank for 2 min before leaving home. The pushups were a major struggle, especially the last 10.
    --air temp was about 50F, water around 78F
    --streets were restricted in Tempe for both tonight's Insight Bowl, as well as the NYE Block Party

    around 500 warmup (got there a little late)
    11 x 150, supposed to be @ 10 sec rest (basically a broken mile swim, I know not a full running mile)...but the guy leading the lane was trying to keep up with the fast lane, which meant I got 1-3 sec rest on most
    200 easy
    1000 for time (ouch!), stopped at the 550 to get lapped, came in on 14:02, started 5 sec back, if you want to take out the time to get lapped, I came in around 13:50...somewhere around a 1:24 per 100 pace
    easy 200 free warmdown
    total around 3,550 yards

    my chest and triceps were really burning...that mile hurt, and I got zero relief out of the 1000. oh well, I guess it builds stamina.

    considering going to the gym after work today, it is open until 6pm. if I do, I'll focus on biceps + back, then a nice easy swim to stretch out, and of course some time in the hot tub.

    our team's 100 x 100's is on Saturday, but I doubt I'll do it, but who knows, I may change my mind at the last minute.
    Categories
    Swim Workouts
  13. Tues Dec 30, AM Swim

    by , December 30th, 2008 at 11:04 AM (aztimm's training blog)
    Tues Dec 30, 6am swim workout with the team, ASU Mona Plummer Aquatic Complex.
    --we were in the warm-up pool again, there's a visiting age group/club team that's been using the main pool (setup LCM)
    --did 60 pushups and held The Plank for 2 min before leaving home
    --air temp was about 45F, the water was around 80F
    600 warmup
    400-300-200-100 @ :15 sec rest after each
    --400 was easy free
    --300 was IM, I did most of the fly 1-arm drills, tried a few strokes of full fly, but my shoulders were a bit sore from lifting.
    --200 was kick. I put on my zoomers (fins), did 25 on front, 25 on back (no board), some flutter kick, some dolphin kick
    --100 was non-free; I did it breast
    9 x 200, in groups of 3
    --#1 easy 200 free @ 3:00
    --#2 negative split @ 3:00
    --#3 fast broken on the 50 for :10, entire 200 @ 4:00. came in on 2:29, 2:26, 2:25 (adjusted), just didn't feel fast
    easy 200 warm-down
    total: around 3600 yards

    planning to go to the gym again tonight. start with around 5 miles on the treadmill, then lift chest + triceps. I'd run in Tempe, but they are getting ready for the New Year's Eve Block Party, and it is a mess.

    the coach told us that our annual 100 x 100's (total of 10,000 yards swimming) for 2009 will be this Saturday, starting at noon. not sure if I'll do it....I did it for 2008.
    Categories
    Swim Workouts
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