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aztimm's training blog

Wednesday 12012010 workouts

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by , December 2nd, 2010 at 12:51 AM (286 Views)
made it to swim workout this morning with the team, Mesa Westwood-Carson pool (SCY)
Paul was on deck solo (he said Laura was sleeping in!)

got in 600 during open w/u

8 x 75 @ 1:20 drill/swim/kick
50 scull

4 rounds of--
* 4 x 100 @ 1:40, 1:35, 1:30, 1:25
* 200 IM @ 4:00 (did fly drill)

joined the faster folks for the following, already in progress-
3 x 50 kick @ 1:00, fast/ez/fast

200 w/d

total: 4000 yards

notes--
* air temp was noticeably warmer, but still rather brisk, around 38F. water was way too warm still, 85ish.
* we had a larger crowd than we've had at Carson, every lane had 3-4 people. there were 3 in my lane (Kyle and Lacy with me), and I led it
* initially, I was going to slide over to a slower lane, but then when I realized the fastest 100s were just on 1:25, I decided to stay.
* held around 1:22 for the 1:40 interval and gradually got faster, down to 1:12 for the 1:25 interval
* not sure if the warm water had anything to do with it, but my legs started cramping at the end. feet too


then I met my friend Matt at the Mesa gym after work. I was early so I did the elliptical while waiting for him...

Elliptical: 14:00, 1.6 miles, 186 cal

Bench: 2 x 12 x 135, 2 x 8 x 155, 1 x 5 x 175
Triceps skull crushers: 3 x 10 x 70 + 5
Dumbbell chest fly: 2 x 12 x 60, 2 x 9 x 65s
Hoist seated dip: 1 x 15 x 121, 1 x 12 x 165, 2 x 9 x 195, 1 x 6 x 209
Uneven pushups: two rounds of 6 each side, 5 each side
Box jumps: 8 forward, 5 lateral each side, 8 forward
Freemotion dual cable cross chest fly: 1 x 12 x 50, 1 x 10 x 60, 1 x 8 x 70, 2 x 7 x 80
One round of ladder drill
10 pushups, hands on the small step

notes--
* I finally caved. Matt had been telling me I should do just 2 muscle groups a day; I already knew this, tried it last year, but it just didn't work for me. but rather than split up I decided to just do his sets
* the cramping continued...my left leg cramped at the end of my bench press set. I managed to stretch out the leg and still bench without much impact. my back started cramping on the dumbbell flys...my right lower shoulder blade area is still kinda sore, and my left lower lat cramped too.
* other than cramping, the set was pretty good. met some targets, and exceeded with skull crushers.
* don't know why people have to setup their stuff over the ladder area. at this gym it is painted on the floor in the general training area, which I usually like.

just planning a run tomorrow, around 5 miles, probably with the dog. possibly an hour or so ride on the bike if I'm feeling ambitious.

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