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aztimm's training blog

Monday 08082011, AM Swim & PM Gym

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by , August 9th, 2011 at 01:54 AM (203 Views)
went up to Mesa-Kino this morning for the team swim workout.
we were in the main pool (SCY)
Paul and Laura were both on deck coaching, but I was on Paul's side

was there quite early, got in a nice long warm-up...

700 w/u choice/various

20 x 25--
5 scull @ :40
5 drill @ :40
5 kick @ :40
5 swim @ :30

2 x 500 @ 8:00
--1st swim
--2nd pull w/buoy + paddles, 75 free/25 stroke

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

1000 neg split (13:10)
(other option was 2 x 400 IM)

5 x 100 @ 1:30, desc 1-5 (1:20 down to 1:10)

200 w/d

TTL: 4400 yards

water was quite warm, 86ish.
there were 3 of us in the lane doing this, a gal and another guy. the gal got out during the 1000 (when I lapped the guy twice). the guy did the 100s at the end, but didn't really descend.
this was definitely my kind of set. but in retrospect, I guess it is good to have a fun set once in a while, and maybe Friday wasn't so bad.
this is the first time I've worn normal fins for months. it felt really good
I took off my drag suit before the 1000, and definitely felt the difference. that's a decent time for me, especially given the warm water. it was funny, Paul told us to do 2 x 400 IM, then offered the 1000 to one lane (the guys doing the Catalina channel swim), and nearly everyone else did the 1000 too. with my open water coming up, I need to do more long stuff.

after work I went to the gym and got in the following:
Tmill: 26 min, 321 cal, 2.82 miles, avg 6.5 mph
2 min warmup, 3.5 to 4.5
3 min at 6.5 and 6.6
2 min at 6.7 thru 7.4
2 min warmdown
A nice recovery run

Leg rolling: 5 mom

Pullups: 3 x 10

Step ups (2 ft stool): 3 x 10

Univ machine seated row: 1 x 15 x 90, 2 x 10 x 135, 1 x 8 x 150
Univ machine front lat pulldowns: 1 x 15 x 90, 2 x 10 x 135

Lifefitness biceps curls: 1 x 15 x 70, 1 x 12 x 90, 2 x 10 x 110

Lifefitness shoulder press: 1 x 12 x 70, 2 x 8 x 90

Hanging leg raises: 3 x 10

I was really tired and tempted to skip tonight. but I'm probably skipping on Wed, so wanted to get it done tonight.
gym was extremely crowded, and warm. I was thoroughly drenched after the treadmill. even after changing my shirt, I was nearly drenched again by the end.
was really tired too. kinda glad my friend Sean was there, as I trudged through a bit more than I may have. but after those leg raises, I decided to call it quits.

on Saturday, a shelf and rack in the master closet fell down. evidently the builder decided to just put straight nails in to hold it up, and not even into studs. after cleaning out all the stuff that fell, we fixed it. then I went on a cleaning spree...filled a large bag of clothes to donate, and another large bag of trash. so perhaps there was a silver lining in this happening.

then today I spent about 3-4 hours purging my office at work of junk too. we're moving at the end of Sep, and I'd rather get rid of stuff rather than move it (won't have as much space at the new site). filled up a whole shred bin and several trash cans. I was finding stuff that I moved from our downtown tower to my office, and some was older than I've been with the company.
of course this was happening while the a/c at work was on the fritz, and it was quite warm (and humid) today.
a gal at work helped me. after we finished, she asked how I felt. I said I felt like going home and taking a nap. but still had work to do in the afternoon.

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