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aztimm's training blog

Mon 0107 to Wed 01092012

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by , January 9th, 2013 at 11:29 PM (28 Views)
Monday 0107:
went up to Mesa-Kino for the AM masters swim workout
we were in the main pool (LCM)
Paul coached solo

missed w/u

4 x 300:
#1 75 swim/25 scull
#2 kick
#3 pull
#4 IM

10 x 50 @ :55

4 x 200, same pattern as 300s

8 x 50 @ 1:05
--odds stroke (did breast)
--evens free

200 w/d

TTL: 3100m


I went to the gym Monday after work:
Tmill: .87 miles, 8:32, 97 cal, avg 6.1 mph

#2: 2.46 miles, 21 min, 282 cal, avg 7.0 mph

Leg rolling: 5 min
Plank w forearms on roller: 2 x 1:30
Side plank: 2 x (45 sec right, 45 sec left)
Various plank, push-up (20), and stretches

Pull-ups: 3 x 8 + 5 sec horiz legs

was having some stomach issues... wanted to swim Tues morning, but didn't sleep well Mon night, so I slept in and skipped.


Tues 0108
snuck out during the day for a little spin:
base miles spin 33.32 mi 01:47 18.7mph pace

I'm really a cold weather wimp. Waited until after 10am, to start, and I was still a bit chilly riding when it was around 40F. Didn't have much time so just did one of my old favorites, over to the Sheraton Wild Horse Pass and back.
That said, with lows expected in the mid-20s this weekend, I will probably give the Cassa Grande Century a pass. I don't have any cold weather gear...
http://app.strava.com/activities/36777067

went to the Toastmasters Leadership Institute Tues night (6-10pm), so no other workouts. and barely got up this morning...that 10pm end time, which meant home then in bed around 11pm, was much later than normal


Wed 0109
another trip to Mesa-Kino
we were in the main pool (LCM)
Paul & Laura coached, I was with Paul's group

missed w/u (had a hard time getting moving)

main 1 (no additional breaks):
200 IM @ 3:30
100 @ 1:40
50 easy @ 1:00

200 IM @ 3:30
2 x 100 @ 1:40
50 easy @ 1:00

200 IM @ 3:30
3 x 100 @ 1:40
50 easy @ 1:00

200 IM @ 3:30
4 x 100 @ 1:40
50 easy @ 1:00

main 2 (after about a min break, again no additional rest), I wore paddles + buoy:
easy 50 @ 1:00
3 x 100 @ 1:30
200 @ 3:00

easy 50 @ 1:00
2 x 100 @ 1:30
200 @ 3:00

easy 50 @ 1:00
100 @ 1:30
200 @ 3:00

fast 50 kick on back (I did backstroke w/my paddles + buoy)

200 w/d

TTL: 3600m

this workout was a real kick in the pants, especially after missing yesterday, being up late last night, and missing warm-up.
I dove in a little late, not really knowing what the set was (I think he just gave it in pieces), figuring I'd catch up during a rest break...which never came. the only thing resembling IM I did was swimming a 50 breast as the 3rd 50 of the 200. actually for that whole set 1, I really didn't know what we were doing, and it was mostly just a long continuous swim for me. I can usually make 100s @ 1:40, but evidently not today.

after that little break (at most a minute), Paul said to wear fins for set 2. my legs weren't feeling like being overworked (not that my shoulders were either), but the lesser of 2 evils seemed to be pulling. and I actually made all of the intervals with the paddles on.



we're supposed to have near record cold temps this coming weekend. out where I live, we'll probably see lows around 25F. we took down the Christmas lights from the house...and put them right into the ficus trees in the backyard. they've helped before to keep them warm enough to prevent frost damage.
I'm supposed to do a bike event Sunday (Casa Grande Century), starting from near home. but I have no cold weather biking gear, other than these base layer shirts. it was only $35, so I won't feel too bad sleeping in and skipping it (unless something changes).


the first AZ LMSC meet of the year is in Tucson in a couple of weeks. I'm actually thinking of going to it. we may have a few people from my team. I didn't do any SCY meets last year, and barely did one the prior year (swam 2 events), and none for 8 years before that.
I chatted with Paul after workout recently and asked if they'd have a SCY meet, and it doesn't sound like they will. I always try to do our team meets, so long as I'm in town and healthy. but it sounds like they always struggle to get enough people to show.

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Categories
Swim Workouts , Running , Cycling

Comments

  1. pwb's Avatar
    Great cold-weather-tree-protecting idea. I love it.

    Come to Tucson for the meet

    it sounds like they always struggle to get enough people to show.
    ... and part of the reason is because they announce them without enough notice so people can't plan to attend.
  2. aztimm's Avatar
    Quote Originally Posted by pwb
    Great cold-weather-tree-protecting idea. I love it.

    Come to Tucson for the meet

    ... and part of the reason is because they announce them without enough notice so people can't plan to attend.

    Exactly. 2 weeks notice before a meet might be ok if you live there and happen to not have anything going on.
    But finding out about a meet out of town (where I'd imagine the bulk of the AZ swimmers would need to travel) in 2 weeks is a bit close. I know Jim will rally his swimmers down there and they'll have a decent showing. And knowing him, it makes me think the delay wasn't on his part; he's usually well ahead in the planning cycle.