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aztimm's training blog

Monday 01282012, another soggy swim

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by , January 28th, 2013 at 11:28 PM (33 Views)
went to Mesa-Kino for the AM masters workout

100 w/u

2 x (150 various drills
100 swim)

12 x 75 @ 1:20, done as 3 rounds of:
* build up
* build down
* all easy

12 x 25 kick no board @ :30 (used fins on back)

4 x 200 swim @ 3:30
--first 100 build to 70%
--next 50, build to 80%
--last 50, build to 90%

6 x 25 kick @ :30 (used board + fins)

400 pull, used buoy + paddles. did 75 free/25 back/75 free/25 breast

250 w/d

TTL: 3300 yards

it was a major downpour when I arrived at Kino.
the parking lot was full. I just assumed there must be other groups. but I walked in with a woman who coaches, and she said the kids were off this morning. the Navy seals guys were in the warm-up pool. but we had a few people doing the hour postal, and an unusually high number of people swimming...I had never seen so many masters swimmers at a Kino workout before. there were people in the diving well, and every lane of the main pool.

I was a little late, and with the downpour I was trying to find someplace dry to stow my bag. ended up getting in a lane where Laura coached, which was fine. don't know how she keeps such a positive attitude in such miserable, dreary conditions.
I liked much of the set. well 75 fast was a bit tough (taking them really fast). I always like the mix of different things that Laura gives us. but I didn't quite care for beginning with a mix of different drills (they varied by 25, and she went through each), with a cold rain pouring down.

the rain stopped during the day...but then started back up again just as I was leaving work. I can't remember getting this much rain here before. I think they said we've had around 2" since last Thurs, which for here is a big thing.

anyway, I went to the gym after work:
Tmill: 21 min, 273 cal, 2.4 miles, avg 6.8 mph
2 min warmup
Jump to 6.8 mph, increase to 7.6
A min warmdown

Leg rolling: 5 min
Plank w forearms on roller: 2 x 1:00
Push-ups: 3 x 25
Step ups on small stoll: 3 x 10 each leg (forward)

Stretching: spent a good 5 min doing a variety of stretches....from legs sitting on a mat, standing, hips, arms, neck, etc. I don't do enough of this, and the massage gal always scolds me for it.
I thought of doing pullups, but that area was crazy busy. and was going to do a cool-down swim, but got to chatting with a friend for a bit.
the run actually felt decent. had a few good songs that came on and kept me in-step and going.

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Tags: team swim
Swim Workouts , Running