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Strength Training and Dryland Workouts

  1. Monday 09102012 workouts

    by , September 11th, 2012 at 01:23 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Paul coached solo

    got in 200 w/u

    4 x 300 @ 4:30, long + aerobic

    4 x 25 @ :40, FAST IM Order

    3 x 300 @ 4:30, pull (very generous rest)

    4 x 25 @ :40, FAST IM Order

    2 x 300 @ 6:00, kick (used fins + board)

    4 x 25 @ :40, FAST IM Order (kept my fins on for fly + back)

    1 x 300 @ 5:00 IM

    4 x 25 @ :40, no breath

    200 w/d

    TTL: 3800 yards

    we had a decent crowd today. I was in a lane with 2 other guys; one morning regular and one evening regular (who left early). I led the lane for the whole set.

    I did fly drill for all of the IM's, other than the part where I kept on my fins.




    after work, I went over to the 24 Hour Fitness @ Mesa-Riverview:

    Tmill: 27 min, 377 cal, 3.31 miles, avg 7.3 mph
    2 min warmup
    Jump to 7.2 mph, increase to 8.3
    1 min warmdown

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: 3 min, done as 2 x (45 sec right/45 sec left)
    Various plank, stretch, pushups

    Pullups: 3 x 9 + 5 sec horiz legs

    Biceps preacher curls: 2 x 12 x 85, 2 x 9 x 95

    Star trak rear delt: 1 x 15 x 60, 1 x 12 x 90, 2 x 9 x 105, 1 x 8 x 120

    Life fitness lat raise: 2 x 12 x 50, 2 x 9 x 65

    Leg raises on captain's chair: 3 x 15


    funny that I felt like I was getting a cold and I considered bailing on the gym all together. but I thought I'd at least try to run and see how I felt.
    the treadmills were pretty crowded, but I found a vacant one. figured I'd just do 2 miles, but started to feel it, so kept on going.
    the only negative was a guy in front and to the side who smelled horrible. when people walked by some of the smell wafted back to me. for a while I thought it was me, and I was smelling my shirt, but then I figured it out.
    anyway, the run really cleared up my head.

    the rest of my workout felt pretty good too. although the gym was busy, I managed to get in mostly what I wanted.
  2. Friday 09072012 workouts

    by , September 8th, 2012 at 01:57 AM (aztimm's training blog)
    went up to Mesa-Kino, intending to do the AM masters swim workout....
    but got distracted and ended up doing the H2O polo workout instead
    we were in the diving well
    Paul coached/reffed

    I walked out on deck right around the same time as a gal I hadn't seen for a while. I saw them bringing the goals out, then looked down the other way at what seemed like a boring swim workout.
    so we went over to the diving well...

    got in 200 w/u

    then went over to the side, took off my goggles, put on a cap...

    we started with various drills--
    * passing drills
    * dribbling
    * something like layup drills

    then we divided into teams. started with guys -v- gals, we had 6 of each. the group opted for 1 goalie, 4 other players, and 1 sub.
    somehow I actually scored a point. I was more surprised than anyone. yes, I did throw the ball into the goal, but it should have gotten blocked. only instead it rolled over 2 or 3 people's fingers, and rolled right into the goal
    guys won, I think 3 or 4 to 0

    then we switched into mixed teams.

    Paul tried to rotate us through the different positions. toward the end he put me as a goalie, something I don't think I've ever done before. my goal was simply not to suck too much. evidently I was half decent. again, I have absolutely no idea how, it was as if something came over me, but I blocked nearly every pass that came near the goal.

    after I got out, I was just going to grab my goggles and do some easy swimming. but I noticed Laura had her group doing some fast swims. suddenly I was roped into--

    FAST 100 free, off the block (1:04.2)

    then did 200 easy w/d

    I played water polo in college. when I was there Kutztown only had 1 pool that served the campus as well as the community. water polo was at the very bottom of the totem pole for workouts...our workouts were 9-11pm, Sun-Thurs. from what I remember, the first 45 min was like a swim workout, then the balls would show up, we'd do dribbling and passing drills, then a scrimmage. the last 15 min of every workout were always in the diving well...with bricks.

    I need another sport right now like I need a hole in the head. I barely manage dealing with swimming, cycling, running, and lifting. but this sure was fun--although very draining. I certainly wouldn't do it every day, but who knows, maybe every week or 2.

    oh I will say this. I expected some of the guys to be a bit rough, and they weren't nearly as bad as I thought they'd be. but some of the gals...well let's just say they can play a bit dirty.

    as for that 100 free, that's a great time for me. actually doing it didn't feel so great though... it felt like a good 50, then that second 50 felt like my legs had absolutely no energy. oh well, tomorrow is my off day.

    then after I got out of the pool, Laura told me, "I heard a rumor. you make a good water polo goalie."


    it was cloudy during workout. I didn't notice while playing polo, but when I put my (mirrored) goggles back on I was like, "it suddenly got dark out"
    then after I got to work, since it was cloudy I opened my blinds (my windows look east, and normally the sun is blinding until ~11am). then I saw lightning out to the east. before I knew it we were in the middle of a major downpour. some parts of the area got 2-3" of rain. but it was cleared up by noon or so.



    after work today, I went over to the 24 Hour Fitness @ Mesa-Riverview:

    Tmill: 26 min, 357 cal, 3.13 miles, avg 7.2 mph
    2 min warmup
    Jump to 7.1 mph, increase to 8.4 mph
    1 min cool down
    Splits: 9, 17:02, 24:45

    Leg rolling: 5 min
    Plank w forearms on green Swiss ball: 2 x 1:30
    Side planks: 3 min done as 2 x (45 sec right/45 sec left)
    Various planks and stretches

    Step ups, forward: 3 x 10, each leg
    Box jumps: 3 x 5

    Incline bench: 2 x 12 x 115, 2 x 8 x 135

    Univ machine triceps pulldowns: 1 x 15 x 50, 1 x 12 x 60, 2 x 10 x 70

    Dumbbell chest fly: 1 x 15 x 45's, 2 x 12 x 55's, 1 x 9 x 60's

    Swim: 400m easy

    so my legs certainly didn't improve 100% throughout the day. I really didn't want to run at all. but I figured I'd just do an easy 2 miles. well once I'm dressed, on the tmill, and going...that turned into 3. and again I have no clue how I finished at an 8.4 mph pace, that's way faster than I'm used to.

    I don't know why, but I figured I'd do those step ups, then since I had the stool out anyway, I just did a few box jumps.

    the other stuff was ok, nothing overly notable.
  3. Wednesday 09052012 workouts

    by , September 6th, 2012 at 01:18 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Dan coached solo

    got in 800 w/u

    main sets:

    6 x 100 @ 1:25
    3 x 200 @ 2:40
    600, stop for :15 at the 300, neg split, @ 8:30
    3 x 200 @ 2:30
    6 x 100 @ 1:20
    600 FAST (7:53)

    200 w/d

    TTL: 4600 yards

    these Wednesday workouts are really piling on the yardage while pushing the envelope with short rest. actually that 1:25 interval at the beginning felt rather luxurious, we could have easily gone on 1:20 (but I'm not sure about 1:15 at the end).

    I have no idea what happened to my lane. I dove in with one gal, another came. then Gia showed up and joined us, then someone else. somewhere between warm-up and when we started, the first two moved elsewhere.
    Gia and the other gal rotated off leading and I held the rear, enjoying a little draft (neither gave that much though, certainly not like going after Dan).

    there was very little rest during the set. pretty much right from one part to the other. it certainly made it go by faster. and thankfully I didn't need to keep track of my sendoffs




    had a day full of meetings. by the time I chatted with my manager at 2pm, I told him this was our 3rd time talking today.
    but I did make it to Toastmasters I was the Table Topic Master for today, my first time, and I actually enjoyed it. it is far easier to ask others on the spot questions than sweat through if I'll be asked and if so thinking up an answer.


    after all that, I managed to stop by the Chandler 24 Hour Fitness for a very sweaty workout:

    Tmill: 27 min, 373 cal, 3.27 miles, avg 7.2 mph
    2 min warmup
    Jump to 7.1 mph, increase to 8.2 mph
    1 min warmdown
    Splits: 8:58, 17:02, didn't get 3rd

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: 3 min done as 2 x (45 sec right/45 sec left)
    Various stretches, plank, pushups

    Pullups: 3 x 9 + 5 sec horiz legs after each round

    Standing univ machine biceps curls: 1 x 15 x 80, 2 x 12 x 120, 2 x 10 x 130, 1 x 8 x 140

    Univ machine seated front lat pulldowns: 1 x 15 x 90, 2 x 12 x 135, 1 x 8 x 150

    Univ machine seated rows: 1 x 15 x 90, 2 x 10 x 135

    Leg raises on captain's chair: 3 x 15


    the gym wasn't too crowded, but of course when I was running the treadmills were about 80% occupied. I had people on both sides, and it was very very warm. I was dripping well before the first mile and completely drenched by the time I finished.
    I was so wet that when I was using the foam roller, it slid around on my legs. my arms were so wet that I made sweat puddles all over the stretching pad.

    otherwise, the Universal machine was dead, I think I was the only one using it...for pullups, biceps curls, lat pulldowns, and rows. all of them felt pretty decent.
  4. Friday 08312012 workouts

    by , September 1st, 2012 at 01:43 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Laura coached (Paul was with the water polo group)


    got in 300 during open warm-up

    4 x 100 @ 1:40--no walls (turn just before walls)

    6 x 50 @ 1:00, from mid pool

    6 x 75 kick @ 1:30, w/board + find
    build to 100%

    12 x 50 @ 1:00, 25 drill (various), 25 build

    12 x 25 @ :30--
    * 4 dps
    * 4 w/8 strokes fast fist
    * 4 overkick

    4 x 25 variables @ :30

    5 x 50 FAST from blocks
    --did 1, 2, and 5 free (29, 27, 28)
    --did 3 breast (37)
    --did 4 fly/free (32, yea I chickened out from a 50 fly)
    (there were 200 yards easy mixed in there)

    200 w/d

    TTL: 3100 yards

    this was a very interesting set. for some reason, my legs were really fried, I guess from my ride yesterday.

    it was interesting doing no walls, then doing 50s from mid-pool. total opposites. Laura said that missing the wall ('cheating') is a good practice for o/w swimming, and I believe her. I always say my turns aren't very good, but they're better than none at all.

    we did the fast 50s in 2 heats, with an easy 50 after the second heat.
    after the first, Laura had everyone get out and stand on deck to practice streamlining. between that, and trying to pace off of Shauna (who was in the next lane), I somehow did a 27, which is awesome for me.
    I was going to do a 25 fly/25 back, but then I remembered that the backstroke flags weren't up, and my bashed hand from last week is finally almost healed. I was going to do a 50 fly at the end, but then Laura lined us up for racing...so I figured I should do free.

    according to my FLOG, I swam 54.53 miles in August. I think that might be a record.
    biking for August was 681.6 miles, and that is a record. almost mind-blowing when I think how much I was riding just 3-4 months ago.
    I ran 37 miles in Aug, which is the highest since Nov 2011 (when I ran 94 miles, but that doesn't even come close to Aug-Sep 2011 when I ran 150+).



    after work, I went over to the 24 Hour Fitness @ Mesa Riverview:

    Tmiill: 28 min, 391 cal, 3.42 miles, avg 7.3 mph
    2 min warmup
    Start at 7.0 mph, increase to 8.5
    1 min warmdown
    Splits: 9, 17:07, 24:42

    Leg rolling: 5 min
    Plank w forearms on green Swiss ball: 2 x 1:30
    Side plank: 3 min, done as 2 x (45 sec right/45 sec left)
    Various stretches, 10 pushups, etc

    Bench: 3 x 10 x 135, 1 x 5 x 155

    Triceps skull crushers: 3 x 12 x 65 + 6 narrow chest presses after each round

    Freemotion dual cable cross chest fly: 1 x 15 x 70, 1 x 12 x 80, 2 x 10 x 90, 1 x 8 x 95

    Lifefitness triceps extension: 1 x 15 x 65, 2 x 10 x 110

    Leg raises on pullup bars: 3 x 8

    Swim: 400m, nice and easy, enjoying the cool (dare I say almost chilly?) water in the indoor pool


    my headphones were really messing up while I was on the treadmill, it was very frustrating. I had some great music, but evidently I need to break down and use a new pair. after I did my planks and stuff, when I did my usual shirt change, I grabbed my backup headphones (they're really old), which worked out far better.

    I felt super weak benching. actually on the 2nd, when I first lifted the bar, both wrists turned in, and I almost thought I was a gonner. thankfully I recovered, but it was a mediocre set, at best.
    the skull crushers were decent enough though.
    and the flys were better than normal.

    not sure what I was thinking, but I just jumped up to do those leg raises...and probably could have done more. maybe I'll try 10 per set next time.


    after I left the gym, I went to the nearby Rubio's to pickup fish tacos for dinner. a bunch of the muscle heads from the gym were there, they seemed as surprised to see me as I was to see them. I did say Hey, I've talked to a couple of them.

    Updated September 1st, 2012 at 02:15 AM by aztimm

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Running
  5. Wednesday 08292012 workouts

    by , August 30th, 2012 at 01:20 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Paul coached solo

    got in 100 w/u (was almost late)

    400, done as 75 swim/25 kick
    4 x 100 IM @ 1:40 (did fly drill)
    400 pull (w/buoy + paddles)
    8 x 50 @ :40 (my lane pulled it)
    50 easy kick

    main set, 3 rounds of:
    3 x 100 @ 1:15
    1 x 50 @ 1:15
    300 @ 3:45
    50 @ 1:15

    100 easy kick

    200 w/d

    TTL: 4150 yards

    I lucked out and got there just as Dan and Gia (who I swam with last Wed) were getting in a lane, so we all swam together again. I told Dan afterward that he has to swim more than once a week so I can swim with him more

    I don't know if there were intervals for that beginning stuff, or what they were. I felt like I barely got a chance to catch my breath, and that was just a prelude of what was to come...

    my lane did the first round of the main set pulling, so I did too. but the thought of pulling all 2100 yards didn't sound appealing, so I thought I'd see how I fared without. since I was going 3rd/last in the lane, I got some draft, and it wasn't too bad. I got about 3-4 sec rest on the 100s, and it was mostly touch + go after the 300s.

    at some point early in the set, I heard this exchange from the lane next to me (not the faster one):
    A: you know I'm back here behind you?
    B: yes, I can feel you brushing my feet
    A: that means move your ass
    B decided to continue going 2nd (we were doing the same set together, but I was catching/passing him when I went 5 sec back). next thing I looked over and A was ahead of B.

    then further in the set, after a 50 of the main set, I commented to Gia:
    T: this is a tough set
    G: it must not be that bad, you seem to be catching me
    T: (almost bursts out laughing, wants to use what A did above)

    I discovered it is tough swimming while you're laughing
    I guess you had to be there...



    I was planning on going to the gym after work, then suddenly at 4pm I got an email with something I really needed to take action on immediately. I moved my butt so I could keep my plans to go to the gym

    went to the 24 Hour Fitness @ Mesa Riverview:

    Tmill: 27 min, 372 cal, 3.26 miles, avg 7.2 mph
    2 min warmup
    Jumped to 7.0 mph, increased to 8.3
    1 min warmdown

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: 3 min, done as 2 x (45 sec right/45 sec left)

    Biceps preacher curls: 3 x 12 x 90, 2 x 8 x 100

    Hammer strength high row: 1 x 15 x 90, 2 x 10 x 180, 2 x 8 x 230

    Star trak rear delt: 1 x 15 x 60, 1 x 12 x 75, 1 x 10 x 90, 2 x 9 x 105

    Pullups: 3 x 9 + 5 sec horiz legs

    I really was shocked how uncrowded the gym really was. with ASU now back in school, and that this gym is so close--and cheap--I figured the students would be out in force.
    there was some boot camp in the stretching area when I got there, but thankfully they were gone by the time I finished my run.

    I started to get that same annoying cramp I got the last time I ran at the gym, but I immediately took my inhaler at the first indication, and worked my finger into my abs, and I was able to run through it. eventually it went away, or I just got used to it.

    although the gym wasn't busy, the Universal Machine was. maybe guys (it was all guys at it) are afraid to branch out so they just do stuff there. I normally do pullups first, but I knew that wouldn't happen. I didn't expect to do my usual amount after lifting, but I managed.

    the preacher curls are a recent best, and a match of pb. I think the rep count at 100# is a pb.
  6. Thursday 08232012 PM weights

    by , August 24th, 2012 at 01:30 AM (aztimm's training blog)
    after skipping the gym last night, then changing up my workout this morning, I decided to just mix up my rest of the week too.

    during the whole time when we were trying gyms and we tried Lifetime, my other half ended up joining Mountainside Fitness.
    so today after work we ended up going to the Gilbert location together (I think they give 10 guest passes/year).
    here's what I did:

    Tmill: 21 min, 277 cal, 2.43 miles, avg 6.9 mph
    2 min warmup
    Jump to 6.9 mph and increase to 7.8 mph
    1 min warmdown

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: 3 min done as 2 x (45 sec right/45 sec left)

    Decline bench: 3 x 9 x 135, 1 x 5 x 155

    Triceps rope pulldowns: 2 x 15 x 50, 2 x 10 x 60, 1 x 8 x 70

    Dumbbell chest fly: 1 x 15 x 45's, 1 x 12 x 55's, 2 x 8 x 60's

    Leg raises on captain's chair: 3 x 15


    I guess I should just give up on trying different gyms. yes the place has quite a bit of fluff, with fountains all over, a plush looking locker room with leather benches, nice sinks and tile showers. but it really is just all fluff...

    the gym is separated into little areas, which just makes it seem smaller than it already is (I'd guess it is about half the size of the Chandler 24, and maybe 1/3 that of Mesa).

    the cardio (treadmills, ellipticals, etc) is along this hallway that runs next to windows. it is a good concept, being able to run while looking outside at some mountain views. however they stick a tv on top of the treadmill that blocked most of the view (I did turn it ond, but didn't really watch it). then with huge windows here in AZ you have heat that comes in those windows... after 4 min on the mill I was really sweating, by 10 min I was dripping. I determined I'd go 20 min and then warm-down. it was tough, but I did it.

    then the stretching area is really barely an afterthought. very tiny, yet a quite busy area. the roller...well it wasn't really foam. more like a PVC pipe with some padding around it. it seemed to do the trick though.

    then the weights area... there are so many machines all crammed in there that there's hardly any space to walk. the barbell seemed odd, I had to position my hands differently. then the free weights themselves seemed older. but I kind of liked the dumbbells more.
    there seemed to be way too much noise from weights slamming on the floor. some may be the people actually slamming, but some is due to the gym being on the 2nd floor.

    I did shower there. while the showers look nice with tiles, it was really tight. I'm not that big, but it seemed my arms kept hitting the sides. and the water pressure was not much more than a trickle (the pressure in the 24 Hour showers is enough to knock me over, and there's plenty of space).



    so I finally registered for Saturday's DCB Lake Pleasant Open Water Swim. I've seen Lake Pleasant before, but never been in the water. the drive is a bit of a haul from where I live, but oh well. some others drive far further so I guess I should just HTFU.
  7. Monday 08202012 workouts

    by , August 21st, 2012 at 01:43 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Laura coached solo

    got in 300 w/u choice

    800, done 50 normal/25 up tempo

    8 x 50 @ :45, hold best avg

    8 x 25 stroke @ :30, descend 1-4 (did breaststroke)

    3 x 200 kick @ 3:30 (used fins on back)

    400 swim, done 25 normal/25 up tempo

    4 x 100 pull @ 1:40, build each (used my large paddles + buoy)

    2 x 200 kick @ 3:30 (used fins on my back)

    6 x 25 @ :30, odds stroke (breast), evens free

    200 w/d

    TTL: 3750 yards

    my legs were still quite trashed from my long ride yesterday, and this workout really fit. I treated it mostly as a recovery set. it just seemed that Laura never stopped coming over to give us more. I kept thinking, "it must be getting about time to be done."

    I was in my usual lane with the 2 others I'm usually with (a guy and a gal, the 2nd gal wasn't there). the guy was in some sort of mood, kept telling me, "you're going next." if you want me to, that certainly isn't the way to get your wish, but asking might get it. many times I was just coming in from finishing up the prior set, taking off fins, and he'd say that. I have no idea why, as I wasn't anywhere near the others in the lane...
    I ended up just going 10 or even 15 sec behind for most of the sets.

    one cool thing about doing that kicking on my back was seeing all the clouds up in the sky. most of the time the sky is clear here, but today there were some puffy clouds, and I kept trying to make out images in them. saw some airplanes passing over here and there too.



    after work I went over to the 24 Hour Fitness @ Mesa-Riverview:

    Tmill: 16 min, 196 cal, 1.73 miles, avg 6.4 mph
    2 min warmup
    Jumped to 6.8 mph, increased to about 7.2 mph
    Got a cramp, tried walking a min, another jog, no dice
    A min warmdown

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: 3:00, done as 2 x (45 sec right, 45 sec left)
    Bicycles: 2 x 50

    Pullups: 3 x 9 + 5 sec horiz legs

    Standing univ machine biceps curls: 1 x 15 x 80, 2 x 12 x 120, 1 x 9 x 130

    Univ machine front lat pulldowns: 1 x 15 x 90, 2 x 12 x 120, 1 x 9 x 135

    Hammer strength seated row: 1 x 15 x 90, 2 x 12 x 160, 1 x 9 x 170

    Leg raises on captain's chair: 3 x 15


    I hadn't gotten a cramp like this while running for a while. actually, I'm usually able to work them out. when it first set in, I took my inhaler (that sometimes helps), but no dice. so I backed off for a walk (around 4.5 to 4.7 mph) for a minute, it died down a bit. but as soon as I tried running again, it was back.
    felt like a left ab was just in a knot, and it didn't want to cooperate with running

    otherwise, I felt surprisingly good for the rest of my gym set. maybe in spite of that cramp and the reduced run? I was worried the cramp would resurface, but it died and didn't come back--even while doing some abs stuff.
  8. Friday 08172012 workouts

    by , August 18th, 2012 at 01:45 AM (aztimm's training blog)
    it stormed like crazy last night. normally I sleep through anything, but there must have been thunder and hail, because it woke me up around 1am. it was tough getting up to swim...and it was still raining

    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Laura coached

    there was a steady drizzle for the first ~30 min, and the air temp was 74F (I don't think we've seen a temp that cool for months)

    got in 400 w/u choice

    400 swim, done 75 free/25 stroke
    (I rotate my stroke between back and breast)

    10 x 100--
    * 3 @ 1:40
    * 3 @ 1:30
    * 3 @ 1:20
    * 1 fast

    200 easy kick (used fins and did on back)

    10 x 50--
    * 3 @ 1:00
    * 3 @ :50
    * 3 @ :40
    * 1 fast

    200 easy kick (used fins and did on back)

    16 x 25--
    * odds @ :20
    * evens @ :30

    100 easy

    25 FAST from the blocks
    (did fly, I think around 13-14)

    25 easy

    25 FAST from the blocks
    (did breast, around 15-16)

    25 easy

    200 w/d

    TTL: 3500 yards

    it was such a treat to have cooler air temps, and with the aerators running at Kino, the water was a decent temp too. that makes a huge difference.

    initially Laura wanted us to do the 100s with the fast @ 1:10. evidently I made a face and/or rolled my eyes (I just assumed that was for the fast lanes), so she changed it. I don't think I would have made 1:10 today; I got about 7 sec rest on the 1:20, and my last fast may have been around 1:10.

    the 50s on the other hand, I may have been able to cut 5 sec from the intervals. think I held around 32 on the fast interval, with the last around 30.

    right when we were about to do fast 25s, I said, "off the blocks?" the nearest blocks were on the bulkhead (for LCM, but the lanelines were setup SCY), and someone had to say, "I don't think that will work." then I pointed down the pool... so Laura said, "we're taking a field trip," and we moved down to the other side to the blocks.
    when I found out it was just 25s, I figured I might as well do one fly, and I had someone to race. then she also switched to breast for the next and gave me another good race (for a 25).


    after work I went over to the 24 Hour Fitness @ Mesa-Riverview:

    Tmill: 27 min, 378 cal, 3.28 miles, avg 7.3 mph
    2 min warmup
    Jump to 6.9 mph and increase to 8.2 mph
    1 min warmdown

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: 3 min, done as 2 x 45 sec right/45 sec left

    Bench: 1 x 15 x 115, 2 x 9 x 135, 1 x 6 x 155

    Standing single arm triceps dumbbell curls: 2 x 12 x 27.5, 2 x 9 x 32.5

    Star trak chest fly: 1 x 15 x 150, 2 x 12 x 180, 2 x 9 x 195

    Leg raises on captain's chair: 3 x 15

    Swim 400m

    the gym was fairly dead, and I was happy. maybe half the treadmills were being used, so I didn't have anyone next to me. and I mostly had my pick of equipment after.

    a guy I know was just in front while I was benching, so I grabbed him to spot my last round. I probably would have been ok, but he didn't mind, and maybe I did 1 or 2 more because he was there.
  9. Wednesday 08152012 workouts

    by , August 16th, 2012 at 01:52 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Paul coached solo

    got in 400 w/u

    3 x 400 @ 6:00

    8 x 50 @ 1:00, odds stroke/evens free (my stroke was breast)

    2 x 400 @ 5:20

    8 x 50 @ :55, odds stroke/evens free (my stroke was breast)

    1 x 400 @ 5:00

    8 x 50 @ :50, did 1-2 free, 3-7 25 breast/25 free, #8 breast

    200 w/d

    TTL: 4200 yards

    this was a rather crazy workout. we had 4 in my lane, and I really wasn't feeling it at first so I went 3rd for the first set of 400s, then last for the second set. actually at some point I felt like I was going to get sick.

    by the 3rd 400 (first set), I decided enough was enough and I took off my drag suit. that helped a bit, and I finished that one under 5:20.

    Paul wanted most of the set to be continuous, but the people in the lane took about a minute or so rest between the different segments.

    finally after the 2 x 400, there was just 1 person in the next lane, so I moved over. I did the next 50s with those in the lane I came from, but I went right into the 400, then right into the next set of 50s.
    that last 400 was supposed to be @ 4:40, but I'm not sure I could even do a fast 400 that fast, without something right before or after. heck @ 5:00 was pretty tight for me, and I just did free on 2 50s after that to recover somewhat.

    so I thought the set went ok, and I did all my usual stuff after, went to work, ate breakfast, etc. sometime around 9 (workout finished around 6:50), I suddenly felt like I wanted to curl up under my desk and take a nap. if I had been working from home, I probably would have. but in the office...I did consider hiding in the server room for a bit, but eventually that feeling went away.



    had an exceptionally busy day at work, with a deadline today. unfortunately (or maybe for the best) I wasn't able to make my Toastmasters meeting. but I did go to the gym after work.

    went to the 24 Hour Fitness @ Mesa-Riverview:

    Tmill: 28 min, 379 cal, 3.31 miles, avg 7.1 mph
    2 min warmup
    Jump to 6.8 mph, increase to 8.1 mph
    1 min warmdown

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: 3 min done as 2 rounds of 45 sec right/45 sec left

    Pullups: 3 x 9 + 5 sec horiz legs

    Biceps preacher curls: 2 x 12 x 80, 2 x 10 x 90, 1 x 8 x 100

    Hammer strength front lat pulldowns: 1 x 15 x 90, 1 x 12 x 140, 2 x 8 x 190

    Star trak rear delt: 1 x 15 x 60, 1 x 12 x 90, 2 x 10 x 105

    the gym was super busy when I first got there. heck even the locker room was crazy. but luckily I walked out on the floor and found an open treadmill right away. the stretching area wasn't too bad, and by the time I got to weights the gym had cleared out a bit.

    the preacher curls felt especially good...I hadn't tried 100# for a while. hopefully I won't feel it too bad.
  10. Friday 08102012 workouts

    by , August 11th, 2012 at 01:33 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Laura coached (Paul had water polo in the diving well)


    got in 300 during open w/u

    200 dps @ 3:15
    4 x 25 overkick @ :30
    200 dps @ 3:15
    4 x 25, 8 strokes fist (easy to wall) @ :30


    3 rounds of:
    4 x 100 @ 1:15/1:25/1:35/3:00
    (goal pace of 80%/70%/60%/100%)

    100 easy

    6 x 75 kick @ 1:15 (I used fins + board, and rotated 25 flutter/25 dolphin across the set)

    2 x 50 fly @ :30
    100 IM @ 2:00
    2 x 50 back @ :30
    100 IM @ 2:00
    2 x 50 breast @ :40
    100 IM @ 2:00
    2 x 50 free @ :30
    100 IM @ 2:00

    200 w/d

    TTL: 4050 yards

    wow, what a set!

    Laura made a point before we starting of saying, "and this is a set that Tim won't figure out." I usually try to (and most of the time do) figure out the set as she's giving it. most coaches seem to follow a pattern of some sort. but not really today.

    so that first main set... I evidently didn't do it quite right. my times for the 100 @ 1:15 and the 100% @ 3:00 were pretty close.
    in a normal pool with reasonable water temps, I could have probably done 1:10/1:20/1:30 (Laura wanted my lane to try it, but I didn't even consider it). that said, I held around 1:10 on the 1:15 interval...and maybe 1:08-1:09 on the 100%.

    and as if I hadn't gotten enough IM for the week, Laura threw in that set at the end.
    since I already had my fins on from the prior kick set, I kept them on until I hit breaststroke. so yes, I did some fly, but with fins.
    on the breastroke leg, I just swam free for the fly leg of IM.
    then after the last 2 free, I did a full-on IM, with normal fly (no fins). and it didn't suck too much.



    for a rare treat, I left work a little early today...but still went to the gym

    Tmill: 30 min, 404 cal, 3.53 miles, avg 7.0 mph
    1 min warmup
    Start at 6.8 mph and increase to 8.0
    1 min warmdown

    Leg rolling: 5 min
    Plank w forearms on green Swiss ball: 2 x 1:30
    Side plank: 3 min done as 2 x (45 sec right/45 sec left)

    Incline bench: 1 x 12 x 115, 2 x 9 x 135, 1 x 6 x 155

    Chest fly machine: 1 x 15 x 120, 1 x 12 x 165, 1 x 12 x 180, 2 x 10 x 195

    Life fitness triceps press: 1 x 15 x 90, 1 x 12 x 110, 2 x 10 x 130

    Leg raises on captain's chair: 3 x 15

    Swim: 400m easy/recovery swim


    I really wanted to run at least 3 miles. I didn't increase the speed as much as normal, in hopes I may want to do even more.
    when I got to the gym, I was so happy--it was quite dead, the calm before the storm. I had my pick of treadmills, the stretching area was wide open, and weights weren't too busy either.

    by the time it was 5pm, I had already run 2-1/2 miles

    oddly, I felt rather strong doing the incline bench. I haven't had a really good bench for months. felt like I was stagnating with 135#, but tonight I increased and didn't feel like I was struggling too badly.

    the pool here is just so refreshing. I'm tempted to go here and just do a really long swim sometime. compared with the other pools I swim in, this one is nearly perfect. if only it were a little deeper (it is barely 3 feet on the shallow side, I'm a bit paranoid I'll scrape the bottom on turns). but the cool water more than makes up for it.
  11. Wednesday 08082012 workouts

    by , August 9th, 2012 at 01:40 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Paul coached solo

    missed open w/u

    12 x 50--
    drill @ 1:00
    swim @ :40
    kick @ 1:00
    done in reverse IM order

    main set--no extra rest

    4 x 50 @ :50
    3 x 400 pull @ 5:30
    4 x 50 @ :50
    2 x 400 pull @ 5:20
    4 x 50 breast @ :55
    400 pull @ 5:10
    4 x 50 @ :45


    100 easy kick/float on back (used fins)

    200 w/d

    TTL: 3900 yards

    not sure why, but I got there a little late and all of the lanes on the faster side already had 2-3 in them and there were nearly vacant lanes just a few over. so I jumped in one lane that had a gal, but she disappeared shortly after I began the main set.

    so since I was a little separated from the others, I did the main set solo. what I think happened, was Paul gave intervals for the super fast folks, then the next tier down stopped short so they could stay on the same interval.
    I thought of that, but just adjusted my intervals a hair. they were certainly challenging...I don't know if I've ever done a 400 @ 5:10 in workout before, without significant rest before + after.
    the 50s were supposed to be IM order, but I kind of treated them as recovery. I have no idea what came over me and I tried to do breast...then I figured I'd try cutting it down on the last round.

    considering I got there late, I still got in a good chunk of distance.



    after work, I went over to the 24 Hour Fitness @ Mesa-Riverview:

    Tmill: 27 min, 369 cal, 3.23 miles, avg 7.1 mph
    2 min warmup
    Jump to 7.0 and increase to 8.2mph
    1 min warmdown
    Mile splits: 9:10, 17:20, 25:04

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: 3 min, done as 2 x (45 sec right/45 sec left)

    Pullups: 3 x 9 + 5 sec horiz legs

    Hammer strength biceps curl: 1 x 15 x 45, 2 x 12 x 80, 2 x 9 x 90

    Hammer strength high row: 1 x 15 x 90, 2 x 12 x 180, 1 x 8 x 230


    I really wasn't feeling the treadmill too much...until this song came on my iPhone:
    [nomedia="http://www.youtube.com/watch?v=9wgnTU31z7s"]Bruce Springsteen - Born To Run - YouTube[/nomedia]
    followed by this one:
    [nomedia="http://www.youtube.com/watch?v=jQ_ExkfcBao"]Michael Jackson Thriller HD - YouTube[/nomedia]
    I probably would have cut at 2-1/2 miles, but after those 2 songs, I wanted to push to do a full 5k (and some Killers music gave me the final push)

    just a little soreness on my left hip when rolling on my side, and no issues at all with planks

    weights felt kinda meh. the run took more out of me than I thought, it was busy (and warm) so I just didn't feel like doing that much.


    left the gym just as a dust storm was rolling through. it did cool things off a little, but considering the temp was 111 when I left the gym (7:45pm), it wasn't that much, just down to 104.
  12. Mon-Tues 0806-08072012 workouts

    by , August 7th, 2012 at 01:24 PM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters workout Mon morning
    we were in the warm-up pool (SCY)
    Laura coached solo

    missed open w/u

    800, breathe every 3/5/7/9 by 25

    3 x 300 pull @ 4:30, used paddles + buoy

    12 x 50 kick @ 1:00 (used fins and mostly board)
    2 easy/1 fast (did the last 2 fast on back w/o board)

    12 x 25 @ :35, free
    odds: easy
    evens: fast

    12 x 25 @ :40, breast
    odds: easy
    evens: fast

    12 x 25 @ :30, choice
    odds: did easy free
    evens: did fly/back/fly/back fast (I only have 1 speed for fly)

    200 w/d

    TTL: 3400 yards

    the pool felt so short. odd since when I swim in the gym pool I don't notice that, but it certainly felt short yesterday
    and I was really expecting the water to be super warm...but it was rather pleasant, almost (dare I say) chilly

    the warm-up pool only has 6 lanes and one was set aside for open lap swimming, so we had 5. and we had 5 people in my lane...of varying speeds.
    for the pull set, I did quite a bit of breaststroke pull, just because I'd catch the last person. and it didn't make much sense to pass them, because I'd just be behind the next person.

    I liked that 25s set. kind of recoverish, yet working the fast ones made it tough. and yes, I actually did real fly (all 2 of those 25's )


    the scars from my bike fall (a week ago from Sunday) are finally fading. I had all kinds of people at the swim meet ask me if I was ok. by that point they just looked horrible, but I felt fine. It was kind of nice when I put on the jammer, as it covered them up.

    speaking of the Yingfa jammer, I'm kind of ticked that it is already showing signs of fraying at one seam. this was only the 3rd time I've worn the thing. I've also noticed that it is much tighter on my legs than I remember (I'm sure biking so much has nothing to do with it ). the odd thing is, the waist seems loose. I may have to look at a few jammers; ideally I'd like some similar to my better bike shorts...they don't necessarily grab at the bottom on my legs, they have an inch or so that grabs, without being constrictive (the Yingfa jammer felt rather constrictive).



    anyway, I went to the gym last night after work, 24 Hour Fitness @ Mesa Riverview:

    Tmill: 23 min, 303 cal, 2.64 miles, avg 6.9 mph
    2 min warmup
    Jump to 6.8 mph, increase to 7.8 mph
    1 min warmdown

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: 3 min, done as 2 x (45 sec right/45 sec left)

    Dumbbell chest press: 1 x 15 x 45's, 1 x 12 x 55's, 2 x 9 x 65's (feet flat on floor)

    Triceps skull crushers: 3 x 12 x 65 + 6

    Dumbbell chest fly: 1 x 15 x 45's, 1 x 12 x 50's, 1 x 10 x 55's, 2 x 8 x 60's

    Hanging leg raises fr pullup bar: 3 x 8

    when I first arrived, it appeared that the gym wasn't busy, I saw all these open treadmills. but after getting changed and out on the floor, all those vacant treadmills were broken. I was able to use my trick to get one working.
    the leg rolling wasn't as painful on my hip as last week, but I was still very cautious. and I didn't notice anything with the side planks.

    the weights area was just super busy, so I found a vacant bench and just planted myself there. putting my legs on the floor makes me feel more stable; I can lift heavier weight, but I think it is better to keep my feet elevated (I normally do that when on a flat bench)

    I really wanted to do leg raises, but 3 guys were hogging all the captain's chairs when I wanted to. oddly the pullup bars were open...I hadn't done them that way for months, and it didn't feel too bad.




    got up early this morning and took my bike out for a little longer spin:
    Home to Ahwatukee hill loop 51.16 mi 02:43 18.8mph pace

    It is getting darker every morning...had to use my headlamp again for the first ~30 min this morning (if only it would get cooler). Headed over to Ahwatukee and did the little hill loop, clockwise, then swung by the Sheraton Wild Horse Pass on the return trip. It was pretty windy coming back, though it didn't seem quite as bad as Sunday. Certainly warm, around 90F (even at 5:30am), and sunny.
    http://app.strava.com/rides/17064309

    this was a little slower than when I did the same ride last week. not exactly sure why... I'm sure I go a little slower in the dark, you never know what could be lurking out in the bike lane. and the wind on the way back probably held me up a little.
  13. Wednesday 08012012 workouts

    by , August 2nd, 2012 at 12:50 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (LCM)
    Paul coached solo

    got in 300 w/u

    transition set:
    4 x 100 @ 2:00, with each 100 as:
    25 scull
    50 swim
    25 kick

    main 1:
    20 x 50~~
    * 10 @ :55
    * 10 @ :50

    400 recovery pull, breathe every 5 (which I actually did)

    main 2:
    10 x 100~~
    * 5 @ 1:40
    * 5 @ 1:30

    200 w/d

    TTL: 3300m

    every day my hip and other biking injuries seem to be just a little bit better. I hardly felt any issues at all during swim workout today, not even the dive into the pool (just from the bulkhead)

    initially Paul told my lane to do the 50s @ :55, then he must have seen we were cruising them, so he told us around #6 or 8 to take the interval down after 10

    I got a bit frustrated on the 100s set. yes he told us before we started to take the interval down to 1:30 after 5. I was in a lane with 2 others, and was last. the guy leading wore paddles, and had no problem. but when we were switching to 1:30, the guy in front of me didn't switch. I gave him another, then realized we were drifting behind (and the interval wasn't changing), and he wasn't about to let me past...so I did a quick stop at the flags to get ahead. I think it ticked him off, and he told me after, "you're not as fast as you think you are." be that as it may, I made the last 3 100s @ 1:30, the clock doesn't lie.



    had a Toastmasters meeting today. I went from almost skipping the meeting, to going and doing a speech--on the fly. well I had used it for a class I took back in March, but I went without cards, and updated it a bit.
    and actually a gal from there swam in high school and wants to come watch the meet this weekend--she said she'll count for my 1500 and she's thinking of getting back to swimming


    it is always so hard to get in the mood for gym after doing stuff like that, but I tried to just go for it
    went to the 24 Hour Fitness here in Chandler:

    Tmill: 27 min, 365 cal, 3.19 miles, avg 7.1 mph
    2 min warmup
    Jumped to 6.9 mph and increased to 8.2 mph
    1 min warmdown

    Leg rolling: 5 min
    Planks w forearms on roller: 2 x 1:30
    Side planks: 3:00 done as 2 rounds of 45 sec right/45 sec left

    Pullups: 3 x 8 + 5 sec horiz legs

    Standing univ machine biceps curls: 1 x 15 x 80, 1 x 12 x 100, 2 x 10 x 120, 1 x 8 x 130

    Univ machine front lat pulldowns: 1 x 15 x 90, 2 x 10 x 135

    Univ machine seated row: 1 x 12 x 105, 2 x 9 x 135, 1 x 8 x 150

    Leg raises on captain's chair: 3 x 15


    as with Toastmasters, I went from not wanting to run at all to keep pushing my run a minute longer, then another minute, upping the pace at the same time.
    I was really surprised my hip didn't bother me running.

    but I was surprised it bothered me doing leg rolling and side planks. I hadn't even thought about it, but I guess it makes sense, and now I'm glad I skipped the gym Monday. I still rolled a little on the injured side, being extra careful close to my hip. I think maybe doing all this preventative stuff may have helped the injury not to be worse.

    for some reason the leg raises felt especially easy, again not sure why.
  14. Friday 07272012 workouts

    by , July 28th, 2012 at 02:04 AM (aztimm's training blog)
    went up to Mesa-Kino this morning for the AM masters swim workout
    we were in the main pool (SCY)
    Laura was coaching solo

    got in 300 w/u

    main sets:

    800 neg split (11:06)

    8 x 25 @ :45, all fast
    --did 3 & 6 breast

    600, done as 100 easy/100 fast

    6 x 50 @ 1:30, all fast
    --did 1-2, 4-5 free (32, 31, 32, 32)
    --3 & 6 breast (40, 40)

    400, build by 100

    4 x 75 @ 2:00, desc 1-4
    --times about 1:05, 1:02, :56, :54

    200 @ 80%

    100 FAST (1:07, yuck)

    200 w/d

    TTL: 3400 yards


    before I got in the water, I asked Laura if she knew who a certain person was, who questioned her ability to be so perky in the morning. she said she didn't. then I said, "remember someone emailed you about getting me to do a 50 fast off the block, that's him." she said she'd have to do some digging

    the water wasn't too bad. I didn't get a lane with an aerator, but was in one over and I could still feel the difference when I got close.
    we had a decent group, I split a lane with someone, but she seemed to be off in her own world

    I felt much better on the longer efforts than the short ones, and better earlier in the set than later.



    as I started my car to leave Kino, I noticed it struggled to start...but I didn't do anything about it. I brought a coupon for a free Starbucks, so stopped there before going to my office. after I got back in my car there, it wouldn't start
    thankfully I have jumper cables...and I texted a guy from my office, who was there in minutes. but unfortunately, all I got from his car was a clicking sound. then some sort of monster truck parked across the way. I went over and asked the guy if I could get a jump, explained how the other car wasn't enough. he laughed, moved the truck over, and my car immediately started.
    I drove right to WalMart, where they replaced the battery in about 20 min. not only that, but evidently I got the last one from a WalMart (who knew). they say the batteries are supposed to last 5 years (but they don't here in the desert), so I only had to pay about $35...and didn't even have to get my hands dirty.



    after work I went over to the 24 Hour Fitness @ Mesa Riverview:

    Tmill: 24 min, 317 cal, 2.77 miles, avg 6.9 mph
    2 min warmup
    Start at 6.8 mph, increase to 7.9 mph
    1 min warmdown

    Leg rolling: 5 min
    Plank w forearms on green Swiss ball: 2 x 1:30
    Side plank: 3:00, done as 2 rounds of 45 sec right/45 left

    Incline bench: 3 x 9 x 135, 1 x 8 x 145

    Standing single arm triceps dumbbell curl: 2 x 12 x 27.5's, 2 x 10 x 30's, 1 x 8 x 32.5's

    Free motion dual cable cross chest fly: 1 x 15 x 70, 1 x 12 x 75, 1 x 12 x 80, 1 x 10 x 85, 2 x 8 x 90

    Leg raises on captain's chair: 3 x 15

    Swim: 400m


    the gym was unusually dead

    I saw some sort of Olympic pre-opening show while I was running. was both interesting and odd at the same time (but then again, I'd describe the opening ceremonies as quite odd).
    the tv's near the weights were showing baseball or something though.
    I felt pretty good lifting, much of the soreness I had for the last week or 2 is stabilizing--but I certainly wouldn't say I don't get more sore after lifting again.

    I really like the feel of going in the cool water after lifting. I really should do it more often.




    I generally don't watch any sports on tv, but I may break that, at least a little, for these Olympic games. a gal who swam with the age group team at Kino, [ame="http://en.wikipedia.org/wiki/Breeja_Larson"]Breeja Larson[/ame], is doing the 100m breast at the games.
    I've met Breeja several times, actually swam in the same lane as her (just behind her a few times). She's super nice, very mellow and low-key, and I hope she does well.
    (she'll be the 2nd Olympian I've swum with, the other is [ame="http://en.wikipedia.org/wiki/Camilla_Johansson"]Camilla Johansson[/ame] )

    I remember as a kid we'd always watch the equestrian events. I'm not sure I could take more than a few minutes of that right now.

    during the 1996 games, I was doing a semester abroad in Tokyo. the coverage of the Atlanta games we saw over there was quite odd... I never knew there was so much judo, karate, plus all the wrestling.
  15. Wednesday 07252012 workouts

    by , July 26th, 2012 at 12:52 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCM )
    Laura was coaching solo

    got in 500 w/u choice

    transition set (1200m):
    2 x 200 @ 4:00
    --50 swim/50 kick/50 drill/50 swim
    4 x 100 @ 2:00, desc 1-4
    --non free (did breast)
    6 x 50 @ 1:00, desc 1-3/4-6

    main set (2000m):
    4 x (
    3 x 100 @ 1:30
    4 x 50 @ 1:00 recovery)
    15 extra seconds between rounds

    100 w/d

    TTL: 3800m

    when I was swimming last night, there was a meet going on at the end of the main pool. I heard them announcing events as meters, and even asked Jack, "isn't that setup as yards?" he assured me it was meters.

    imagine my surprise when I walked into Kino this morning, and we (the masters) were swimming over in the end (competition) section.
    yea it isn't long course, but heck I'll take it. most people didn't realize it was SCM (instead of SCY) until Laura said something. one guy told me he thought he was just swimming slow.

    we had a decent group, 3-4 per lane. we had 3 in my lane. I begun leading, but then slid to the back when I did 4 x 100 breast, while the others did free. since we had Mr, "go all out for the first half until you die," in my lane, I took advantage of it...let him go first, drafted off of him. then as we were finishing round 2 of the main set he told me that I'd have to lead for round 3. I took off my drag suit and went for it...wasn't really all that bad.
    I got 7-9 sec for those 100s. we probably could have gone @ 1:25... had the air/water been a little cooler, it would have certainly been doable. today, I appreciated @ 1:30

    I was in the 3rd fastest lane. the next lane up did this set/these intervals, the fastest did 100s @ 1:20. the next slowest did @ 1:40, but only got in 3 rounds. then there were 4 other lanes beyond that.
    Laura was all over the place. she'd show up at the end of our lane yelling out times. after we finished, I asked her, "how do you keep track of where everyone is at?" she said, "I just show up yelling out times, pretending like I know what's going on."

    definitely a great set, and I felt like I got a bit out of it



    after work, I headed over to the Mesa 24 Hour Fitness--

    Tmill: 25 min, 326 cal, 2.85 miles, avg 6.8 mph
    2 min warmup
    Start at 6.8 mph and increase to 7.8 mph
    1 min warmdown

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: 3:00, done as two rounds of 45 sec right/45 sec left
    Various stretching + pushups

    Biceps preacher curls: 2 x 12 x 80, 2 x 10 x 90, 2 x 8 x 75

    Hammer strength high row: 2 x 12 x 140, 2 x 10 x 180, 2 x 8 x 230

    Pullups: 3 x 8 + 5 sec horiz legs


    I really had a tough time getting into my run. usually after a couple minutes, I'm fine. but today I really struggled nearly through the whole thing.

    otherwise, the gym was pretty dead. the whole stretching area had maybe 3-4 people in there. the weights area was dead. everything but the Universal Machine had tons of people, all doing pullups right when I initially wanted to. I moved on to preacher curls. then I was going to just leave, and the Univ Machine was wide open, so I thought I'd try pullups then. they weren't nearly as bad as I expected, at the end.
  16. Monday 07232012 workouts

    by , July 24th, 2012 at 01:32 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Dan coached

    w/u:
    200 swim
    200 kick

    transition sets:
    4 x (
    2 x 75 @ 1:15
    2 x 50 kick @ 1:05
    2 x 25 stroke @ :35)

    about a minute rest

    400 pull @ 6:00
    8 x 50 @ :50, descend 1-4/5-8
    300 pull @ 4:30
    6 x 50 kick @ 1:00
    200 pull @ 3:00
    4 x 50 @ :50, IMO
    100 FAST @ 1:30 (1:12ish)
    2 x 50 FAST @ :40 (:32ish)

    200 w/d

    TTL: 3800 yards

    I decided not to even risk the chance with Skyline, and it sounds like it was SCY anyway.
    Laura usually coaches at Kino on Monday, but since she was busy with a kids meet over the weekend she took the morning off

    we were pretty crowded, 3-4 per lane, and I moved around within my lane...from last to first, back again, and back first again.
    this was a little more than the typical Monday recovery set, but my body seemed to do pretty well with it.

    water temp wasn't too bad either, maybe the weekend storms cooled off the water a bit. although it was a rare day that the pool was actually a bit dirty (they keep that pool so clean, I'm sure they vacuumed it during the day today)



    after work I went over to the 24 Hour Fitness @ Mesa-Riverview and got in a decent workout:

    Tmill: 24 min, 311 cal, 2.72 miles, avg 6.8 mph
    2 min warmup
    Start at 6.8 mph, increase to 7.6 mph
    1 min warmdown

    (a former coworker was next to me so we chatted and took at least 2 mi. Warmup. Then a guy with horrible bo was on the other side...)

    Leg rolling: 5 min
    Plank w forearms on green Swiss ball: 2 x 1:30
    Side plank: 3 min done as 2 rounds of 45 sec right/45 sec left

    Bench: 3 x 9 x 135, 1 x 5 x 145

    Skull crushers: 3 x 10 x 70 + 5 narrow presses

    Dumbbell chest fly: 1 x 10 x 50's, 1 x 10 x 55's, 2 x 8 x 60's

    Leg raises on captain's chair: 3 x 15


    just as I was getting there the gym got really busy. I had to wait a few minutes for a tmill to open, but then it seemed like several did at the same time. then when I went over to the stretching area, that was full, and again it emptied out when I was finishing.

    so in addition to seeing the former co-worker, there was a guy there who had worked in with me a while ago when I was doing preacher curls. he was just in front of me when I was benching, came and asked if I would spot him for dumbbell presses, but of course he was using 100# dumbbells. I told him that was 30# more than I even weigh. anyway, I did have to help a little on his last 2 reps.

    as for my bench, now that I've been back lifting ~2 weeks, the initial soreness has faded, and I can very gradually increase. I know I'll feel those skull crushers though...

    and yes, there's a Seinfeld for everything. I kept thinking of this one while on the tmill and after:
    [ame]http://en.wikipedia.org/wiki/The_Smelly_Car[/ame]
    like that Seinfeld, I could smell it while on the tmill, after he left, then even while doing planks the smell had grown to my shirt. but at least for me, after I showered it was all gone
  17. Friday 07202012 workouts

    by , July 21st, 2012 at 01:49 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Laura coached solo (Paul did H2O polo)

    got in 500 w/u

    300 swim
    200 pull (used paddles + buoy)
    100 kick (used fins + board)
    50 scull

    16 x 25 @ :30, 3 easy/1 fast no breath

    100 easy

    100 FAST for time (1:09)

    100 easy

    12 x 25 @ :30, 2 easy/1 fast no breath

    50 easy

    200 FAST for time (2:29)

    50 easy

    8 x 25 @ :30, 1 easy/1 fast no breath

    100 easy

    100 FAST for time (did breast, 1:29)

    50 easy

    4 x 25 @ :40, all fast no breath

    50 easy

    50 FAST for time (:31)

    200 w/d

    TTL: 3300 yards


    the water almost felt a bit refreshing. when I see the aerators running, I prefer to get in a lane where they hit. initially, there were aerators going at both ends. but someone in the next lane complained to Laura, so she shut one off

    even with cooler water, I still wasn't that fast today. a fast 100 from a push should be around 1:05. but after my 1:09, when the 200 came around, I set a goal to go under 2:30 and at least I beat that.

    I may not have gotten all of the easy swims right; it was either a 50 or 100 both before and after fast swims.

    I chatted with Laura about my quest to swim in all of the Chandler pools. She hadn't heard of Arrowhead pool either, and was shocked that there was another 50m pool in the area. seems it is one of the city's best-kept secrets.




    after work today I went over to the 24 Hour Fitness @ Mesa-Riverview and did the following:

    Tmill: 27 min, 359 cal, 3.14 miles, avg 6.9 mph
    2 min warmup
    Start at 6.8 mph, various increase to 7.9 mph
    1 min warmdown
    Splits: 9:25, 17:40, 25:42

    Leg rolling: 5 min
    Planks w forearms on roller: 2 x 1:30
    Side planks: 3:00, done as 2 rounds of 45 sec right/45 sec left

    Pullups: 3 x 8 + 5 sec horiz legs after each

    Hammer strength biceps curls: 1 x 15 x 70, 2 x 12 x 80, 2 x 9 x 90

    Hammer strength front lat pulldowns: 1 x 15 x 90, 2 x 12 x 140, 2 x 9 x 190

    Standing biceps hammer curls: 2 x 12 x 35's, 1 x 9 x 40's

    Rear delt machine: 1 x 15 x 60, 1 x 12 x 75, 1 x 10 x 90, 2 x 8 x 105

    Leg raises on captain's chair: 3 x 15

    Swim: easy 400m


    I was going to call my run early, somewhere around 2.7 miles or so. then suddenly Metallica's, "Enter Sandman," came on so of course I had to finish out the song
    the run actually felt pretty smooth, and it almost felt like they may have changed/adjusted the belt on the treadmill (it felt super coushiony, and my shoes aren't brand new).

    there were 2 other guys I worked in with doing pullups. I sometimes feel like I'm in the way, but at least with 3 of us we more or less just rotated through. and I think I did more pullups on each set than they did.

    I really wanted to do preacher curls, but another guy was on it. I probably should have tried to work in, but I really don't like doing that, especially for that. and since I did a machine, I did my hammer curls later on. I just hope I didn't overdo my biceps.

    the swim felt really great! water was nice and cool.
    on one length there was a guy who seemed to race me. except I wasn't really racing (well I did pick up my pace a little), and when he got to the next wall, he stopped, while I flipped and kept going.
  18. Wednesday 07182012 workouts

    by , July 19th, 2012 at 12:58 AM (aztimm's training blog)
    went to Mesa-Skyline for the AM masters swim workout
    we were in the main pool (SCY )
    Jon coached

    got in 400 w/u

    12 x 50--4 sets of 3, done as:
    #1: kick @ 1:10 (used board, no fins)
    #2: 25 scull/25 drill @ 1:10
    #3: swim build @ 1:00

    2 rounds of (no extra rest):
    4 x 100 @ 1:30
    4 x 50 @ :40

    300 easy recovery

    2 rounds of (no extra rest):
    4 x 50 @ :45
    4 x 25 @ :20

    200 w/d

    TTL: 3300 yards

    don't know what is going on... Skyline is supposed to be set up 50m, but both Monday and today it was 25 yard Maybe I'll just go to Kino instead.
    at least it looks like I'll have a group to do some Monday open water swims @ Saguaro Lake

    I shared a lane with a guy and the two of us did the set above. the other lanes adjusted to slower intervals.
    the main sets today were deceptively difficult. I almost was about to say that we could do the 100s @ 1:25...or even 1:20. but after doing 50s @ :40, I really appreciated the extra rest on the second round.

    for the 50s/25s set, the guy I shared with (notorious for self-adjusting sets to get more rest), wanted to take more rest at some point. I heard him starting to say something as I pushed off on a 25, but just kept swimming. he managed to just catch up.
    yea I'd love to get some extra rest myself, but I know doing sets like this are good for me, so I try to push myself and keep to the intervals



    had Toastmasters again today, so after that finished, I just went to the Chandler 24 Hour Fitness. wasn't really feeling it, but managed a short set:

    Tmill: 24 min, 315 cal, 2.75 miles, avg 6.8 mph
    2 min warmup
    Start at 6.8 mph, various increases to 7.6 mph
    1 min warmdown

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: 3 min, done as 45 sec right, 45 sec left x 2

    Decline bench: 3 x 9 x 135

    Life fitness triceps extension, single arm: 2 x 12 x 40, 2 x 10 x 45

    Free motion dual cable cross chest fly: 1 x 15 x 70, 1 x 12 x 80, 2 x 8 x 90

    Leg raises on captain's chair: 3 x 15


    my run went through phases. tough to start, felt ok, then various pains, then felt good. eventually my music won out, with American Pie (a long song) keeping me entertained and speeding up.

    for the first time I ever remember, when I walked out to the benches w/barbells, every single one was available. I'm not used to having such choices... hadn't benched in weeks, so wanted to go easy. the decline felt ok.

    on the very first set of triceps stuff, I somehow hit my left elbow (that I wasn't even using) with the machine. my left arm is weaker anyway, but tonight it was much more of a struggle than my right.




    so at what point is it acceptable for guys to parade around the locker room naked?
    well tonight's wasn't quite...he was wearing shoes and socks. I really don't even know how that could happen.
    I bring my swim towel in with me, after I shower I wrap it around my waist, go to my locker, put on a t-shirt, then take off the towel and put on underwear, then pants or shorts.
    last week, I saw another at the Mesa gym. I'd say nearly every gym has this going on, very odd. does the same thing happen in the ladies' locker room?
    makes me think of this line:
    "After a long day at work, I *don't* want to see that! "
    --Valerie Cherish (Lisa Kudrow), "The Comeback"



    we started watching, Political Animals last night. it took me a little while, but I got into it and had to watch the whole episode, up an hour or more past my usual bedtime. it made waking up at 4:30 this morning (and staying up all day) especially difficult.
    anyway, it is a great show! I've always been a fan of Sigourney (I have no idea how she looks so good for 62). and this is my favorite of her lines:
    [nomedia="http://www.youtube.com/watch?v=RDqTwSO1DDc"]Get Away From Her You Bitch - YouTube[/nomedia]
  19. Friday 07132012: PM run/weights/swim @ gym

    by , July 14th, 2012 at 12:36 AM (aztimm's training blog)
    thankfully my car was ready this afternoon! although it did cost nearly $600 for a new key and a new ignition cassette. crazy

    since I was up there anyway, I just went to the Tempe 24 Hour Fitness, Price/Baseline and here's what I did:

    Tmill: 28 min, 370 cal, 3.22 miles, avg 6.9mph
    2 min warmup
    Start at 6.7 and increase .1 mph every 3 min
    At 19 min, increase .1 per min
    Sit at 7.5 mph for 3 min
    Increase .1 mph to 27 min
    1 min warmdown
    Mile splits--roughly 9:30, 18, 26

    the area near the treadmills was nice and cool. the a/c must have been cranked, there were ceiling and floor fans on. almost to the point that I was chilly...but not quite. it felt really nice.
    plus it seemed that they either replaced the treamills or at least changed out the belts. mine felt so soft (well I'm using fairly new shoes too).


    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:20
    Side planks: 3 rounds of 30 sec right/30 sec left
    Various stretching

    Pullups: 3 x 8 + 5 sec horizontal legs after each set

    Univ machine standing biceps curls: 1 x 15 x 90, 2 x 12 x 120, 2 x 9 x 130

    Univ machine front lat pulldowns: 1 x 15 x 90, 2 x 12 x 120, 2 x 9 x 135

    Hammer strength shoulder press: 3 x 9 x 90

    Leg raises on captain's chair: 3 x 15

    with the recent remodel, they re-did the carpet in the weight area, but the machines and stuff all seem the same. actually, it took me a while to find some stuff...I walked all over looking for the preacher curl, finally gave up and did the Universal...then while doing lat pulldowns I saw it just down from the Univ Machine.
    and the captain's chair had moved...there used to be a view from it, now it is mostly stuck in a corner.

    overall, a pretty nice gym experience. I may swing by this location once in a while.


    Swim (SCM)
    2 x 400, at about 80%. no paceclock, but I'd guess around 6 to 6:30 per 400.
    water was nice and cool...so cool in fact that my legs almost started cramping when I first got in.
    I had thought of doing a mini 1000 set, but I was pretty beat by this point. my chest was really feeling weights from Wed (I'm afraid how I'll feel tomorrow/Sunday). such is life of getting back to lifting after a couple weeks off.
    I almost felt like I was back in Houston...the pool (as well as the whole gym) was exactly the same.


    as I was leaving, I asked the guy at the front if the gym was usually this dead. he said that Fridays are typically slow, but today was even more so. he asked me which location I usually go to...he kinda laughed when I said, "usually Mesa-Riverview, sometimes Chandler, once in a while Gilbert."

    and since I was in the area, I picked up Thai food for dinner from Yupha's Thai Kitchen, clearly the best Thai food in metro Phoenix (without breaking the bank).
  20. Wednesday 07112012 workouts

    by , July 12th, 2012 at 01:35 AM (aztimm's training blog)
    went to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)...on the end with the bulkhead as a wall
    Paul & Laura were coaching, I was with Paul's group

    got in 400 w/u

    4 x 25 @ 25, free
    4 x 50 @ 50, stroke (did breast)
    4 x 75 @ 1:15, free
    4 x 100 @ 1:40, supposed to be IM (did fr/bk/br/fr)

    1000 neg split (ouch)

    4 x 25 @ :30 power kick (used fins)
    4 x 50 @ 1:00, swim (kept the fins on)
    4 x 75 @ 1:30, u/w kick (again fins)
    4 x 100 @ 2:00 (I think I just swam this)

    500 fast for time (6:25ish)

    200 w/d

    TTL: 4100 yards

    we had a decent turnout, but there weren't many fast people there. somehow I ended up in the 2nd fastest lane.
    I went 3rd in the lane for the first bit, and was fine going last for the 1000. I started catching the gal in front of me, but then I just inserted a 25 breast. she stopped to let me go, so I didn't get to do an easy draft as I initially planned

    the last 500 was supposed to be 2 x 500, but we didn't have enough time. and Paul wanted us to use fins + paddles. I put on my fins, put on my paddles, but then a strap came out of my paddles. I got it back in, put them on...and it immediately came out again. the others in the lane already left, so I kinda just jumped in after they both did 100.



    after work, I went over to the 24 Hour Fitness @ Mesa-Riverview, and here's what I did:

    Tmill: 26 min, 335 cal, 2.92 miles, avg 6.7 mph
    2 min warmup
    Start at 6.6 mph, gradual increase to 7.7 mph
    1 min warmdown

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:40
    Side plank: 2 min done as 30 right, 30 left, repeat

    Dumbbell chest press: 1 x 12 x 47.5, 1 x 12 x 55, 2 x 10 x 60, 1 x 6 x 65...barely

    Triceps skull crushers: 3 x 12 x 60 + 6 narrow presses after each set

    Star trak pec fly: 1 x 15 x 120, 1 x 12 x 150, 1 x 12 x 165, 2 x 10 x 180


    I really went with no real set plan. figured I'd jump on the treadmill, see how it felt, do some leg rolling, then go from there.
    I hadn't run for 2 or 3 weeks. I wanted to in NYC (had planned to run in CP, or at least Battery Park near my hotel), but just didn't have the time.

    I think it was a bit warm in the gym, my shirt was totally soaked by the time I finished on the treadmill, and of course I forgot a hand towel. I used some paper towels to clean off my machine, and myself as best I could

    the leg rolling and first set of planks felt fine. those side planks really hit me though, I usually do sets of 45 sec, but today 30 was more than enough.

    really didn't want to bench a barbell, and I can't remember the last time I benched dumbbells, so that was a good move. I probably did more than I should have, and I'll probably feel it on Friday.
    I did take the skull crushers a little lighter, but I'm sure I'll still feel those (I almost always do, especially after time off)
    it is rare that I find the pec fly machine vacant, it is the most popular machine in the whole gym. I ran over to it....and it felt fine too. lifted just a little lighter than normal, but not too far off.



    I'm thinking of doing the AZ LMSC Long Course meet in a few weeks:
    http://www.teamunify.com/EventShow.j...54&team=amsmac
    Probably just Saturday.
    the events I'm thinking of:
    1500 free
    100 free
    100 breast
    400 free

    the 1500/100 and 100br/400 fr are back to back, but there should be some time in between.
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