View RSS Feed

Strength Training and Dryland Workouts

  1. Monday 03192012 workouts

    by , March 20th, 2012 at 01:21 AM (aztimm's training blog)
    went over to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Paul & Laura were coaching, I was with Laura's group

    400 w/u choice

    2 x (4 x 75 @ 1:15)
    --1 easy
    --2 50 easy/25 fast
    --3 25 easy/50 fast
    --4 fast

    2 x (4 x 75 kick @ 1:20)
    --same as above
    --used fins + board

    4 x 300 @ 4:30
    1--easy, 4:10
    2--200 easy/100 fast, 4:00
    3--100 easy/200 fast, 3:52
    4--fast, 3:47

    250 easy
    4 x 25 build to 80% @ :30
    100 easy

    2 x (100 @ 1:30, 4 x 25 @ :20) pull (used my large paddles + buoy)

    200 w/d

    TTL: 3850 yards

    since Paul is leading the group focused on the upcoming meet, I'll be swimming with Laura's group for the next week or so. I'll probably do a mini-taper from swimming and weights to prep for my big ride.

    it was chilly, some lingering showers, but the water felt nice and warm and there was steam rising across the pool.

    there was a guy in the next lane who wore fins for much of the set, but we did it together. well actually my goal for the 300s was to not have him lap me, and I was successful (barely on the last).

    just when I thought it was the end of workout, Laura threw that mini-pull set at us.





    after the storm came through yesterday, it was chilly (for here) today. on my way to the gym I got an awesome view of Four Peaks (mountains northeast of the area) shrouded with snow. it doesn't happen too often, and I thought we were past that time for this season.


    went to the gym after work:

    Tmill: 21 min, 263 cal, 2.32 miles, avg 6.6 mph
    About 2 min warmup
    Jog to 20 min, 6.7 to 7.7 mph
    1 min warmdown

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 90 sec
    Side plank: 2 x (right, left) @ 30 sec

    Decline dumbbell chest press: 1 x 15 x 45's, 1 x 12 x 52.5's, 2 x 10 x 65's, 1 x 8 x 70's, 1 x 6 x 75's

    Decline skull crushers: 4 x 10 x 75 + 5

    Star trak pec fly: 1 x 15 x 105, 1 x 12 x 165, 2 x 10 x 180, 2 x 8 x 195

    Hoist roc it seated dip: 1 x 12 x 121, 1 x 10 x 137, 2 x 8 x 151

    Leg raises hanging from Pullup bars: 3 x 8


    all the treadmills were taken when I got there, so I kinda milled around to wait for one. I saw a gal having problems setting hers, and eventually she gave up and got off. I went to it, got situated, then realized it had the error. so I went around and reset the machine...and was fine running. I'm sure she was pissed when she saw me using it

    I hadn't done leg raises from the pullup bars since I think November. I was extremely careful not to jump down after doing them, and decided to just build up slowly.

    both my chest press and skull crushers were a match at PB's. I hadn't touched the 75# dumbbell for close to 2 years.



    have a work daytrip to Prescott, AZ tomorrow. the town got 21" of snow over the weekend, but I've been told that the roads are all cleared up. I can't even remember the last time I've seen snow up close (yea I saw it in the mountains today, but that's somewhere around 30-50 miles away). I have to remember to bring a jacket with me. maybe I'll make a snowball
  2. Friday 03162012 workouts

    by , March 17th, 2012 at 01:46 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Paul and Laura were coaching; I did a rare mid-workout switch from Paul's to Laura's group

    was early and did 600 w/u choice

    with Paul's group:
    12 x 25 @ :35, build to flags

    then switched to Laura's side...
    100 various (while I caught up with my new lane)

    6 x 75 @ 1:15, did free/breast/free

    16 x 25 @ :35
    --focus on pushoff/streamline
    --build with a turn, right into
    --easy
    --90%

    16 x 50 @ 1:15, all at 90%
    --4 free
    --4 non (breast)
    --4 free
    --4 non (breast)

    100 easy

    50 FAST (did breast off block :35)

    400 w/d

    TTL: 3150 yards

    I reluctantly got in with Paul's group when I started. then he told people in a lane that could go either way that they'd want to go with Laura's group, it would be more exciting. after that, I was looking for a reason to move. some late-comers forcing us to shuffle gave me that reason

    that said, it is tough to get upset when swimming with Laura. she's always so upbeat and positive, running around with her stopwatch, keeping everyone motivated. she had everything written on the whiteboard so we knew the fast 50 was coming.

    my times for the 50s were ok...mostly 33 to 35 for free, and 40 to 42 for breast (maybe a 39 or 2).
    really debated if I was ready to try a block, I last did a block start 6 weeks ago today (tomorrow is 6 weeks since my injuries happened). the start/dive felt fine.



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

    Tmill: 24:30, 305 cal, 2.69 miles, avg 6.6 mph
    3 min warmup
    Various jogging, 6.7 to 7.6 mph
    1-1/2 min warmdown

    Leg rolling: 5 min
    Planks w forearms on roller: 2 x 90 sec
    Side planks: 2 each @ 30 sec l/r

    Pullups: 4 x 8

    Univ machine standing biceps curls: 1 x 15 x 80, 1 x 12 x 100, 2 x 9 x 120, 1 x 8 x 130

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

    Univ machine seated row: 1 x 15 x 90, 2 x 12 x 135, 1 x 8 x 150

    Situps on decline bench: 3 x 30, each round 10 normal, 20 Rocky


    was so happy to get in a decent run, my longest since late Nov. I felt ok, just have to keep the speed around 7.0 mph until I know I'll be finishing up.

    I was being lazy with my weights; did the pullups, and nearly everything else all on the Universal Machine. the nice thing about the gym not being busy.


    after weights, I did a quick swim--

    300 swim
    200 done 25 breast/25 free
    100 swim

    TTL: 600 SCM

    felt really good to just loosen down after lifting.
  3. Wednesday 03142012 workouts

    by , March 15th, 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), and just 2 in my lane so we split
    Paul and Laura were coaching, I was with Paul's group...but deviated a bit


    got in 400 w/u

    1 x 25 @ :20
    2 x 25 @ :25 (did breast)
    3 x 25 @ :30
    4 x 25 @ :35 (more breast)

    50 easy

    1 x 50 @ :35
    2 x 50 @ :40
    3 x 50 @ :45
    4 x 50 @ :50
    --did all free, and mostly a continuous swim for ~200 or so. it is extremely rare I can swim a 50 in :35 (heck :40 is tough for me)

    50 easy

    500 (supposed to be team pursuit...), finished somewhere around 6:56

    50 easy

    100 fast (1:12 is what the clock said as I looked when I touched, but Paul said 1:09, not sure why the diff)

    150 easy

    1000 free for time (13:34), did it as 75 moderate/25 fast

    150 easy

    300 kick (used fins, mostly board)
    towards the end I ditched the board and kicked on my back
    then I have no idea why but I did a fast 25 fly with fins solo, in :14

    200 w/d

    TTL: 3700 yards


    I felt fine when I woke up, drove to the pool, and felt pretty good in my w/u and that first set of 25s. by the 50s I was really feeling all the stuff I had done over the past few days. my quads were screaming at me from spin last night. and oddly my biceps were doing the same thing (I can't remember ever noticing sore biceps while swimming before).

    the 500 was supposed to be with fins (maybe paddles too, I'm not sure). but there was absolutely no way I was putting on fins. I told the gal I was with to lead, she went to the side after 100, I led the 2nd, then she never went to the side. I kinda lost interest around 400. oh, the whole point of them was our lane and another were supposed to beat a super fast gal 2 lanes over (the only way I'd ever be faster than her is maybe with a motor attached). so she got to select who did what as punishment for not winning. I was in no mood to race, and again refused to put on fins or paddles, so Paul gave me a 5 sec lead, which was gone by 25 yards.

    most of the easy swims you see are when other people were racing. rather than sit on the wall and watch, I figured I'd be somewhat productive (and work on the lactic acid), went to a vacant lane and did very easy swimming.

    the 1000 again was supposed to be team pursuit. the gal I had swum with wanted me to do it, but I said absolutely not, so she moved to another lane...I had the lane to myself for a bit, until she moved back. Paul mostly ignored me, but told someone else who was swimming solo (but she played along using fins + paddles) about the 75/25 so I figured I'd try it, and mostly swam with her (just a touch faster). considering how I felt, my time wasn't half bad.



    had a very busy day at work, including a trip to downtown Phoenix. since my office moved to Mesa, I hardly get out of the East Valley. it was a beautiful day (around 75 at 11am), I got there early, headed over to Starbucks at PHX city hall, and sat outside near a waterfall to relax before I presented to a group of district managers.


    after work, I headed to the 24 Hour Fitness @ Mesa Riverview and had an interesting workout--

    Tmill: 3 min, I think .2 miles...then it just randomly stopped and all other working tmills taken

    Elliptical: 12 min, 152 cal, 1.3 miles

    Tmill: 21 min, 272 cal, 2.36 miles, avg 6.7 mph
    1 min warmup
    19 min run
    1 min warmdown

    Leg rolling: 4 min
    Plank w arms on roller: 2 x 90 sec
    Side plank: 2 x 30 sec each side

    Decline bench: 2 x 12 x 135, 2 x 6 x 155

    Life fitness triceps extension: 1 x 15 x 80, 2 x 12 x 110, 2 x 10 x125

    Dumbbell chest fly (flat bench): 1 x 15 x 45's, 1 x 12 x 55's, 2 x 8 x 65's

    Leg raises on captain's chair: 3 x 15


    I got pretty pissed off when the tmill randomly stopped, was just getting in a groove. was even more so when all the others were taken, but there were plenty of ellipticals open. I had thought of doing elliptical longer, but it seemed to bother my quads more than running, and I noticed some tmills open, so moved back. got into a groove pretty fast...and had, "Vogue," playing to keep me going.

    otherwise I just tried not to overdo things too much with weights. I was reading in someone else's blog (don't remember which) about side planks. my ankle is just about ready to experiment with things like that.
  4. Monday 03122012 workouts

    by , March 13th, 2012 at 02:02 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Paul & Laura were coaching, I was with Paul's group

    did 50 w/u (was late)

    10 x 50 @ :45
    10 x 25 kick @ :10 rest (used fins + board)
    300 IM done 25 drill/25 swim/25 kick

    10 x 50 @ 1:00, 5 w/right paddle, 5 w/left paddle (both desc 1-5)
    10 x 25 kick @ :10 rest (used fins and did them on my back, odds flutter/evens dolphin)
    300 done 25 scull/75 swim

    10 x 50 @ :45 w/fins + paddles, desc 1-5
    10 x 25 @ :10 rest u/w shooters w/fins

    300 w/d

    TTL: 2900 yards

    I might be missing something, not quite sure...it seemed like more distance while we were doing it. Paul sometimes posts the workouts in the workout forum, but all he posted is how he isn't posting for 2 weeks due to the team tapering...

    anyway, a friend of mine who I've run with a bunch decided to finally try coming to workout. he texted me that he was on his way, and I debated waiting for him...but ended up getting in when I got there. but I did chat with Laura and she was ready for him when he arrived. his comments were: it is hard to slack off when you're circle swimming, you have someone in front/behind. Plus he had Laura giving him the set and trying to make improvements (she came over and updated me a few times during the set too). he says he'll come tomorrow, but I warned him that Tuesdays are usually Paul-only...

    as for me, I swam with Paul's faster 3 lanes, the initial 50s were a little bit of a rude awakening, but not horrible. I tried keep up with a fast guy in the next lane on the fins + paddles set (for some reason I'm MUCH faster with paddles).

    Paul tried to give me a guilt trip on entering the AZ SCY state meet, said something how, "it's only twice a year." I told him how I'm already entered in the Chandler Century Ride, "they only do it every 100 years..." (and the gal who I shared the lane with said I won ) In theory, I guess I could do Day 2 of the swim meet, but I doubt my legs will have much in them after biking 65 miles.
    I don't know...I've become a pool snob, and I don't really care for the PHX swim club pool. it is just super convenient (and the pools are fantastic) to go to Kino or Skyline. but my century ride start/finish is even closer, just 1-1/2 miles from home--I'll just do an easy ride over rather than deal with driving/parking.
    I'm checking with my Chandler Aquatics contacts and see if they could add a 100 x 100s for the centennial celebrations also



    after a very good day at work, I went over to the 24 Hour Fitness @ Mesa Riverview and did the following--

    Tmill: 22 min, 270 cal, 2.38 miles, avg 6.5 mph
    3 min warmup
    Around 2.2 miles, mostly right at 7.0 mph (8:30 pace), peak at 7.5
    1 min warmdown
    Longest since injury!!!
    Don't fear the reaper

    Leg rolling: 4 min
    Plank w forearms on roller: 2 x 90 sec

    Pullups: 3 x 8

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

    Biceps preacher curls: 1 x 15 x 80, 2 x 12 x 90, 2 x 8 x 95

    Life fitness lat raise: 1 x 15 x 50, 2 x 12 x 65, 1 x 8 x 80

    Life fitness biceps curls: 1 x 15 x 65, 2 x 12 x 110

    Leg raises on captain's chair: 3 x 15


    this was my longest run in months. I figured out why I died so soon on Friday. pretty simple actually...I went out to fast. today I just held that stead 8:30 min/mile (or 7.0 mph) for a long time. yes it was annoying, but I decided if I could make it to 1.8 miles, then I could increase...and did.
    it turned into a Blue Oyster Cult run...with
    [nomedia="http://www.youtube.com/watch?v=Tpy_pYXSpPA"]Blue Oyster Cult - Don't Fear The Reaper - YouTube[/nomedia]
    then [nomedia="http://www.youtube.com/watch?v=pTvbXMRMnHo"]I'm Burnin' For You-Lyrics-Blue Oyster Cult - YouTube[/nomedia]
    not songs to get my HR up too much, but both really helped me just hold a steady pace.

    the weights area was crazy busy, but I still managed to get in a decent workout. my weights are about back to normal. still want to get my pullups back up a little, but better 8 than 0.
  5. Friday 03092012 workouts

    by , March 10th, 2012 at 12:37 AM (aztimm's training blog)
    went up to Mesa-Kino this morning for the masters swim workout
    we were in the main pool (SCY)
    Paul was coaching solo

    was early and got in 600 w/u

    4 x (4 x 25 @ :30), variables supposed to be reverse IM, but I did free/breast/back/free

    16 x 50 @ :50, every 4th fast (some used blocks)
    12 x 50 @ 1:00, every 3rd fast
    8 x 50 @ 1:10, ever 2nd fast
    4 x 50 @ 1:30, all fast (went in heats :45 apart)

    300 w/d

    TTL: 3300 yards


    was much more in the mood for a long aerobic set, but it wasn't meant to be.
    I really wasn't feeling fast...my 'fast' 50s free were around 35 (@ :50) and 32 (@ 1:00), so I switched to back for the 3rd set (around 40-42), then breast on the last (around 38)
    all of these were from a push; considered trying a block, but it is always tough to know when to try it again after injury.



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

    Tmill: 18 min, 208 cal, 1.85 miles, avg 6.2 mph

    Foam roller: 5 min
    Plank w forearms on roller: 2 x 1:30
    Ladder drills: 2 rounds

    Pullups: 3 x 8

    Bench: 2 x 12 x 135, 2 x 4 x 155, 1 x 8 x 135

    Freemotion dual cable cross chest fly: 1 x 15 x 70, 1 x 12 x 80, 3 x 10 x 90

    Skull crushers on decline bench: 4 x 12 x 70 + 6

    Dumbbell chest press on decline: 1 x 12 x 50, 1 x 10 x 55, 1 x 8 x 60

    Leg raises on captain's chair: 3 x 15


    really wanted to get in 2 miles on the treadmill. I struggled with breathing. did about a mile, then walked 1-1/2 min, then ran some more. I think my fastest pace was about 7.3, but the speed was really all over the place.

    otherwise I just felt very weak. but that happens when I don't lift for almost 2 weeks. I don't know of anything that should hold me back from lifting for a while, so I should get it back.
  6. Monday 02272012 workouts

    by , February 28th, 2012 at 12:32 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Paul and Laura were coaching, I was with Paul's group


    got in 100 w/u

    4 x 300 (on Paul's sendoff)
    --DPS
    --build
    --ascend (start out fast then get slower)
    --hold the middle part of build/ascend (1650 pace)

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

    4 x 300 @ 4:30 w/fins & paddles
    (done same as above)

    4 x 100 kick @ 2:00, with fins + board

    4 x 100 @ 1:30, IMO
    (I did free-free-breast-free)

    5 x 50 kick @ 1:00, with fins + board

    4 x 50 @ 1:00, IMO
    (did fly drill-back-breast-free)

    8 x 25 underwater @ :40

    200 w/d

    TTL: 4550 yards


    all of Paul's group pretty much did the same thing, on the same sendoffs. evidently the fast people were either slacking or just got a ton of rest.
    I was hesitant to try fly or back, but figured a 50 wasn't bad. I'm never good at fly, but drill is ok. and back wasn't bad.

    generally a nice little warm-up/recovery set.


    right after that, I went up for my massage with Stephanie. she said my ankle doesn't look too bad, and generally my legs weren't bad at all--they've been far worse. she actually spend a good deal of time working my back and shoulders...with biking more they're getting a bit tight.



    then after work, I went over to the gym and got in--

    Elliptical: 20 min, 254 cal, 2.17 miles, crossramp 8, resistance 8 to 12

    Tmill: 10:30, 120 cal, 1.07 miles, avg 6.2 mph.
    2 min warmup
    7 min jog at 6.7 to 7.5 mph
    1.5 min warmdown

    Leg rolling: length of Comfortably Numb

    Pullups: 3 x 8

    HS ISo lateral bench press: 2 x 12 x 90, 2 x 8 x 140

    Univ machine triceps bar pulldowns: 1 x 15 x 50, 1 x 12 x 60, 1 x 10 x 70, 1 x 8 x 80

    Dumbbell chest fly: 1 x 15 x 50's, 1 x 12 x 60's, 1 x 10 x 65's

    Leg raises on captain's chair: 3 x 15


    gym was SUPER BUSY, especially weights. it was like this last week too. I think the college kids must have suddenly realized that Spring Break is coming up soon, and they decided to try to get in shape. oh well, hopefully after that it will taper off again.
    because it was busy, it gave me the chance to try the HS chest press. it was surprisingly more difficult than I expected.
    tonight seemed to be the night of seeing people I know at the gym, saw Lindsey, my friend Karen (from a former job), and then lifted with my friend Fredrick.

    Updated February 28th, 2012 at 07:35 AM by aztimm

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. Friday 02242012 workouts

    by , February 25th, 2012 at 12:35 AM (aztimm's training blog)
    went up to Mesa-Kino for the early AM masters swim workout this morning
    we were in the main pool (SCY)
    I went with Paul's group

    got in just 200 w/u

    8 x 100 @ 1:30, desc 1-4/5-8
    100 easy kick

    4 x 200 @ 3:00, desc 1-4
    extra 30 sec rest
    4 x 200 @ 2:50, desc 1-4
    extra 1 min rest
    4 x 200 @ 2:40, desc 1-4 (I used buoy + large paddles)

    200 easy

    200 FAST for time (2:22.7)

    12 x 50 kick @ 1:00 (used fins and did them on my back)

    500 pull

    100 easy

    TTL: 5100 yards


    I showed up for the early 5:30am start. for once Paul didn't tell me that I was late (even when before I wasn't planning to swim with his group).

    had 2 goggle straps snap on me today. very odd, I can't remember the last time I've even had one snap. the first was a pair I've been using since at least Dec (I wore them for the BU meet), and I knew the strap was suspicious. the other was a mirrored pair that I probably used last summer. thankfully I had a pair in my bag still in the package, so I broke those out.

    I shared a lane with one guy, but he did different intervals for everything, so I pretty much did most of the swim solo.
    the fast 200s was done in heats, but it just worked out that after I finished my 200s, then did an easy 200 it was time for me to go with the next group. someone suggested I go off the block, but I just rolled my eyes... although my ankle is improving, I think I should wait until at least next Friday before I do blocks. that is a decent time for me from a push...I know I went out too fast, and I'm sure my last 50 was much slower than the first.

    this was my longest swim I think since I did the 100 x 100's on 12/31.




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

    Elliptical: 15 min, 193 cal, 1.65 miles, crossramp 8, resistance 8 to 12

    Tmill: 8 min, 87 cal, .79 mile
    2 min warmup
    5 min jog at 6.7 to 7.2 mph
    1 min warmdown

    Biceps preacher curls: 2 x 12 x 80, 2 x 10 x 90, 2 x 8 x 95

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

    Star trak rear delt: 1 x 15 x 60, 1 x 12 x 90, 1 x 12 x 105, 2 x 10 x 120

    Univ machine standing biceps curls: 1 x 15 x 80, 1 x 12 x 100, 2 x 10 x 120

    Univ machine seated row: 1 x 12 x 90, 2 x 10 x 135

    Leg raises on captain's chair: 3 x 15


    just when I was starting to shut down at work at 5:30, my phone rang. I knew I shouldn't have answered it, but I did...and finally left work around 6, but thankfully traffic to the gym wasn't bad. and the gym itself wasn't horribly busy, and got in everything I wanted when I wanted to.
  8. Wednesday 02222012 AM Swim & PM Gym

    by , February 23rd, 2012 at 12:32 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout today
    we were in the main pool
    Paul & Laura were coaching, I was with Laura's group

    got in 400 w/u

    400 done 25 fist/25 overkick

    warm-up set, no extra breaks--
    4 x 50 @ :55
    4 x 50 @ :50
    4 x 50 @ :45
    4 x 50 @ :40

    200 easy pull

    main set, no extra breaks--
    2 x 200 @ 2:45
    6 x 25 @ :40
    2 x 200 @ 2:45
    6 x 25 @ :40

    pull set, no extra breaks--
    2 x (125 @ 1:45
    75 @ 1:05)
    --used buoy + large paddles
    --goal was to work the 125 (think I did 1:25, 1:27)

    300 w/d, and actually did some real breaststroke

    TTL: 3600 yards


    I really can't say enough how much I like swimming with Laura coaching. she has a good mix during her sets, she is always so positive and energetic, and I can joke with her and she'll dish it back

    toward the end of workout I told Laura, "your workouts are supposed to be easier than Paul's."
    she said, "that's the misconception because I also coach the slower swimmers."

    so I went 2nd on the 50s. I usually struggle to make 50s @ :40, so I didn't even look at the clock, but just assumed I was behind and mostly just did touch + go. of course after we finished Laura told me she was trying to get my attention because we ended up doing them on :35

    I led for the main set, and really need to work on my pacing for multiple 200s. I did the first in 2:32/2:33, then the 2nd around 2:40. on the first round Laura's faster lane (there was one faster lane before Paul's group started), did them on 2:30, and I was kinda dreaming and thought I might make that. but on the second round I don't really have an excuse.

    Laura has been suggesting that I do breast for a while, so I finally gave in during my warm-down today and think I mixed in about 100. the kick isn't necessarily painful, just feels weird on my sprained ankle.

    I ran into Paul just before I left and told him I'll probably try swimming with his group on Friday. it isn't necessarily faster people, but a little different type of set.



    after work, I headed over to the 24 Hour Fitness @ Mesa Riverview and did the following--

    Elliptical: 20 min, 2.15 miles, 252 cal, crossramp 8, resistance 8 to 12

    Tmill: 7 min, 72 cal, .67 miles, avg 5.7 mph
    2 min warmup
    4 min jog (6.7 to 7.1 mph)
    1 min warmdown

    Incline bench: 2 x 12 x 135, 1 x 10 x 145, 2 x 8 x 155

    Decline bench triceps skullcrushers: 3 x 12 x 75

    Decline bench dumbbell chest fly: 1 x 15 x 45's, 1 x 12 x 55's, 2 x 9 x 65's (would have just done 60 but couldn't find them)

    Life fitness triceps extension: 1 x 15 x 65, 2 x 12 x 110

    Leg raises on captain's chair: 3 x 20


    I really just needed a change from the gym bike so hopped on the elliptical. it felt good, and I did nearly the same workout I had done before (and more tv's in view from there).
    I know I say I'm not too interested in running, but I seem drawn to the treadmill...

    otherwise, the weights felt pretty decent. gym was busy, but not super crowded like Monday.
    it was tempting to stop my leg raises at 15, especially on the 3rd round...
  9. Monday 02202012 workouts

    by , February 21st, 2012 at 12:53 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters workout today
    we were in the main pool (SCY)
    Paul & Laura were coaching, and I went with Laura's group

    (there was just the AM workout, and it was rather crowded, 4+ per lane)

    got in 300 w/u

    200 long + smooth
    8 x 50 @ :45

    main set--
    3 x 100 @ 1:40
    2 x 100 @ 1:35
    1 x 100 @ 1:30
    6 x 50 kick @ 1:00 (I used the kickboard as a buoy and pulled)
    8 x 25 @ :40, 8 strokes FAST no breath, cruise to wall
    6 x 50 kick @ 1:00 (did same as above)
    1 x 100 @ 1:30
    2 x 100 @ 1:35
    3 x 100 @ 1:40

    300 pull (used buoy + large paddles), breathe 3/5/7/7 by 25

    100 easy

    total: 3300 yards


    I started out last (4th) in the lane, and gradually moved up until I was leading the lane. I was still 3 or so lanes over from where I used to swim.
    the main set was supposed to be with no extra rest, but in reality Laura gave us a few little bits here/there.
    the 25s in the middle (I guess like the filling in an Oreo) were especially tough. yea I got 20+ sec rest, but if you really work those 8 strokes without a breath, you need it.
    didn't keep track of my times on the first 100s, but the end ones (when I led), were 1:15 to 1:17. not superb, but much better than I expected.

    I really have to say that I really really like Laura's sets. it seems that she really puts some thought into them, explains them, and today she used the whiteboard so we didn't have to remember the whole thing at once. she generally coaches the slower side of the pool, which has a wide breadth of swimmers, yet she somehow keeps track of where we all are, giving us our times as we finish.




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

    Bike: 21 min, 6.18 miles, 236 cal

    Tmill: 6 min, 52 cal, .5 mile, avg 5 mph
    Mostly walking w a 2 min burst at 6.7 (8:57 min/mile)

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

    Standing biceps hammer curls: 2 x 12 x 40's, 2 x 8 x 45's

    Free motion seated shoulder press: 1 x 15 x 40, 1 x 12 x 50, 2 x 10 x 60, 1 x 8 x 70

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

    Hoist roc it biceps curl: 1 x 15 x 85, 1 x 12 x 88, 2 x 8 x 93

    Leg raises on captain's chair: 3 x 20


    my legs were still feeling the bike from yesterday, and just wearing gym shorts my quads really fatigue fast. I have no idea what I'm doing with the treadmill right now...

    otherwise, the weights area of the gym was super crowded and I was tempted to just leave more than once... I'm trying to at least muddle through weights now while I can since next Wed I won't do gym (we're seeing Wicked at ASU), and the following week I have a biz trip to DFW.
  10. Wednesday 02082012 another gym workout

    by , February 9th, 2012 at 01:26 AM (aztimm's training blog)
    well I did go to swim Monday, but really shouldn't have. surprisingly, the pool was setup LCM, I have no idea why, but it mostly worked better for me. and the workout was much more pull oriented, which again worked for me.

    over the past week, I had been more worried about all these cuts and scrapes I had from my fall, but hadn't really paid much attention to (or done much with) the sprained ankle. as soon as I dove in the water on Monday I noticed the ankle (but the cuts were fine). I swam a 100 (well my arms swam, my legs dragged), then I grabbed a pull buoy for the entire remainder of the set.

    as we were nearing the end of the set, I started wondering how the heck I was going to get out of the water, with a sprained ankle on one leg and still a gash below my knee on the other. the bulkhead at Kino is rather high, and I knew there was no way I could pull myself up. I ended up swimming to a wall, which is a little lower, and somehow rolled out of the water like a beached whale.

    it was 3500m, majorly modifying most of what Paul gave us, in the slowest lane of Paul's group.

    the swim itself seemed ok, and I was initially fine after. then during the day at work my ankle really flared up. then I remembered how the exact thing happened 2-1/2 years ago when I sprained my other ankle. I scrapped plans to do gym Monday, and went home and iced.
    been icing the heck out of this ankle, and really babying it as much as I can.

    yesterday was mostly an off-day for workouts. I worked from home, but did manage to sneak out to walk Holly in the afternoon. the weather was beautiful (mid-70s), and we did our usual 2 miles.



    after work today, I ventured back to the gym, and managed to get in the following--

    Hoggan sprint cardio: 10 min, 788 revolutions, 80 cal

    Bike: 15 min, 157 cal, 4.15 miles

    Star trak pec fly: 1 x 15 x 120, 1 x 12 x 165, 2 x 10 x 180, 2 x 8 x 195

    Incline bench: 2 x 12 x 115, 2 x 9 x 135

    Triceps univ machine pulldowns: 1 x 15 x 50, 1 x 12 x 60, 2 x 8 x 70, 1 x 5 x 80

    Dumbbell chest press: 1 x 15 x 45's, 1 x 12 x 55's, 1 x 10 x 65's, 2 x 6 x 70's

    Life fitness triceps extensions: 1 x 15 x 65, 2 x 12 x 110

    Leg raises on captain's chair: 3 x 15


    I hadn't done a chest-tri workout for almost 2 weeks. I felt really weak on the incline bench, but I usually do that first. I would have today, but that pec fly machine was open (it rarely is), so I snagged it.
    after the triceps pulldowns (felt weak), I wanted to redeem myself and thought I'd just do a quick set of dumbbell presses, but it felt better than I expected, so I pushed with some higher weights.


    I've decided that either Friday or over the weekend after I lift I'll try some water walking at the gym pool. yea it isn't very impressive, but the last time it really worked well for my sprained ankle. and I may be able to do a very little bit of testing my swimming, before going back to a team workout.


    unfortunately at this point, I won't be able to do our team meet next weekend. depending how long it takes to get back, I probably won't be able to do any SCY meets this year. but I'm mostly ok with that...if I can bike, I have a couple of rides/races planned, and I'll probably pick up a proper road bike.



    for comparison, I looked through my blog for at my last ankle sprain:
    sprained on Aug 13
    1st real swim was Sep 21
    swimming with usual lane/usual times was late Oct

    I don't think this one is as severe, so some of that may get shortened.
  11. Friday 02032012 weights

    by , February 4th, 2012 at 12:22 AM (aztimm's training blog)
    for those who might have missed me over the past week...I've been lurking. but not working out.

    I went for what was supposed to be a short, relaxing run last Saturday along the canal near home, with my dog. about the halfway point (1-1/2 miles from home), I rolled my ankle, next thing I remember I was on the ground and all banged up. when I looked at my leg I almost threw up, it wasn't pretty. I managed to pull my iPhone out of my pouch (and to think I almost didn't bring it), called home and hobbled over to the nearest road (about 1/4 mile). of course Holly wouldn't hop in the car, so I had to pick her up. I've been mostly laying on the couch nursing my wounds over the past week. still have a huge patch of road rash on my right calf, both knees are pretty beat up, and my left ankle is sprained (not as bad as my right 2 years ago). my hands were both scraped up; having the leash wrapped around my right saved that one a bit, but my left palm was really scraped up too.

    along with all that, I had a huge website launch at work today, with tons of last-minute preliminary work over the past week. probably for the best I kept busy with work, so I didn't even really think of much else.

    well I did catch up on some ancestry research. I've made several breakthroughs recently, mostly on my father's side. I made contact with some 2nd, 3rd, and 4th cousins, and can now trace some of his family back to around 1700 to Dundee, Scotland.

    originally I thought I might be able to swim today, but I didn't think my cuts had healed enough, and I don't think chlorinated water is too helpful in the healing process. maybe Monday.

    I've really been sleeping a ton over the last week. well laying in bed at least, the first few nights actual sleep was very tough (there was one position I could sleep in and it still was painful). but now I've been able to get 8-9 hours sleep a night.



    anyway, after work tonight, I decided I'd try the gym and see how it went. thought I'd see one of the guys I usually lift with at the 24 Hour Fitness @ Mesa Riverview, but neither showed--

    Hoggan sprint cardio: 15 min, 1144 revolutions, 102 cal, avg 73 rpm

    Bike: 21 min, 191 cal, 5.37 miles

    Biceps preacher curls: 1 x 15 x 70, 2 x 12 x 80, 2 x 8 x 90

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

    Seated biceps hammer curls: 2 x 12 x 35's, 2 x 8 x 40's

    Star trak rear delt: 1 x 15 x 60, 1 x 12 x 90, 1 x 10 x 105, 2 x 8 x 120

    Life fitness lat raise: 1 x 12 x 65, 2 x 8 x 80

    Leg raises on captain's chair: 3 x 15


    I hadn't realized that my left elbow hurt so much until I did that Hoggan machine. nothing horribly painful, but maybe a 2-3 on a 10 scale.

    when I went to PT 2 years ago after my sprained ankle they had me start on bike for warmup. given that my knees are also beat up now I wasn't too sure about that, but figured I'd try a little. it felt really good, so I went with it.

    the weights weren't too bad. no PB's tonight (-v- a couple last wee), mostly maintenance, and trying to avoid too much standing.
    actually doing the hammer curls sitting felt more difficult than standing.

    the leg raises felt really good. didn't have to bend my legs, got to stretch them out, and raising them takes some pressure off of my feet. of course by the end I was pretty wiped out.
  12. Friday 01272012, stepping out

    by , January 28th, 2012 at 12:50 AM (aztimm's training blog)
    I usually try to listen to something to get me pumped just as I'm arriving at both Kino to swim and the gym after work. I was trying to find Steppenwolf, but I'm having some issues getting some song to my iPhone (despite the whole cloud thing, and it being in a playlist). Anyway, I typed, "Stepp," into the search, and I saw, "Stepping Out"---
    [nomedia="http://www.youtube.com/watch?v=inrEPapTtMM"]Joe Jackson Steppin Out HD - YouTube[/nomedia]

    I remember watching this (and other Joe Jackson) video's on MTV in the early days. Most of my early tastes in music came from my older brothers or sisters, and my one brother was a big fan of Joe Jackson.



    anyway, I felt like I was, "Stepping out," of my comfort zone at swim workout this morning


    went up to Mesa-Kino for the AM masters swim workout this morning
    we were in the main pool (SCY)
    Paul & Laura were coaching, I was with Paul's group

    got in 500 w/u

    2 x (
    25 power kick
    50 free build
    75 dolphin on back (I mostly did back)
    100 IM (did the fly drill) )
    interval was :30 per 25

    25 easy, to start from the 'other' end

    16 x 25, done in groups of 4--
    1-2-3: free @ :25
    4: fast from blocks, on Paul's go (did breast)

    75 easy

    12 x 25 @ :30, done in blocks of 3--
    1-2: no breath (I tried...)
    3: kick fast (did breast on my back)

    50 easy

    8 x 25 @ :35, done in blocks of 2--
    1--no breath (again tried)
    2--fast (did breast)

    50 easy

    we then were put into groups. my group was further down, so I had time for...
    300 mostly easy/aerobic swim

    100 from block broken at each 25 for :10 (did breast, adjusted time 1:13.5)

    another 300 easy/aerobic/recovery

    then Paul did 2 heats with a super-fast stud in the middle, and 2 wannabe's on each side. I was selected to go with an IM group, the guy in the middle went 8 sec back and did breast...

    100 IM from block for time (1:13.2), and I barely beat the fast guy (but he started 8 sec behind)

    200 w/d

    TTL: 3100 yards

    this ended up being a pretty good set. I'm determined to try to do most of these sprint sets with as much breast as I can. always tough when people around me are swimming free, but I didn't get in the way today (3 in my lane and most lanes).
    I haven't done a 100 breast in a meet for a long time, I'd guess I should be able to go around 1:15 (without the 10 sec rest every 25), but you never know, it could be a little faster.
    still trying to really figure out the right way to swim an IM. I did 11 dolphin kicks off of the start, and was probably flirting with that 15m line (only had to do 4 strokes of fly though). now my back really seems horrible. the fast guy started to catch me on my breast leg, so I sped up to the next wall, then I broke ahead when I switched to free (of course he stayed with breast).


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

    Elliptical: 15 min, 186 cal, 1.59 miles, crossramp 8, resistance--
    8 for 2 min
    9-10-11 for 4 min each
    A min warmdown

    Tmill: 17 min, 212 cal, 1.88 mile, avg 6.6 mph. Speed test--
    2 min warmup
    Started at 6.7 and increased about every 1:30, max 8.2 mph
    2 min warmdown

    Leg rolling: 5 min
    Plank: 2 x 1:30 w forearms on roller; 1:00 w 1/2 left, 1/2 right

    Dumbbell chest press on decline bench: 1 x 15 x 45's, 1 x 12 x 55's, 2 x 10 x 65's, 1 x 8 x 70's, 1 x 4 x 75's

    Triceps skull crushers on decline bench: 3 x 8 x 80 (a new max!)

    Leg raises on captain's chair: 3 x 15

    Hoist roc it chest press: 1 x 12 x 145, 1 x 10 x 160, 1 x 8 x 175


    I actually wasn't feeling too hot when I started, and really wasn't in the mood for aerobic anything, but figured I should do it.
    kind of just suffered through the elliptical, nothing really noteworthy.

    then I moved to the treadmill, and I felt much better. was cruising along, when the Glee version of, "Proud Mary," played on my iPhone. we did spin to this the other night, so I tried to do a similar set...easy(ish) at the beginning, then build to an all-out sprint at the fast part. I worked up to 8.2 mph (around 7:24 min/mile pace), the fastest I've run since my 10k. I guess it will be a test to see if I notice any pain over the next 1-2 days.

    then I matched a PB in my dumbbell press. I was kinda cruising along with the 45s, 55s, and 65s. I've done 70 quite a few times, and that felt surprisingly good. I've only done 75 once before, that was when I was lifting with a friend at the Chandler gym a year+ ago. this was all solo today, but I figured if I got into trouble I just needed to throw the weights out. but I realized that I could only do 4 reps today. probably if I didn't do all that lead-up I could do more.

    I did yet another PB with skull crushers. but that was out of convenience rather than choice. there was an 80# EZ bar sitting at the head of the decline bench. rather than exchange it for 70 or 75, I figured I'd just try it. not horrible, but 8 reps was the right amount. I don't do the narrow presses after when I'm on the decline bench, and I doubt I could have done them anyway today with 80#.

    I really wanted to do the pec fly machine. I patiently did my leg raises first, then went over..but a guy was really hogging that machine. I tried a Hoise machine, but my tris and chest were fried...so just muddled through it.
  13. Wednesday 01252012

    by , January 26th, 2012 at 12:17 AM (aztimm's training blog)
    For a city with its claim to fame split between a Christmas tree made of tumbleweeds and a festival celebrating racing ostriches, a Presidential visit is rather big news. So everyone was all abuzz today regarding the big visit.

    Unfortunately, I was in the office. I just didn't think ahead, I could have easily come home over lunch and worked from home in the afternoon. Oh well.
    But my other half was working from home, and conveniently scheduled a walk with Holly shortly after the President landed at AZA (Mesa-Gateway airport). The motorcade took the freeway that passes very close to our house, and he snapped this photo:




    anyway....

    I went up to Mesa-Kino for the AM masters swim workout today.
    we were in the main pool (SCY)
    Paul & Laura were coaching, I was with Paul's group

    got in 400 w/u choice

    22 x 50 @ :45

    4 x 25 power kick @ :40

    1000, neg split (13:02)

    8 x 50 @ :50

    1000, stop at 500 for :30 (adjusted 12:42)

    5 x 50 kick @ 1:10 best avg

    200 w/d

    TTL: 4450 yards


    he said to do 20 x 50, but the other lanes must have been off; we started on the 30, should have finished with the last on 45, but the other lanes did 2 more for some odd reason, and we mostly followed

    I don't think I've ever swum a 1000 in a meet, I'll have to check my records. initially Paul gave a goal time of 13 for my lane and I just rolled my eyes, thinking 13:30 would be more reasonable. I was rather surprised to see that he was indeed right
    I was even more surprised when I was even faster on the 2nd (and yes, I did take the full 30 sec rest)

    ok a little rant. one person in the lane with me really lacks some etiquette. as far as I know, it is customary that if you want to stop mid-set, you go off to the right corner, as people continuing flip closer to the left. someone insisted on stopping in the left corner, even after I said something (and Paul re-iterated it too). not only that, but they would sometimes stop on the right, then move over across just as I'm coming in to flip... I usually don't really even look to see if someone is there until the last second or so, and it can be difficult not to turn into them (or after turning avoid not going into the person behind you).

    ok, rant off

    I was generally happy with this swim, especially after trashing my legs at spin last night.



    after work, I went to the 24 Hour Fitness in Chandler for the following. evidently Chandler drivers were so excited that the freeway had reopened that there was a huge accident right near the gym at AZ Ave/Pecos...had difficulty getting in, and it was still there when I left.

    Elliptical: 15 min, 190 cal, 1.62 miles, crossramp 8, resistance--
    8 for 2 min
    9-10-11 for 4 min each
    1 min warmdown

    Tmill: 12:30, 151 cal, 1.33 miles, avg 6.4
    About 2 min warmup
    Just around a mile jog
    2 min warmdown (speed button got stuck)

    Leg rolling: 5 min
    Plank: 2 x 1:30 w forearms on roller, 1:20 no roller half right/half left

    Pullups: 3 x 10

    Precor rear delt: 1 x 15 x 60, 1 x 12 x 80, 2 x 10 x 100

    Biceps preacher curls: 1 x 15 x 75, 2 x 12 x 85, 1 x 8 x 95

    Hammer strength front lat pulldowns: 1 x 15 x 90, 2 x 12 x 140, 1 x 10 x 160

    Leg raises on captain's chair: 3 x 15


    I felt ok on the elliptical, not great though. when I moved to the tmill, I really wasn't feeling too good. it was a struggle to do just a mile jog; not my foot or anything, just wasn't too into it.

    once I moved to weights, I felt much better.
    I hadn't done pull-ups for about 2 months. it seems silly, but I found a stool and put it under the bar...still don't want to jump up/down after that's how I broke my foot. I'm actually surprised I did that many.

    oh and another gripe. why would a trainer have to put a person right next to me at the preacher curl when they're training someone on dumbbell curls with 5#? I mean really, they could do that virtually anywhere, and the preacher curl bench thing is bolted down so I can't just pick it up and move it. there were other people nearby when I first started, but they were nice enough to move.

    other than that, this gym really wasn't too crowded. I do have to say that in general the people who work out here aren't as pretty as the Mesa location; not as much scenery. oh and the temp was a touch on the warm side...I was dripping a bit more than usual after my aerobic stuff.
  14. Monday 01232012 workouts

    by , January 24th, 2012 at 12:37 AM (aztimm's training blog)
    went up to Mesa-Kino this morning for the masters swim workout
    we were in the main pool (SCY)
    Paul and Laura were coaching, I went with Paul's group

    got in 350 w/u choice

    6 x 50 @ :45
    300 breathe every 5

    6 x 50 kick @ :10 rest (I used fins + board)
    300 IM, done 25 drill/25 swim/25 kick of each stroke

    6 x 50 pull @ :40
    300 pull, breathe every 5

    6 x 50 @ 1:00, focus on dolphin kicks... 2 x fly/bk, bk/br, br/fr
    300 kick (with fins), again focus on dolphin kicks. 25 on stomach or side, 25 on back

    6 x 50 @ :35 w/fins (I made 2)
    300 easy kick (I used fins + board)

    150 w/d (I did back/free)

    TTL: 3500 yards

    this was a good stretch out set, with a little bit of a challenge at the end. I realized that when I'm tired or without air, I switch from dolphin to flutter kick.
    so Paul was trying to tell me that none of my 100 IM's I've done this year should count; of course I'm not following that. I told him they couldn't in a meet, so long as you don't get caught
    so he was working with me on my back to breast turn (mostly just finishing back). I'm kind of freaked out that I'll somehow bash my head on the wall. I guess doing it enough, I'll figure out how many strokes work best for me from flags to wall.



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

    Elliptical: 15 min, 188 cal, 1.6 miles, cross ramp 8, resistance varied

    Tmill: 11 min, 130 cal, 1.15 miles

    Incline bench: 2 x 12 x 135, 2 x 8 x 155

    Standing db triceps curl: 1 x 15 x 22.5, 2 x 10 x 30

    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

    Univ machine triceps rope pulldowns: 1 x 15 x 60, 2 x 12 x 80, 1 x 10 x 100

    Hanging leg raises from Pullups bar: 3 x 10

    Leg rolling: 5 min

    Plank w forearms on roller: 2 x 1:30
    Plank: 1:00 splitting 1/2 right, 1/2 left

    actually got in a really good groove for both elliptical and tmill, and would have liked to have done more. but my friend Sean was there and wanted to lift with me, so I cut both a little shorter than I wanted.
    I can't even remember the last time I did incline bench, and it hurt at first, and I'm sure I'll feel it on Wednesday. the first set just felt strange, the second felt good...then of course it got tougher as I added weight.
    after doing the rope pulldowns, I debated on the leg raises...I saw a stool right there, so figured I'd try. no jumping down from the pullup bar for me for a while (that's how I injured my foot). I'd say 10 reps hanging from pullup bars would be equal to about 13 or 14 on the captain's chair.
  15. Friday 01202012 workouts

    by , January 21st, 2012 at 01:08 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout today
    we were in the main pool (SCY)
    Laura and Paul were on deck coaching, I went with Laura's group

    got in 300 w/u

    400 as Swim, Overkick, Swim, Kick

    6 x 25s Build

    50 fast through turn, back easy
    75 fast through two turns
    100 fast through three turns
    100 fast through three turns
    75 fast through two turns
    50 fast through turn

    2 Rounds of the following (first free, second stroke or I.M.)
    4 x 50s FAST on 2:00
    4 x 25s @ :40 recovery
    4 x 25s FAST @ 1:00
    4 x 50s recovery on :50
    (we ran out of time and only did one round of the 25s fast/50s recovery)

    100 easy

    100 IM off the block for time

    200 w/d

    TTL: 2600 yards


    I had a sneak peak; Laura emailed me the workout yesterday and told me I should swim with her group today. was hoping that another guy who does breast would be there, but he didn't show.

    I did most of the workout breaststroke...not the 300 w/u, but much of the 400, and other warm-up sets.
    on round 1--
    50s were 39, 38, 38, 37
    25s were 16-17

    on round 2, 50s were: 39, 38, 38, and did the last off the block for a 35.2

    my time for the 100 IM was 1:14.something...but Laura said she'd have to DQ me because I was on my stomach and took 1 arm stroke before the turn. for some reason I always thought that was allowed, and I actually did it when I swam the BU meet (Leslie commented that they didn't have enough stroke judges). I'm always paranoid I'll hit my head on the wall (I have before), but guess I'll have to work on that.

    although this wasn't much distance, this was a really tough set. I was sore going into it, the 2nd morning after my weights on Wed. It has been a long time since I've done this much breaststroke, especially fast.

    Laura told me after doing those 50s that I should be able to get a 200 goal time. I should be able to hold 40s, which would be 2:40, possibly 2:35. my 200 SCY breast the last time I swam it in a meet was 2:43, back at nationals in 2003. It would be nice to beat that. my NQT for this year is 2:34.98; would be nice to finally make at least 1 NQT.



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

    Elliptical: 20 min, 247 cal, 2.10 miles, crossramp 8, resistance varied

    Tmill: 13 min, 151 cal, 1.35 miles, avg 6.3 mph
    2 min warmup
    Jog at 6.7 with random increases to 7.5
    2 min cool down

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30

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

    Standing biceps hammer curls: 2 x 12 x 37.5's, 2 x 10 x 42.5's, 1 x 8 x 45's

    Univ machine front lat pulldowns: 1 x 15 x 105, 2 x 10 x 135, 1 x 8 x 150

    Leg raises on captain's chair: 3 x 15


    I got pretty worked up on the elliptical and almost didn't try running.
    oh, I went to the podiatrist yesterday, and he said I could start running again, starting out small of course. I hopped on the treadmill not knowing what I'd do. around a min or so into a jog, the song, "Macarena," came on...it makes me feel dirty and embarrassed but I always run fast when that song plays.

    anyway, after doing all that, I really didn't have much time for actual weights. but I managed some... gym wasn't too bad. the resolutionaries take Fridays off
  16. Wednesday 01182012 workouts

    by , January 19th, 2012 at 12:51 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout today
    we were in the main pool (SCY)
    Paul and Laura were coaching, I was on Paul's side

    50 w/u

    broken 1650:
    275-250-225-200-175-150-125-100-75-50-25
    @ :10 rest between each

    about a minute rest

    400 IM

    about a minute rest

    10 x 100 @ 1:30, best average

    easy 50 back

    500 for time

    200 w/d

    TTL: 3800 yards


    started out feeling ok (not good or great) on that 1650 but faded very quickly. I led my lane for the 275 and 250, then during the 225 I pulled off to let the others pass. at some point I lost track of where we were at, and I just did a long, continuous swim, tried to just recover. I was thinking of just getting out, but stuck with it.... I just tried to stay far enough back so I wasn't in the way of the others.
    I still got scolded over the break for not taking all of the rest. given how I was feeling, I really could care less what my time was, and as long as I stayed out of the way of others, I didn't see a big deal.
    the IM didn't feel horrible. I just did fly drill, but the others as normal. the breast felt kind of good.
    just tried to keep the 100s at a decent pace, started off by holding 1:20, and eventually started to feel like a person, and built them, down to about 1:12 (went last in the lane, but 10 sec back to stay out of the way)
    for the 500, I was told to lead...and I actually didn't feel bad. my time was 6:20, which is ok (I've been better, but also worse)

    don't really know what was wrong... guess it could have been my lack of warm-up, possibly the spin class last night (together with biking Sun-Mon), or even yesterday's sprint set...or any combination of those.
    oddly, I slept very well last night, went to bed early, etc. just never know when I'll have a bad swim day, but thankfully it doesn't happen too often.




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

    Elliptical: 21 min, 269 cal, 2.29 miles, cross ramp 8, resistance varied

    Tmill: 10 min, 102 cal, .93 miles, avg 5.6

    Decline bench: 2 x 10 x 135, 2 x 8 x 155

    Triceps skull crushers: 3 x 10 x 75 + 5

    Star trak chest fly: 1 x 15 x 120, 1 x 12 x 165, 1 x 12 x 180, 2 x 10 x 195

    Life fitness triceps extension: 1 x 15 x 65, 1 x 12 x 110, 2 x 10 x 125

    Hoist roc it abs: 1 x 40 x 90, 1 x 25 x 100, 1 x 20 x 110

    Leg raises on captain's chair: 3 x 15 @ 1:10


    the gym was super packed! had people beside me for elliptical, which I really don't like...those machines are much closer than treadmills.

    I did a couple of jogs while on the treadmill, and I felt ok. after not running for a while, it feels strange doing it again. but I know if I try to run from home, Holly will want to go with me, and pull me for quite a bit. should take advantage of the treadmill while I can.

    I think I just did decline bench recently, but it was free, the others weren't so I took it. doing skull crushers with a 75 was really tough! especially with it being crowded and people getting close.

    I'd been avoiding abs machines that used feet, but figured with biking and testing my running, I could at least try it. and the Hoist machine felt good.
  17. Wednesday 01112012 workouts

    by , January 12th, 2012 at 12:35 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (LCM)
    Paul and Laura were coaching, was on Paul's side the distance option

    got in 300 w/u choice

    2 x 100 @ 1:40
    2 x 50 @ 1:00
    600 long and smooth @ 9:00
    easy 50 kick

    2 x 100 @ 1:35
    2 x 50 @ :50
    500 long and smooth @ 7:30
    easy 50 kick

    2 x 100 @ 1:35
    2 x 50 @ :45
    400 long and smooth @ 6:00
    easy 50 kick

    2 x 100 @ 1:30
    2 x 50 @ :50
    300 IM (did fly drill)

    300 w/d

    TTL: 3750m


    my legs were still quite fried when I arrived this morning. I told Paul, and he said I could always do the sprint set...and I told him that would be worse. this set had just a touch of a challenge.
    some people (well most) wore fins and/or paddles, especially as the set progressed, but I decided to go without. I did take off my drag suit for the 3rd round.
    we had a nice crowd, but not overly busy. I had just one other person in the lane with me, and we swam most of the set with the next lane.
    there was absolutely no way I even attempted fly on the IM...just did about 75 drill for each arm. the rest was ok.



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

    Elliptical: 20 min, 256 cal, 2.18 miles, crossramp 8, resistance--
    8 for 2 min
    9-10 for 5 min
    11-12 for 2:30
    13 for 2 min
    A min warmdown

    Tmill: 9 min, 80 cal, .77 miles

    Leg rolling: 4 min
    Plank w arms on roller: 2 x 1:30
    Side planks: 1:10, split about even right/left

    Hammer strength seated row: 2 x 12 x 140, 2 x 10 x 190

    Biceps preacher curls: 1 x 15 x 75, 1 x 12 x 85, 2 x 10 x 90

    Univ machine front lat pulldowns: 1 x 15 x 90, 1 x 12 x 120, 2 x 10 x 135

    Leg raises on captain's chair: 3 x 15


    it was quite packed in at the gym...tons of resolutionaries I guess. but the good eye candy almost makes up for it.

    ellipticals were almost all full. I think maybe 3 empty while I did that.
    then when I looked for a treadmill, only one that had an error was open...so I used my trick to get rid of the error. and a gal I used to work with was on the next, so I chatted with her during my walk parts (did 3 x 1 min of run).

    then when I started weights, one friend was there...and another showed up later on. certainly easy to lift when it is crowded when you're with other people.
  18. Monday 01092012 workouts

    by , January 10th, 2012 at 01:18 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout today
    we were in the main pool (LCM)
    Paul and Laura were on the bulkhead coaching, I was on Paul's side

    got in 300 w/u

    100-200-300-400-400-300-200-100, each at about 10 sec rest
    on way up: 100/300 free, 200/400 stroke (did breast)
    on way down: 400/200 free, 300/100 kick (3 used fins + board, 1 I used fins and back kick)

    4 x (100, 50) w/paddles no buoy @ :10 rest
    100--free, 50--back or breast (I did 1 & 3 back, 2 & 4 breast)

    4 x (50 swim, 25 kick) @ :10 rest

    300 w/d

    TTL: 3500m

    my lungs weren't quite recovered from all the coughing I did last night, but I really wanted to get out and swim. amazing how a pool with good levels of chemicals, and outside, can actually feel refreshing.
    I can't remember the last time I had done a long breast set...a 400 is quite a bit, especially LCM.

    after using my small paddles last week, using the big paddles for back and breast just seemed too much. my large paddles actually feel like they slow me down doing backstroke. I can't do a full breast pullout with them, so I pretty much push off and just jump right into stroke.




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

    Elliptical: 20 min, 254 cal, 2.15 miles, cross ramp 8, resistance: usual

    Tmill: 7 min, 60 cal, .59 mile

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side planks: 30 sec each right/left

    Decline dumbbell chest press: 1 x 15 x 45s, 1 x 12 x 50s, 1 x 12 x 55s, 1 x 10 x 60s, 2 x 8 x 65s

    Decline triceps skull crushers: 3 x 10 x 70

    Freemotion chest fly cable seated machine: 1 x 15 x 40, 1 x 12 x 50, 1 x 12 x 60, 1 x 10 x 70, 2 x 8 x 80

    Leg raises on captain's chair: 3 x 15

    doesn't look like much, but all that took about 90 min.
    gym was pretty busy, but the ellipticals were pretty open. then when I finished, I saw a treadmill just behind me, so I ran over and grabbed it.
    I just happened to walk to the weights area just as the decline bench opened, so I grabbed it. I hadn't done dumbbell presses for a while, but I was reading on another blog that they're beneficial (can't remember which), so figured it was time for them.
    I rarely do skull crushers on the decline bench, but since I already had it, figured I might as well hang onto it.

    I really wanted to do the standing Freemotion chest fly machine, but both were taken, so I wandered around and found the other. wasn't quite as good, but hopefully it did the job.



    I both called and did an online complaint for the pool conditions at the Tempe 24 Hour Fitness today. here's the email response I received:

    Thank you for taking the time to give us feedback on our facility. The ventilation system is working in the wet area but the A.C. is not. This is affecting the amount of chlorine that you smell in the pool area. The levels of chlorine are at the appropriate levels and checked 2 times daily. We should have the A.C. unit repaired soon but in the meantime you may use one of our other gyms in the area
    That may be true, but it certainly doesn't explain that I washed my hair 3 times in the shower, and it was still sticky and smelly from chlorine.
    I will probably do a spin class at that gym tomorrow, and am thinking of getting a water sample, bringing it home, and testing it. At least then I'll know if the water is good or not. I guess if it is really bad, I could take some to my pool shop later.
  19. Friday 01062012 workouts

    by , January 7th, 2012 at 12:48 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the diving well (SCY)
    Paul and Laura were on deck, I was in Paul's group

    got in just 100 w/u (was running late)

    12 x 25 variables--
    * 1/2 easy, 1/2 fast
    * 1/2 fast, 1/2 easy
    * all easy
    * all fast
    round 1: fist drill @ :40
    round 2: kick @ :35
    round 3: swim @ :30

    200 done w/power kicks off the wall, then easy

    12 x 25 @ :30, desc 1-4

    200 done 25 easy/25 kick


    main set:
    10 x 50 best avg, done in 3 heats (leaving every minute), so @ 3:00. I was in the first heat, going 10 sec behind
    1-4: breast, times 38, 37, 37, 36
    5: fly 40
    6-8: free 30, 29, 29
    9-10: free w/fins 27, 26

    did an easy 50 free after each

    300 w/d

    TTL: 2200 yards


    the pool area was just insanely crowded. we didn't even have the whole diving well, the ROTC group (or whoever they are) had 2 lanes, so we had 6, and 5-6 people per lane. we've gotten spoiled that most days there's just 1-2 per lane. college groups were in the main pool LCM, and a kids group was in the south pool SCY

    so regarding that fly.... Paul told us to do 1-5 stroke, then switch to free for the last 5. Lindsey was in the next lane going at the same time, but doing fly, and I wanted a little race for breast. so before our 4th, I told her she should do breast with me. she wasn't interested, said she's no good, etc. so I said, "if you race me breast I'll do a 50 fly on the next." so we had a good race for that 4th 50 breast, she beat me by about a second. I was going to ignore the other part of my challenge, then just before pushing off Lindsey reminded me, "so you're doing fly on this one?" after that I had to man up and do it. I last did a 50 fly in Oct or Nov, but it was off the blocks. I can't remember when I've last done one from a push...and it was very painful. not only that, but everyone was yelling me on for that 2nd 25, then they all clapped when I finished. one guy commented, "I think your breast is faster than your fly," and I said, "of course it is." oh well, something to work on. maybe someday I'll do a 200 IM, so I'd need to at least survive a 50 fly.

    It took a while to recover after that fly, and I was actually pleasantly surprised with my free after it. then Paul wanted me to give Lindsey a race for free....and I beat her on the last

    not much yardage at all, but definitely a quality workout



    after work, I went over to the 24 Hour Fitness @ Mesa-Riverview and did a mix of--

    Elliptical: 20 min, 250 cal, 2.13 miles, crossramp 8, resistance--usual

    this actually felt really good. I've gotten into a real groove with elliptical now.

    Tmill: 7 min, 59 cal, .58 miles, avg 4.9 mph
    2 min warmup
    1 min jog at 6.5-6.6 mph
    1 min at 4.5
    1 min jog at 6.6-6.7 mph
    2 min warmdown

    this still is feeling good. further testing the waters since my injury. on Tues I did just a 30 sec burst, we'll see how I feel tomorrow after this 2 x 1 min burst. if I feel OK, I'll probably increase to 3 x 1 min next time.

    Leg rolling: 5 min

    Plank w forearms on roller: 2 x 1:30, tried doing last 30 sec one side. Did right on first ok, only managed 15 sec on left

    Hammer strength high row: 1 x 15 x 90, 2 x 12 x 180, 1 x 10 x 200

    Biceps preacher curls: 1 x 15 x 75, 2 x 12 x 85, 1 x 10 x 90

    Univ machine seated row: 1 x 12 x 105, 2 x 10 x 135

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

    Life fitness abdominal: 1 x 30 x 90, 1 x 20 x 110, 1 x 15 x 130

    weights felt pretty good. had both Sean & Fredrick to lift with, which means I push myself a bit, but also a little more rest in between.

    then because I had a meager yardage from the morning, I changed and went in the pool (SCM)

    200 w/u

    4 x 50 @ 1:00, 1-arm drills (first 2 non swimming arm out front, 3-4 non leading arm at side)

    2 x 50 @ 1:00, about 75%, done 25 free/25 breast, 25 breast/25 free

    50 breast @ 90% (around :43)

    around 45 sec rest

    50 free @ 90% (around :31)

    200 w/d

    TTL: 800m


    got my favorite lane in this pool; the pool is only 3 lanes, and I got the middle. water felt just a touch warm, but then again Kino is always cold.
    I usually just do a long swim at the gym, but I wasn't in the mood for just a 500, so broke it up. certainly a little more productive.
  20. Tuesday 01032011, sprintish swim & pm weights

    by , January 4th, 2012 at 12:30 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Paul was on deck coaching

    got in 400 w/u choice

    12 x 50 @ 1:00, drill-kick-swim, reverse IM
    (I put on fins after back and actually swam the fly--with fins)
    300 easy, some sort of breathing pattern

    12 x 25 @ :30, desc 1-3 (I did round 3 breaststroke)
    100 easy

    200 FAST, broken at 100 and 50 for 20 sec
    (2:12)
    200 easy

    200 FAST, broken every 50 for 15 sec
    (2:09)
    200 easy

    200 FAST, with fins + paddles
    (2:05)

    200 w/d

    TTL: 2800 yards

    the Univ of Wyoming team was there again, they all wait until the very last second to get in the water. and they wonder why the coaches yell at them...

    anyway, I really didn't know what to expect, and hadn't done 200s for a while, so it seemed to work.
    we did the 200s in 2 different heats, so only one person had to swim in the lane at a time, and the other person kept track of splits and sendoffs for them. of course I have no idea what any of my splits were...
    I do know that the 2nd 200 by far seemed the very worst. I really was shocked I went that fast.
    for the last I had a gal in the next lane to race (she had been in the other heat prior to that). she's usually faster. I pushed off, did like 8 dolphin kicks, and by 100 was regretting it. she started to creep up on me, but I was determined not to let her pass. I really pushed things, especially kicking, on the last 25.

    we were barely done with workout, when the next group of college kids, from Ottawa, Canada, were on deck pushing us out of the water.



    since I won't be able to go to the gym tomorrow, I decided to go today.
    went over to the 24 Hour Fitness @ Mesa Riverview and did the following--

    Elliptical: 20 min, 260 cal, 2.20 miles, crossramp 8, resistance--
    2 min at 8
    5 min at 9-10-11
    2 min 12
    1 min warmdown

    Tmill: 5 min, 36 cal, .36 miles, avg 4.4 mph. Mostly 3.5 to 4.5 mph...but did a 30 sec burst at 6.5 :-)

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30

    Decline bench: 3 x 10 x 135, 2 x 8 x 145

    Star trak pec fly: 1 x 15 x 135, 2 x 12 x 180, 2 x 10 x 195

    Life fitness triceps extension: 1 x 15 x 65, 2 x 12 x 110, 2 x 10 x 125

    Leg raises on captain's chair: 3 x 15


    the Resolutionists are coming out in force!
    normally the ellipticals are maybe 1/3 full. today they were near 80% or more.

    oddly, the treadmills weren't as busy. I was just going to do a walk, but I thought I'd see how just a little burst felt. 30 sec was barely a tease, I wanted to do much more...but knew I shouldn't have even done that, so adjusted the speed back down.

    I was really surprised that I walked over to the free weights and the decline bench was open. I try to rotate through flat, incline, and decline bench...and decline was up for today. it felt pretty good, though not great.
    then I was even more shocked that the pec fly machine was open, when I saw that I quickly ran over to grab it. there's only 1 of these at the gym and it is very rare it is unused.

    by the time I finished on pec fly, the gym was getting crazy busy, so I decided to just do the triceps machine, rather than fight for a bench or whatever (and I've done skull crushers the past few times anyway).

    my set was all solo. my friend Sean didn't show; another friend was there, but he was on elliptical while I was on weights.
Page 4 of 22 FirstFirst 1234567814 ... LastLast