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Strength Training and Dryland Workouts

  1. Friday 12302011 workouts

    by , December 31st, 2011 at 12:45 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 solo

    got in about 300 w/u choice/various

    2 x 500 @ 7:30, 2nd faster than the first

    8 x 100 @ 1:30, desc 1-8

    2 x 400 @ 5:40
    first 200 strong/200 easier
    second 200 easier/200 strong

    8 x 50 @ :50, all strong (held :35ish or less)

    2 x 300 @ 4:00

    4 x 25 power kick @ :40

    200 w/d

    TTL: 4200 yards

    funny, I saw the bulkhead in the position for LCM, and just assumed we'd be LCM. when I saw that Paul only took off half the covers, I asked if he needed help, then he said he thought half the pool would be enough...then I realized it was setup sideways.
    a couple of us were chit-chatting about tomorrow's swim and just didn't want to get started.
    ended up just splitting a lane with someone, had a decent turnout, but enough lanes that I think all were split.

    somewhat descended the 100s; usually we'd do a 1-4 and 5-8 descend, very unusual to do it over 8. I lost about a sec per 2, which wasn't bad I guess

    I liked the pattern for 400s, and the interval was quite generous, certainly more than the 300s.




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

    Elliptical: 20 min, 253 cal, 2.15 miles, cross ramp 8, resistance--
    2 min at 8
    5 min at 9-10-11
    3 min at 12
    1 min warmdown

    Treadmill: 3 min, 17 cal, 0.2 miles, avg 3.9 mph. Just kept it between 3.5 and 4.3 mph

    Leg rolling: 5 min

    Plank w forearms on roller: 2 x 1:30

    hammer strength front lat pulldowns: 1 x 15 x 90, 2 x 10 x 180

    Univ machine biceps curls: 1 x 15 x 80, 2 x 12 x 120, 1 x 10 x 130

    Life fitness abdominal: 1 x 25 x 90, 1 x 20 x 110, 1 x 15 x 130


    I felt fine for the cardio, leg rolling, and planks, but was just not motivated to lift at all...and did very little. Very unusual for me to feel like this. of course after I showered I realized that I could have done step-ups...but by that point I was done



    so I'm planning to do the 100 x 100m swim workout tomorrow. extremely unusual for me to swim on a Saturday, and I haven't done a swim like this for at least 5 years. I did 100 x 100 yards once, at the ASU Rec Center...and oddly Paul coached my group then too.
    from what I remember, most people were fine through 60 or so, then they started dropping like flies. most guys I chatted with just didn't eat properly beforehand. as strange as it sounds, one of the best things to eat (at least an hour before) is a peanut butter & jelly sandwich. it worked for me then, and before 2 (of my 3) marathons. it just has the right combination of carbs, protein, and extra sugar to keep you going.
  2. Tuesday 12272011 workouts

    by , December 27th, 2011 at 11:59 PM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout today
    we were in the South Pool (SCY)
    Paul and Laura were both on deck coaching, I was on Paul's side

    SCY-Speed work

    15 minute choice warm-up
    (500 yards)

    4 x 150's @ 2:30
    - 25 stroke-build/75 easy free/50 build kick

    4 x 50's free @ 1:00 descend 1-4 (#4 at 200 race pace)
    4 x 25's @ :30 easy free/no breath
    1 minute rest
    4 x 50's @ 1:05 stroke descend 1-4 (#4 at 200 race pace) (did breast)
    4 x 25's @ :30 easy free/no breath

    100 easy kick w/board, 100 backstroke

    4 x (1 x 100's fast R:10 1 x 100 easy), descend fast 100's 1-4 w/#4 at 200 race pace, easy 100's all w/emphasis on long stream lines off walls and DPS

    400 pull w/snorkel, buoy and paddles (no snorkel for me, but did about 2-3 breaths per 25)
    400 kick, supposed to be IMO; I put on my new fins and did fly-back-free, then took them off for breast

    200 w/d

    TTL: 3700 yards

    as Paul noted on Ande's blog, we had a visitor from Austin today, Liz, and I shared a lane with her. as I put on Ande's blog, I asked her if she knew him...and her reply was something like how he swims WAY in the fast lanes. we chatted a bit; she's a triathlete, did an interesting run yesterday. I asked how far, and she replied an hour 20 min...then she said that she did 3 x 2 miles hard in there, and I just rolled my eyes. she commented how nice it is to run along the canals here (I already knew that).

    anyway, as for my swim...I felt pretty sluggish at first, barely got a few sec rest on the 150s, and felt so drained through the 50s/25s set.
    then the main set came. with Paul watching a whopping 4 swimmers, he gave us all a goal strategy, told me to do my first in 1:15 and get down to 1:05. of course I was too fast, did my first in 1:10, but I did descend...down to 1:09, 1:08, then 1:06.

    I had let Liz lead (even with only 2 the lane is narrow so I prefer not to split) for the set, but she told me to go ahead on the main set of 100s...



    I hadn't planned on going to the gym today. after skipping gym in lieu of biking yesterday, I thought I might... then after a routine dentist appt, just a cleaning I thought. unfortunately, an area they've been watching for a while (like 3+ years) is now ready for a filling...so I scheduled that for tomorrow. so I decided to do gym today, just in case I feel like cr*p after all that tomorrow.


    went over to the 24 Hour Fitness in Chandler, and did the following--

    Elliptical: 18 min, 231 cal, 1.96 miles, crossramp 8, resistance--8 for 2 min, 9 for 5 min, 10 for 5 min, 11 for 3 min, 12 for 2 min, then 1 min warmdown

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

    Triceps skull crushers: 2 x 12 x 70 + 6, 2 x 10 x 75 + 5

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

    Univ machine straight bar triceps pulldowns: 1 x 12 x 50, 1 x 12 x 60, 1 x 10 x 70, 2 x 8 x 80

    Forward step ups, 1' stool: 3 x 10, each leg

    Leg raises on captain's chair: 3 x 15

    Leg rolling: 5 min

    Plank w forearms on roller: 2 x 1:30

    gym wasn't super busy, but more people than I expected. still the calm before the storm of people that will suddenly show up in 1-2 weeks. I did see them doing tours, at least 3 while I was there.
    since I felt ok after my last time on the elliptical, so I went 3 min longer today, and did a real set, upping the resistance as I went through.
    can't even remember when I last did incline bench; close to a month? it felt surprisingly smooth though.
    I think 75 is a new PR for skull crushers. I had a bench not far from the pre-loaded barbell rack, so it wasn't too bad exchanging my 70 for 75 midway through.

    by the time I did those dumbbell flys, I was pretty spent. those last 2 sets were a real struggle. I don't usually grunt when I lift, but I sure did on the last few of those (I don't think it does anything to help, but it feels like it at the time).

    I want to keep up a little PT-type stuff, and step-ups seem to work now. I'll probably add in some lateral next time.
  3. Wednesday 12212011 workouts & 500+ miles of swimming YTD!

    by , December 21st, 2011 at 11:34 PM (aztimm's training blog)
    I've been listening to this song every day for the past 2 weeks or so on my way to swim:
    [nomedia="http://www.youtube.com/watch?v=O3tNylJr7Z4"]The Proclaimers 500 Miles - YouTube[/nomedia]

    and today I finally broke through the 500 mile barrier. --
    501.06 miles swum (=881,869 yards, =806,381 meters). View my progress | Go The Distance 2011 results.
    ! Most recent milestone achievement: 500 miles on 12/21.
    248.94 miles (= 438,131 yards, = 400,627 meters) to next milestone (750 miles milestone).


    heck, if I could do this, anyone can. I did this despite--
    * a severe case of bronchitis that kept me out of the pool for at least a week
    * several injuries that limited my swimming
    * a couple of trips, again limited swimming
    * completing 2 full marathons, 1 half marathon, and 1 10k running races. all limited my swimming to some degree

    Here's the list of pools/open water that the 500 miles were completed in--
    * Mesa-Kino, AZ
    * Mesa-Skyline, AZ
    * Chandler-Hamilton, AZ
    * Chandler-(old) High School, AZ
    * ASU Mona Plummer, Tempe, AZ
    * ASU Student Rec Center, Tempe, AZ
    * 24 Hour Fitness, Chandler AZ
    * 24 Hour Fitness, Gilbert, AZ
    * 24 Hour Fitness, Tempe, AZ
    * 24 Hour Fitness, Mesa, AZ
    * 24 Hour Fitness, 32nd St/Camelback, Phoenix, AZ
    * Scottsdale-Eldorado, AZ
    * Las Vegas-Desert Breeze, NV
    * Wilkes-Barre Family YMCA, PA
    * Boston University, MA
    * Waldorf-Astoria Rome Cavalieri, Italy
    * Conrad Hong Kong, China
    * Saguaro Lake, AZ
    * Brighton Beach, NYC, NY
    * Hickory Run State Park, PA
    (whew, I think I got them all)

    and the miles (and pools) include 3 swim meets--
    * Arizona SCY State Champs @ Mesa-Kino
    * East Valley LCM Invite @ Mesa-Skyline
    * Northeast SCM Champs @ Boston University


    anyway...
    I made it up to Mesa-Kino this morning for the masters swim workout
    we were in the main pool (SCY)
    Paul was on deck coaching

    got in 500 w/u

    main 1:
    4 x 25 fly @ :25
    4 x 200 @ 2:45
    4 x 25 back @ :25
    4 x 100 @ 1:20
    4 x 25 breast @ :30
    4 x 50 @ 1:00 FAST (held 32s)
    4 25 free @ :20

    200 easy kick
    (while kicking with my lanemate I figured I had reached the 500 mile mark. I'm not usually one for a social kick, but I was today. was tempted to just end the workout here...)

    main 2:
    4 x 25 fly @ :25 w/fins
    4 x 200 @ 2:30 w/fins + paddles
    4 x 25 back @ :25 w/fins + paddles
    4 x 100 @ 1:15 w/fins + paddles
    4 x 25 breast @ :30
    4 x 50 @ 1:00 FAST (held 32-33)
    4 x 25 free @ :20

    100 w/d

    TTL: 4400 yards

    this set was a killer...especially after my double yesterday, my weights Monday, and a lingering cough.
    anyway, Paul assigned 2:40 for the main group initially, and I chatted with my lanemate and we set on 2:45. she was a bit behind, so I just did 1:20 for the 100s when I got there. initially I thought 30 for breast was a bit generous, but it really was my first chance to catch my breath.
    I evidently didn't understand Paul's instructions for the 2nd set...he wanted the longer stuff to be stroke/IM, or use fins + paddles. oh well...I didn't think I could do fly with paddles, but I actually like to do back with them. paused after the 100s to take the gear off for breast.



    after work I headed over to the gym, 24 Hour Fitness @ Mesa-Riverview....

    Hoggan sprint cardio: 16 min, 1279 revolutions, resistance 8-9. Kept it around 75 to 85 rpm

    Bench: 3 x 10 x 135

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

    Triceps skull crushers: 3 x 10 x 70 + 5

    Life fitness abdominal machine: 1 x 30 x 90, 1 x 25 x 110, 2 x 20 x 130

    I was quite tired but was glad I at least did a little bit. I had been avoiding benching for the past month, but decided today to face the music and get it over with. nothing crazy, just a quick intro.
    the flys felt fantastic! but the skull crushers really fried my triceps.
  4. Monday 12192011 noon swim & PM weights

    by , December 20th, 2011 at 12:34 AM (aztimm's training blog)
    went to Mesa-Kino for the noon masters swim workout
    we were in the main pool (SCY)
    coach Laurel was on deck (Laura was in the pool)

    got in 600 w/u (there was a kick set that I swam through)

    main 1--
    2 x 300 @ 4:15
    2 x 100 @ 1:30 fast (under 1:20)
    4 x 50 @ :50 easy/dps

    main 2--
    3 x 200 @ 2:45
    2 x 100 @ 1:30 fast (under 1:20)
    4 x 50 @ :50 easy/dps

    main 3--
    6 x 100 @ 1:20
    2 x 100 @ 1:30 fast (under 1:20)
    4 x 50 @ :45 easy/dps

    200 w/d

    TTL: 3800 yards

    it was a pretty big group, I'd guess 25 or so, and they got started early.
    temp was in the mid-50s, and it was cloudy most of the workout...but the sun did come out during the last set. was almost blinding, even though I had on my mirrored goggles.
    I picked my own intervals, and these gave me a challenge that I could meet, felt pretty good.



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

    Hoggan sprint cardio: 16 min, 1245 revolutions, kept around 75-80 rpm

    Preacher curls: 1 x 15 x 75, 2 x 12 x 80, 1 x 10 x 90

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

    Life fitness lat raise: 1 x 12 x 50

    Star trak rear delt: 1 x 15 x 75, 1 x 12 x 90, 1 x 12 x 120, 1 x 10 x 135

    Leg raises on captain's chair: 3 x 15

    Situps on rack: 3 x 25

    Flutter kicks on bosu ball: 2 x 25

    that Hoggan machine is starting to grow on me. it isn't as horrible as when I first started. but I think it is because I'm hoping my days on it are numbered (go to the doctor on Thurs).
    when I was finishing up that, my friend Sean showed up, and we did everything through the rear delt machine together.
    I can lift more on the preacher curl, but I'm trying to ease back into it.
    when we got to the front lat pulldown machine, it was loaded with 35s and there were a bunch of 35s on the racks, but no 45s at all. so being lazy, I just made the most of what was there.
    did those Bosu ball flutter kicks while chatting with Lindsey, who was in the middle of her set.


    so the reason I swam at noon...I had a horrible sleep last night. my cold hit my chest late yesterday, and it was so hard to sleep solidly until around 3am. of course my alarm went off at the normal time, I just got up and let Holly out, then went back to bed until 6:30.
    oddly, even sleeping until 6:30, I was still at work at my desk by 7:40. and by 11:30 I felt fine, so decided to do the swim workout (had to go to the post office anyway, and Kino is near the main Mesa post office).
  5. Friday 12162011, AM swim

    by , December 16th, 2011 at 06:52 PM (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 solo (Laura was coaching kids in the south pool)

    got in around 500 w/u (I lost track)

    800 swim, done 25 fast stroke/75 free dps
    (I did the fast IMO)

    100 easy

    600 swim, done 50 fast/50 dps (did some stroke, no fly but 50 back and 100 breast)

    100 easy

    400 swim, done 75 fast/50 dps (again did 2 of those 75s breast)

    100 easy

    200 fast for time (2:19)

    100 easy

    600 pull, work on dps and try for 2-3 breaths per 25 (or wear a snorkel)

    200 w/d

    TTL: 3700 yards


    we were mostly back to our usual crowd. I swam with the same 2 people I did on Wednesday...which was one reason I did more stroke, one did stroke so it kept the lane a bit more even.

    from the beginning, I tried to incorporate some of the kick concept Jack worked with me on yesterday...just doing what is like an easy kick when I'm doing a kick set, but do it while swimming. after years of mostly front-based swimming with a lazy kick, this is going to take a while to change.

    the 200 was a good start to that change. my arms felt like they were only going 85%, but my legs felt like they were going in overdrive. now to keep up the legs and get my arms to match. it really didn't feel like that time, it felt more like a 2:25.
    didn't really get a race either on the 200. the next faster swimmer in my lane did 2:35. the next lane just didn't push things (I think the one guy said he did 2:27). the lane over was Starbucks and a gal, who are both just crazy fast.

    this workout puts my YTD distance at 490.82 miles. just 9.18 to go until I reach 500 miles
    regardless, this is the most swimming I've ever done in a year.


    had a work lunch, working from home now...so full and digesting. hoping to get to the gym tonight.





    _______________
    did go over to the gym, and I'll just edit my entry.

    went to the 24 Hour Fitness in Chandler, just 2 miles from home.
    although I've swum here quite regularly lately, I hadn't lifted here for a long time.
    here's what I did--

    Hoggan sprint cardio: 15 min, 1206 revolutions, kept above 80 rpm (mostly 85+), varies resistance 7 to 9

    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

    Triceps skull crushers: 4 x 12 x 65 + 6 narrow presses after each round

    Free motion dual cable cross chest fly*: 1 x 15 x 60, 1 x 12 x 70, 1 x 12 x 80, 1 x 10 x 90, 1 x 8 x 95

    Hammer strength shoulder press: 2 x 12 x 90, 2 x 10 x 10

    Leg raises in captain's chair: 3 x 15

    Bicycles: 3 x 50 (while Mexican Radio played)

    after all that, I was hoping to get in a short (500 yard) recovery swim, but unfortunately the pool at the gym was closed for maintenance

    I know I had said I'd just do machines for a while...but I was feeling ok. and the way I do the dumbell presses--with my legs elevated above the bench (also works my abs)--there's no pressure on my feet. I do the same thing when I do skull crushers (hold my feet straight out when I do the narrow presses at the end).
    the db presses felt really good, didn't do a max (I think that's 75#), but this was similar to what I did a few weeks ago.

    so I go to the Free Motion machines, one is broken. there's 1 working that has dual cables (with 2 stacks of weights, each cable pulls its own stack), and another that has 2 cables that pull a single weight stack. a guy was on the dual cable, he finished and I asked if he was done. he pointed at the other machine and said I could just use that. I told him that they're different and I liked the one he was on. he said something like, "do what you want," and he went off to the Universal Machine. turns out he was doing sets from a bunch of different things and didn't want anyone to take any of them.
    oh well, I did my sets, then moved on.



    after the gym, I stopped by the bike shop (the one where I bought my bike, just in the gym parking lot). they're having their 'big' sale, and I wanted some CO2 tubes ($.99).
    when I got there a woman was buying a unicycle (she didn't look the type, but not sure who would), so I looked around. saw a really nice tri bike, decent price. was so tempted by it, but decided I need to ride the bike I have more before I get something else.
    I have a feeling when I go to the doctor next week he'll tell me I still can't run, but (I'm hoping) he'll say I can do elliptical and bike. if that happens, I'll start riding again right away.

    Updated December 17th, 2011 at 12:26 AM by aztimm

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. Wednesday 12142011 workouts

    by , December 15th, 2011 at 12:29 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout today
    we were in the main pool (SCY)
    it was mostly just Paul on deck solo (I think Laura was in/out)

    got in 300 w/u choice

    8 x 100--
    odds: swim @ 1:20
    evens: various drills/swim @ 2:00

    4 x
    (4 x 50 kick @ :45), with 1 min rest between rounds
    --supposed to be with fins, but I can't do that
    --turned into 4 x 200 kick for me

    2 x
    (4 x 50 underwater shooters @ 1:00), a min rest between rounds
    --did a mix of free and fly kick

    the following all free, about :30 between rounds
    --4 x 50 @ :45
    --4 x 50 @ :40
    --4 x 50 @ :35
    then right into 4 x 50 @ 1:00 stroke (I did breast)

    200 w/d

    TTL: 3300 yards

    I may be missing something, I'm not sure... very not a typical Paul Wednesday set.
    Paul warned us ahead of time that there would be a bit of kicking. even on a good day, when I'm not injured and can use fins, my kick sucks. today, when I couldn't use fins, and can't take it too hard, it was a struggle.

    I used to hate underwater shooters. but they seem to have grown on me. I certainly like them more than regular kicking at least.

    swam with the 2 others I usually do, but I probably should try to move to a faster lane. on the 100s, Paul said through our lane to do 1:20, and they didn't even attempt it. even if you can't make that, certainly with drills on a generous interval, you can make an effort (I would at least).

    I was shocked I made 50s on 35. I hadn't even tried that for years. usually 40 is a struggle for me, but I made those easily, so I really tried for 35. certainly not a ton of rest, but I still made them.

    my goal with non-free sets is to keep finish goals. like these 50s @ 1:00, for breast my goal is to finish under 42 (eventually I'd like to get that to 40, then lower...).



    I got to work today, booted up my work laptop...and it was as if I hadn't turned it on before. it had to install Outlook and other Office apps, I had to reconnect to network drives, etc. I rebooted, but it did the same. what a PITA.


    anyway, after work, I headed over to the gym, 24 Hour Fitness @ Mesa Riverview and got in the following--

    Hoggan sprint cardio: 14 min, 1122 revolutions, kept rps 80+, resistance varied around 8-9

    Universal machine standing biceps curls: 1 x 15 x 80, 1 x 12 x 100, 1 x 12 x 110, 2 x 10 x 120

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

    Life fitness lat raise: 1 x 15 x 50, 1 x 10 x 65*, 2 x 8 x 80*

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

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

    Wrist curls: 3 x 10 x 15

    Leg raises (throne): 3 x 15

    Situps (rack): 2 x 20


    for those not familiar, I took a picture of the Hoggan machine (for some reason it keeps going sideways when I upload it)


    anyway, my friend Sean was there, and we did the biceps curls, high row, rear delt, and a set of lat raises together. then he had to take off, so I was solo.

    the rear delt machine (also the chest fly) is by far the busiest machine in the gym. we had done a set on the lat raise, right next to it, when it opened up, and I suggested we move ASAP. good we did, I was just barely started when a guy came and asked how many more sets we had.

    I hadn't done my wrist curls for a long time, and was glad I did. they felt pretty good.

    after I finished, I saw Lindsey still workout out, doing ladder drills over in the stretching area. she asked if I wanted to work in...of course I couldn't.
  7. Monday 12122011, AM Swim & PM Gym

    by , December 13th, 2011 at 12:43 AM (aztimm's training blog)
    I really crashed after I returned home on Saturday night. I did my blog entry from the plane, PHL-PHX (via Gogo and a free code I received). Landed around 9pm, home around 10, showered, had a snack, then bed.

    slept until 9am on Sunday morning. That's the latest I've slept (without being sick) for a long time.
    It was a beautiful day...sunny and high around 70. had a relaxing breakfast, did some laundry, ran errands, took Holly to the dog park, went to church that night, and picked up Chinese food for dinner.
    the Prednisone was hitting me full blast, and a really wanted to do something, but knew I shouldn't.

    went up to Mesa-Kino for the AM masters swim workout this morning
    we were in the main pool (SCY)
    Paul was on deck, mostly solo (Laura wandered in, but I don't think she was coaching)

    500 w/u choice

    4 x 25 @ :20 rest, scull

    4 x 50 @ :25 rest, 25 frill/25 swim IMO
    (yes I actually did a 25 of fly)

    300 pull, paddles only, 2-3 breaths per 25

    4 x 75 kick @ :20 rest

    400 pull, paddles + buoy, 2-3 breaths per 25

    10 x 50 swim golf @ 1:10, desc 1-5 and 6-10
    (I started around 65 and down to 58)

    500 pull, fins + paddles, work on breathing
    (I used paddles + buoy)

    4 x 25 streamline kick @ :45 (I did them all dolphin)

    200 w/d

    TTL: 3100 yards

    when I left home the temp was around 55, it felt so nice, I didn't even bring a jacket with me. during the swim, I felt a cold drop hit me, and by the time I got out it was a steady drizzle. after showering, it was a downpour getting to my car, and I wished I had my jacket.
    we had a very light group. I think after some people swam the AZ state meet this weekend, they took a day off.
    Paul explained how we're beginning a new training cycle. we'll do more drills, have more rest, etc for the next 3-4 weeks, then we'll up the distance in mid-Jan.
    as for me, I was still on my Prednisone high when I dove in. I can count on 1 hand the number of times I've really wanted to do butterfly, and today was one.
    unfortunately, having that high doesn't necessarily translate into actually being faster or being able to do more.


    It is very rare that we have a rainy day here in the Phoenix area (and they're already calling for a 100% chance of rain tomorrow). I took this picture from my office window--



    after work, I still had tons of energy. despite the persistent rain (we had a nice break for an hour or 2), I ventured over to the 24 Hour Fitness @ Mesa Riverview for a workout

    Situps on rack: 2 x 25

    Hoggan sprint cardio: 15 min, 1156 revolutions, resistance 8 to 9

    Hoist roc it chest press: 1 x 15 x 160, 1 x 12 x 175, 2 x 10 x 190

    Hoist roc it shoulder press: 1 x 12 x 83, 1 x 12 x 90, 1 x 10 x 97, 2 x 8 x 104

    Hoist roc it seated dip: 1 x 12 x 137, 1 x 12 x 151, 1 x 10 x 165, 2 x 8 x 180

    Star trak pec fly: 1 x 15 x 120, 1 x 12 x 165, 1 x 12 x 180, 1 x 10 x 195, 1 x 6 x 210

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

    Life fitness abdominal: 1 x 25 x 110, 1 x 20 x 130, 1 x 10 x 150

    Leg raises on throne machine: 3 x 15

    I really really really had to hold myself back from hopping on a treadmill and knocking out a couple miles of running. this steroid makes me feel like I can do anything, but my mind has to tell my body it can't.
    that Hoggan machine didn't feel too horrible today. another guy was on it when I got there, so I did some situps while waiting.
    I decided to just do machines today; was solo (Sean got there early), and didn't want to take any chances.
    I did give in a little on some machines though...and I'll probably be feeling that when I wake up on Wed morning.
    I haven't really done weights for 2-3 weeks now. between the Turkey Trot, my injury, and a sort-of taper for the swim meet, my lifting has been very lax.

    as tempting as it is to do hanging leg raises from the pullup bars, I think I'll have to hold back on those for a bit. I used the throne machine (I took a pic of it)---


    It is so much easier doing leg raises with this -v- the pullup bar. Even after not doing them for a while, I really didn't struggle at all today.



    while I was waiting for the Boston University swim team to finish on Saturday morning, I took a picture of the facility:


    Lane 1 was along the far wall, with lane 10 closest.





    I'm feeling a little withdraw after that meet now. I'm actually thinking of checking airfares for Greensboro... I wouldn't mind doing another quick trip if I found something decent.
    We have our first 2012 SCY team meet scheduled for Feb 18. With no (or minimal) running, I'll be putting much more focus on swimming.
  8. Friday 12022011 workouts

    by , December 3rd, 2011 at 12:22 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    Paul and Laura were both on deck (although I didn't see Laura until halfway through)
    we were in the main pool (SCY)

    got in 600 w/u

    assigned: 300 kick, every 4th 25 fast
    did: 400 pull (buoy only), every 4th 25 fast

    800 swim (can't remember if it was supposed to be something special)
    4 x 50 @ 1:00, 25 stroke/25 free

    800 neg split (pulled it w/paddles + buoy)
    4 x 50 free @ :50

    800 all fast, option to use fins + paddles (pulled it w/paddles + buoy)
    4 x 50 breast @ 1:00 (and yes, he actually assigned breast)

    100 fast, broken each 25 for :10 (adjusted time was 1:04)

    200 w/d

    TTL: 4300 yards

    since I'm wearing the boot now, it takes me a little longer to hobble around, and I'm allowing more time to get places. it didn't take quite as long getting out the door and from my car to the pool, so I got in more warm-up
    it was a little crowded, we had 4 in my lane. I began to lead on the first 800, but stopped to let others pass around 200.
    I continued to go 3rd on the first set of 50s, when the gal behind me hit my foot (of course my bad one). she commented on the wall after that how I was, "loafing." when I told her I had a broken foot, and she hit it, she kind of cut me some slack (at least she didn't come near my feet after that).
    led on both the other 800s, and the 50s breast. I got a time on one (I think it was the all fast when I pulled) and it was 10:00 even, which is fantastic for me.

    I'm just thankful I can still swim at all. yea, it takes me longer to warm up. I'd guess I wasn't really ready until I got in 1500 today.




    really debated if I should try it, but after work I ventured over to the gym, 24 Hour Fitness @ Mesa Riverview. I figured that Fridays aren't too busy, and was hoping to run into my friend Sean.

    as luck would have it, Sean got there around the same time as me, and he wanted to do a short elliptical warm-up. I couldn't do that, but I found a substitute, then we lifted together.

    Hoggan sprint cardio: 8 min, 570 revolutions, resistance between 7 and 9

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

    Hammer strength biceps curls: 1 x 12 x 65, 1 x 12 x 70, 1 x 12 x 80, 1 x 10 x 90

    Univ machine triceps rope pulldowns:2 x 12 x 50, 2 x 10 x 60

    Life fitness abdominal: 1 x 20 x 90, 1 x 15 x 110, 2 x 12 x 130


    I last used the Hoggan machine about 2-1/2 years ago when I was recovering from my sprained ankle. So I have bad memories of it, and it really is rather monotonous, stuck off in a corner, with no tv or really anything to see near it. as it was, my music made it tolerable for that. I did play around with the resistance a little, but you need to take a hand off of working to do that. pretty much like a bike for your hands.

    I really didn't want to do anything too heavy or intense today, just kind of get the blood flowing, and this all seemed to work.
    Probably a good idea to continue mostly just machines for the next 1-2 weeks, then gradually add back in some free weights.



    I had nearly forgotten about my whole Boston trip and the swim meet next week...until I got an email about getting upgraded this morning. If I get upgraded on the return, I'll see how I feel about Tues-Wed and then decide if I'll go through with the trip, or cancel. I probably won't swim either way (probably not a good idea to do block starts), but I guess I could swing by and meet a couple of people.
  9. Friday 11252011 workouts

    by , November 26th, 2011 at 12:36 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout this morning
    Actually had a decent turnout this morning. Paul was on deck, and I swam in a lane with a gal who also did yesterday's turkey trot. We told him not much kicking....

    400 w/u choice

    16 x 25 @ :30, every 4th stroke fast
    (did those breast, under 20)

    50 easy

    1000 done 75 free/25 stroke fast (again breast for me)

    50 easy

    1000, done 100 easy with low stroke count, 100 fast and keep stroke count within 2 of slow

    50 easy

    1000 pull (I used paddles and buoy), broken for 10 sec rest every 100
    (my adjusted time was 12:10)

    100 w/d

    TTL: 4050 yards

    Felt good to stretch my legs.
    The group did more kicking when we did the 1000s, and some fast swims from dives
    thankfully Paul edited the set for us; if he hadn't, we just would have done it ourselves.
    was kind of surprised I went that fast for my broken 1000.

    anyway, I really was surprised I wasn't more sore today. certainly after full marathons, the next day I'm lucky to even walk; after a half I can walk but feel really broken down.
    today I just felt a touch of soreness, mostly around my knees, but not too much to get worried about.




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

    Tmill: 22 min, 270 cal, 2.39 miles, avg 6.5 mph
    2 min warmup
    2 min at 6.5-7.4
    2 min warmdown

    Leg rolling: 5 min

    Bench: 3 x 12 x 135, 1 x 8 x 155

    Triceps rope pulldowns: 1 x 12 x 50, 1 x 10 x 60, 1 x 10 x 70, 1 x 8 x 80

    Dumbbell chest fly: 1 x 15 x 45s, 1 x 12 x 52.5s, 2 x 10 x 60s (barely)

    Triceps skull crushers: 3 x 10 x 70 + (3 x 5 x 70 narrow presses)

    Hanging leg raises: 3 x 12


    initially, I was just going to do a long walk with a little jog on the treadmill. but after walking, I felt ok so I went for my running pace, and it felt better than I thought it would, so bumped up every 2 min rather than my initial pace of 3 min.
    the weights set doesn't look like that much, but it was rather intense. I wasn't even sure I'd be able to do any hanging leg raises, not so much for the leg part, but the hanging part...my arms were quite fried.


    after all that, I changed, went in the pool (25m).
    had intentions to do a mini set...but my upper body felt like I was wearing a flak vest. the first 100 was really tight, and it got slightly better as I went through, but 500m was plenty for me.
    maybe I should have gone without a drag suit.
  10. Monday 11212011 workouts

    by , November 22nd, 2011 at 12:46 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were on the north side of the main pool (SCY)
    Paul was on deck coaching solo

    300 w/u choice

    4 x 75 @ 1:10
    --right arm/left arm/swim
    --odds free/evens back (1 arm backstroke is very difficult)

    500 long & smooth stretch out swim

    4 x 75 @ 1:15
    --50 3 fly/3 breast
    --last 25 odds fly/evens breast (I did free for fly, but did the 3's part as given)

    400 IM (I did fr/bk/br/fr)

    50/100/200 @ :50/50

    1 min rest

    2 x 50/2 x 100/2 x 200 @ :45/50

    1 min rest

    3 x 50/3 x 100/3 x 200 @ :40/50

    1 min rest

    100 free fast from blocks (1:05)

    200 w/d

    TTL: 4100 yards


    since we were on the north side of the pool, everyone was chatting trying to figure out if the pool was SCY or SCM. even after having swum in a known SCM pool (that doesn't change) yesterday, I wasn't quite sure. but when we did the 50/100/200 set, I figured out that it was SCY (especially 200 @ 2:40).
    the water temp was quite brisk....there were several points when Paul was talking about something, but I just wanted to get moving
    this was a good variety set, some warm-up stuff/drill-type, then a rather tough aerobic bit, then that fast 100....
    had a little lingering blah-ness going on after my swim last night.
    haven't decided if/how I'll taper before the Boston meet. I may just scale back a little, cut a day or 2 of weights (probably not running)...tapering for swimming just makes me so irate, heck even the thought of tapering gets me riled up.




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

    Tmill: 22 min, 275 cal, 2.42 miles, avg 6.6 mph
    2 min warmup
    3 min at 6.8-6.9
    2 min at 7.0-7.5
    2 min warmdown

    Leg rolling: 5 min

    Plank w forearms on roller: 1:30, 2 min (did 1 min on roller then pushed it away and mix of left right and normal)

    Pullups: 3 x 10, hold legs up 5 sec on last

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

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

    Star trak rear delt machine: 1 x 15 x 50, 1 x 12 x 75, 1 x 12 x 90, 1 x 10 x 105


    I guess I jinxed myself yesterday saying I felt fine after my run. somehow got a kink in my left foot over the smallest 2 toes. almost feels like I just need to crack the knuckle or something. nothing drastic...on a scale of 1 to 10, it is about a 3 or 4 in pain level. and could be a phantom pain trying to keep me from racing Thursday (seems to happen before a running race). I just tried icing, but that was just way too painful. I have a small wood roller I'll try.
    otherwise, things felt pretty good. I had just finished a set of pullups when my friend Fredrick suddenly came out of nowhere and went right after me. I always like biceps curls...but really need to mix things up.
  11. Friday 11182011 workouts

    by , November 19th, 2011 at 12:40 AM (aztimm's training blog)
    went over to Mesa-Skyline for the AM masters swim workout this morning
    we were in the north pool, SCY
    Tiffany was on deck coaching

    got in 300 w/u choice

    4 x 200 @ :15 rest
    --odds 25 dolphin dive/25 free
    --evens 25 overkick/25 normal

    2 x (
    4 x 25 fast kick
    4 x 25 no breath
    4 x 25 fast free
    100 easy)
    all 25s on :35 and the kick w/board only

    6 x 75 @ :10 rest
    --odds breathe 1-2-3 by 25
    --evens back-breast-free by 25

    16 x 50 free--
    --1 fast @ :40/3 easy @ :55
    --2 fast @ :40/2 easy @ :55
    --3 fast @ :40/1 easy @ :55
    --4 fast @ :40

    200 w/d

    TTL: 3350 yards

    again I was debating if I wanted to go to Carson or Skyline. since there's a SCM meet at Skyline tomorrow (that I'm not doing), I thought maybe we'd get to swim SCM. the main pool was all setup, I said something to Tiffany, and she said she gave the first person to show the choice, and they chose SCY
    was a much smaller group than normal; many of the triathletes were over at Tempe Town Lake...today the lake was open in the morning so they could practice for AZ Ironman on Sunday.
    I had my own lane, did much of the set with the next 2 lanes. but the last set (50s) I did on my own.
    Tiffany does a great job of keeping track of where everyone is, and coming over/yelling to keep you on-track.
    for some reason whenever I hear the name Tiffany, I always think of her...
    [nomedia="http://www.youtube.com/watch?v=826PTEuHKhE&feature=related"]Tiffany - I Think We're Alone Now - YouTube[/nomedia]


    yea, I didn't get in a Paul Smith workout. But Tiffany works with Paul and Laura; the workouts are supposed to be similar, although I heard Paul had a sprint set.




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

    Tmill: 23 min, 290 cal, 2.57 miles, avg 6.7
    2 min warmup
    3 min at 6.8-6.9
    2 min at 7.0 to 7.4
    1 min at 7.5 to 7.7
    2 min warmsdown

    Star trak chest fly: 1 x 15 x 105, 1 x 12 x 165, 1 x 12 x 180, 1 x 10 x 195

    Hammer strength front lat pulldowns: 1 x 15 x 90, 3 x 10 x 180

    Triceps rope pulldowns: 1 x 12 x 50, 1 x 12 x 60, 2 x 8 x 70

    Dumbbell chest press: 1 x 12 x 47.5, 1 x 12 x 55, 1 x 12 x 60

    Hanging leg raises: 3 x 10

    while I was on the treadmill around 14 min in, Sean showed up; he did a short elliptical set while I finished up, then we lifted together.
    since I hadn't lifted for almost 2 weeks, I just told him he could choose what we did...so he picked a mix of stuff.
    only he called it a day after the rope pulldowns, and I wanted another chest set, so I did the db chest presses...then of course my leg raises.


    after all that, I went in the pool...(SCM)

    did a nice 500m stretch out swim


    pools I swam at this week--
    Tues: Mesa-Carson
    Wed: Vegas-Desert Breeze
    Thurs: Chandler 24 Hour Fitness
    Fri AM : Mesa Skyline
    Fri PM: Mesa 24 Hour Fitness



    now for hopefully a long night's sleep before the crazy house cleaning tomorrow (we host Thanksgiving dinner and get the house crazy clean)


    oh, and Paul Smith posted on Facebook that he's free....
    [nomedia="http://www.youtube.com/watch?v=ZVGf3ePIO04"]Soup Dragons - "I'm Free" - YouTube[/nomedia]

    Updated November 19th, 2011 at 01:03 AM by aztimm

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. Thurs PM & Friday workouts, 1103-11042011

    by , November 5th, 2011 at 02:11 AM (aztimm's training blog)
    have had extremely odd weather here over the past few days. after a colder than normal morning yesterday (mid-40s here in Chandler), I went out to run yesterday afternoon, when it was in the mid-80s...

    Paseo Trail, home to Paseo Vista Park 6.41 mi 00:56 08:44 pace

    After swimming this morning, I decided to take Holly (the dog) out with me for an afternoon run. She seemed mad when she saw me leave for the pool this morning without her. Anyway, we went along the Consolidated Canal, down to Paseo Vista Park. However, she was not her usual self, wanted to stop quite a bit on the way down, sniff around. Then on the way back she was dragging behind me much of the trip. It was nice and sunny, low 80s, but a little windy. I'm surprised the splits aren't worse, 8:40, 8:55, 8:53, 8:42, 8:48, 8:42, 8:05. Tried out a new pair of shoes too, they felt great!
    Distance: 6.41 mi
    Time: 55:59
    Avg Pace: 8:44 min/mi
    Elevation Gain: 4 ft
    Calories: 847 C
    Avg Pace: 8:44 min/mi
    Avg Moving Pace: 8:34 min/mi
    http://connect.garmin.com/activity/126300024

    guess I forgot to mention how I noticed that Nike had a big sale a week or so ago. I picked up 2 more pairs of my LunarGilde shoes. They're normally around $90, these were $55 each. The colors are a bit crazy though.





    went up to Mesa-Kino this morning for the masters swim workout
    we were in the main pool (SCY)
    Paul and Laura were both on deck coaching, I was on Paul's side

    got in 700 w/u choice

    4 x
    (100 long + smooth
    4 x 25 build, IMO
    50 fast kick)
    about 5 sec rest between each, 20 sec between rounds

    50 easy

    5 x 5 minute swims, choice, supposed to be best average
    --I did 5 x 300s, mostly descended from 4:02 to 3:42

    5 x bungee pulls (I was quite fried, maybe got 2/3 across, maybe 200 yards total)

    200 w/d

    TTL: 3600 yards

    the water was very cold!!! that was one reason I chose 300s, just so I'd keep moving and try to keep myself warm.
    Paul moved the gal I usually swim with over to do IM, so I was stuck with the guy who always goes out too fast and dies. he didn't disappoint today. he did 200s; I went 5 sec behind him (we split the lane but I hate going side by side). I mostly paced off of him, then pushed my last 100. Paul egged him on, so he went faster on #4. On #5, I passed him.
    not sure what Paul's deal is with these bungee cords. I was sore from lifting on Wed, and still catching my breath from my last 300 when he threw one at me.


    after work, I headed over to the 24 Hour Fitness @ Mesa-Riverview and did this--
    Tmill: 23 min, 290 cal, 2.56 miles, avg 6.7 mph
    2 min warmup
    3 min at 6.8-6.9
    2 min at 7.0-7.4
    1 min at 7.5-7.7
    2 min warm down

    Leg rolling: 6 min

    Pullups: 3 x 10

    Biceps preacher curls: 1 x 15 x 80, 1 x 12 x 90, 2 x 9 x 100

    Hammer strength seated row: 1 x 15 x 90, 2 x 12 x 180, 1 x 5 x 270

    Hammer strength front lat pulldowns: 1 x 15 x 90, 2 x 10 x 180

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

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

    Life fitness abdominal: 1 x 25 x 90, 1 x 20 x 110, 1 x 15 x 130

    finally I felt good right from the beginning of my treadmill run. the first song is always a breaking point for me, and today's was:
    [nomedia="http://www.youtube.com/watch?v=N9nqCM8Ito8"]Head Over Heels - Go-Go's 1984 - YouTube[/nomedia]
    I was alone with everything until I was on the lat raise machine, then Sean showed up. but on both the HS row and HS lat pulldown I had guys ask to work in with me (one of the reasons I even attempted 270 on the row...that's over 100 pounds more than I weigh)



    so it looks like I'll be at the NE SCM Meet in Dec. I contacted SwimStud, and we'll probably both swim the 200 breast together, possibly another event. I'll be there just that Sat, and flying out at 3:30, so probably won't be able to do the 50 free/breast.
    I haven't done a SCM meet for about 10 years. I figure I'll just use SwimStud's times for events we both do so hopefully we'll be in the same heat. If I'm off, I can blame it on the long time since swimming SCM.
    I am thinking of the 100 IM though...never done one of those. maybe I'll convince the gal I swim with to do a timed one with me next week.


    the weather here has really been nasty today. high winds, blowing dust, and the rain started while I was at the gym. temps supposed to drop significantly overnight.
    I chatted with a guy after swimming, he asked if I was doing the lake swim tomorrow. when I said no, he asked why not. my response, "I did enough crazy stuff when I was in the Army, didn't have a choice, but at least I got paid for it. why would I want to do something crazy out in this nasty weather, when I have a choice...and have to pay to participate?" that certainly ended that conversation. after just getting a flu shot yesterday, and my insane trip coming up next week, I'd rather just rest up.
  13. Wed PM weights, Thurs AM solo swim, 1102-11032011

    by , November 3rd, 2011 at 12:42 PM (aztimm's training blog)
    went over to the 24 Hour Fitness @ Mesa Riverview last night and did this--

    Tmill: 21 min, 260 cal, 2.3 miles, avg 6.6 mph
    2 min warmup
    3 min at 6.8-6.9
    2 min at 7.0-7.4
    1 min at 7.5
    2 min cool down

    Leg rolling: 6 min

    3 min of plank, 1-1/2 wforearms on roller, the rest a mix of normal, 1 arm/1 leg, left, and right

    Decline bench: 3 x 10 x 135, 2 x 8 x 145, 1 x 8 x 155

    Standing dumbbell triceps curls: 2 x 12 x 27.5, 1 x 10 x 30

    Decline dumbbell chest fly: 1 x 15 x 45s, 1 x 12 x 50s, 1 x 12 x 55s, 1 x 10 x 60s

    Hanging leg raises: 2 x 12, 1 x 15


    started off feeling very blah, and nearly just did the elliptical instead of running. then when I started on the treadmill, the first song to play was, "True Colors," by Cyndi Lauper. I really don't even know why I have that in a running playlist. So I figured I'd just treat that as warmup. Then I got a rude awakening when the following song was, "Du Hast," by Rammstein. After that, I was committed to my workout.
    I started out solo, and was going to be done with decline bench when a friend showed up...so I did an extra 2 sets.
    Struggled through those leg raises, but I decided I'd try more on my last set. I think that's the first time I've done 15 reps. Now I just need to add another 3 reps to each of the first 2 sets.



    since it was chilly this morning (upper 40s) and is supposed to be nice this afternoon (upper 70s), I figured I'd switch my swim/run combo for today.
    went over to Chandler-Hamilton for a solo swim during lap AM lap swim. it goes 5:30 to 7:30, I showed up around 6:15, started out sharing a lane...

    600 w/u choice

    6 x 50 kick @ 1:15, board only

    100 easy


    main set, no extra rest--
    5 x 100 @ 1:30
    4 x 100 @ 1:25
    3 x 100 @ 1:20
    2 x 100 @ 1:15

    100 easy

    5 x 100 pull @ 1:30, w/buoy + paddles. did 50 free/25 back/25 free

    2 x 50 @ 1:15, 25 fly/25 free

    200 w/d

    TTL: 3300 yards

    air temp was a bit brisk, upper 40s, but the water was nice and warm, I'd guess 82+. hadn't been in this pool since summer, when air temps were easily 100+ and heating the pool wasn't a thought in my mind.
    shared through my w/u and some of the kick, then the woman I was sharing with got out and I had a lane to myself.
    I started doing this main set early this year when I was swimming solo. did it alone/with Urmas 3-4 times, and at least made it to the last 100, 1:10. today I didn't quite make the interval for 1:15, so I bailed on the set a little early.
    after getting out, I bumped into a guy who used to swim with Sun Devil Masters at ASU. he had been quite fast (said one of his last workouts there he did a 100 in :53 from a push), but had hernia issues, had surgery, but things aren't quite getting better. anyway, I told him I'll probably swim Thursdays, so we may do some sets together. I did tell him that I switched to Mesa, and tried to get him to try it, but for right now, he doesn't want to commit to a program.
  14. Monday 10312011: Happy Narwhalween!

    by , October 31st, 2011 at 11:38 PM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout this morning
    Paul and Laura were both on deck, I was on Paul's side before we merged
    we were in the main pool (mostly), SCY

    got in 300 w/u choice

    50-100-200-300
    50-100-200
    50-100
    50
    with about 20 sec between everything. 50s were kick, 100s swim, 200 IM, 300 pull

    11 x 50 (supposed to be 10 but I goofed)--
    4 @ 55
    3 @ 50
    2 @ 45
    2 @ 40 (did 1 extra)

    10 min kick (got in 700 yards)

    3 rounds of--
    dive into diving well, swim out to the 3m diving board, climb up a rope to the top of the board, drop back down, swim to the wall, then go back to lane, swim across

    100 easy

    pumpkin relay: 25 yards
    witch relay: 25 yards
    (+ a 25 to get to the leading side, and a 25 back at the end)

    50 easy w/d

    TTL: 3100 yards


    Paul and Laura do a great job of making workout fun. the rope climb was rather challenging. I don't think we were supposed to use legs; I didn't for the first 2, but on the last I used them a hair.
    was a good mix of stuff...

    let me try my hand at posting inline images...

    my turn at the pumpkin relay:


    a small group photo:


    the entire AM workout group:




    I managed to cut out of work early (4pm), just drove down to the Chandler 24 Hour Fitness and got in a quick workout--

    Tmill: 21 min, 257 cal 2.28 miles, avg 6.5 mph
    2 min warmup
    3 min at 6.7-6.8
    2 min at 6.9-7.3
    1 min at 7.4
    2 min cool down

    Leg rolling: 5 min

    Plank: 3 min ttl, 1-1/2 on roller, rest a mix of normal, one arm/leg, left/right

    Pullups: 3 x 10

    Biceps preacher curls: 1 x 15 x 75, 2 x 12 x 85, 1 x 10 x 95

    Precor rear delt machine: 1 x 15 x 50, 1 x 12 x 70, 1 x 12 x 80, 1 x 10 x 90

    Precor lat raise machine: 1 x 12 x 50, 2 x 10 x 60

    Hammer strength high row: 1 x 15 x90, 2 x 12 x 180, 1 x 10 x 200

    Standing dumbbell hammer curls: 1 x 12 x 35s, 1 x 10 x 40s, 1 x 8 x 45s

    Hanging leg raises: 3 x 12

    was at the gym for about 100 min total, including changing from work clothes and my shower.
    the treadmill actually felt rather good. I would have done more if there were time...
    and most everything else felt good too. didn't do any PB's, but lifting solo I didn't really want to. machines vary from gym to gym, and my weights were a little different.
    it was interesting to see the workers dressed up. I saw a gal wearing a white snowsuit...was trying to figure it out until I noticed a blue sash across the front that said, "Michelin." one guy (who oddly is named Mario) said he was dressed as Luigi from Donkey Kong.
    gym wasn't too busy. could have been the early time, or maybe because of Halloween.


    we've been getting a steady stream of Trick-or-Treaters. I'd guess about 75 so far. It started with little kids, and now those who probably shouldn't be out... We'll unplug bring in the pumpkins around 8. Holly has been entertained by all the excitement; one kid wanted to pet her, but she wasn't agreeable to that. the cats aren't liking being stuck in the guest room.
  15. Friday 20282011, a Laura swim & PM Gym

    by , October 29th, 2011 at 01:43 AM (aztimm's training blog)
    went up to Mesa-Kino for the morning masters workout
    we were in the main pool (SCY)
    I did Laura's workout

    got in 300 w/u choice

    4 x 125 @ :20 rest
    75 build/50 kick

    6 x 50 @ :50
    1-5 just make, 6 fast

    6 x 50 @ :55
    1-4 just make, 5-6 fast

    6 x 50 @ 1:00
    1-3 just make, 4-6 fast

    6 x 50 @ 1:05
    1-2 just make, 3-6 fast

    6 x 50 @ 1:10
    1 just make, 2-6 fast (did #6 off block in :30 flat)

    10 x 25 @ :40
    odds scull, evens swim

    250 w/d

    TTL: 2800 yards

    I don't even know how many options there were!
    Paul had a T-60 going on, I thought about it, but the gal I usually swim with wasn't there, and I couldn't stomach doing that on my own.
    then he had a group doing tons of bungee stuff. I think he had another group too, with buckets, kettle bells, and other fun stuff.
    all that said, I opted to swim with Laura's group; had been at least 2 months, and I needed it.
    that was a great set. I started holding 32-33 on my fast 50s. mid-way through I dropped down to 34, but then on the last set I got back to 32-33. a gal in the next lane was going off the block on the last, so I figured, what the heck.
    we took about a minute rest between each set of 50s.



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

    Tmill: 22 min, 263 cal, 2.32 miles, avg 6.3 mph
    2 min warmup
    4 min at 6.6-6.7
    3 min at 6.8-6.9
    2 min at 7.0-7.1
    2 min warmdown

    Leg rolling: 6 min

    Incline bench: 3 x 10 x 135 (1 x 5 x 135), 1 x 8 x 155

    Triceps skull crushers: 2 x 12 x 60 + 6, 2 x 10 x 70 + 5

    Dumbbell chest fly: 1 x 12 x 45s, 1 x 12 x 50s, 1 x 10 x 55s, 1 x 10 x 60s

    Life fitness triceps extension: 1 x 12 x 65, 2 x 10 x 110, 1 x 8 x 125

    Hanging Leg raises: 3 x 12

    Life fitness ab machine: 1 x 20 x 90, 2 x 15 x 110

    I felt like cr*p and really didn't want to run. I kept thinking it would get better, but it didn't. my goal is always at least 2 miles, so when I hit that, I was done.
    so I was lifting alone (until the triceps extension machine), doing incline bench. I was in the middle of a set, think I had my eyes closed, and I feel the bar suddenly push around. I open my eyes and see a guy from the bench over (there were 2, he was on break I guess) really close. I started to panic, and thankfully he jumped up to help me bring the barbell back to the rack. evidently he was chatting and backed into my bar. I was probably a bit of an ass about it tho... it really threw my concentration, but I cranked out my next set pretty fast. then I went to grab 2 x 10 weights, was walking back to my bench when the guy on the other side of me was really waivering...so I run over to help. he got it in the rack fine, then I realized he had 2 x 45 + 25 on each side. I asked him to spot for my last set, and I joked how I wouldn't have been much help, he was lifting more than 100# more than I weight
    I guess that was all the drama for the night. I felt like I could have fallen off the bench while doing the flys (I had my legs raised), and think if that happened, I would have crawled away in shame.
    Sean showed up when I got to the triceps machine, did that with me, then watched while I did my leg raises, and we did the abs machine.
    oh, and 3 x 12 leg raises...getting closer to 3 x 15, my goal



    after I finished, I threw on my suits and went in the pool (SCM)--
    easy 500m swim
    I hadn't been in this pool for a few months. it is more shallow than I remember, but the water was nice and cool. it is only 3 lanes, but I had the whole thing to myself.


    so now I've swum in 4 different pools this week--
    24 Hour Chandler
    24 Hour Gilbert
    24 Hour Mesa
    Mesa-Kino
  16. Wednesday 10262011 workouts

    by , October 27th, 2011 at 01:55 AM (aztimm's training blog)
    went up to Mesa-Kino for the morning masters workout today
    was with Paul's group in the main pool (Laura's group was in the south pool)
    I did the distance workout

    300 w/u choice

    6 x 100 @ 1:30 (add'l warmup)

    6 x 100, odds @ 1:25, evens @ 1:30 w/a 25 stroke

    6 x 100, odds @ 1:20, evens @ 1:30 w/a 25 stroke

    6 x 100, odds @ 1:15, evens @ 1:30 w/a 25 stroke

    1000 pull (I used paddles + buoy), 100 easy/100 fast (my time was about 12:40)

    100 swim with a bucket

    200 w/d

    TTL: 4000 yards


    the 4 x (6 x 100) set was actually pretty nice. the first was just more warm-up/stretch out. of course the one guy (thankfully he was in the next lane) took them out too fast, then died by the 3rd set.
    on the 2nd set I did 25s breast on the 4th, 3rd, and 2nd 25 of those 100s.
    on the 3rd set, I did 25s back on the 1st 2nd, and 3rd 25.
    on the 4th set, I did 25s back, but I can't really remember when, I was more focused on the 100s @ 1:15. I came in on 1:10, 1:12, and 1:13.
    quite different to swim in a nice pool with others, being able to swim faster like that, especially after struggling last night at the gym pool, with paddles, and an easier interval.

    swimming with the bucket was very interesting. like a parachute x 10. when my arms weren't moving, I wasn't moving. had no glide, and had to swim right up to the walls to be able to flip right. it was just an orange Home Depot bucket, tied to the same cord they use for the parachutes.




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

    Tmill: 22 min, 267 cal, 2.37 miles, avg 6.4 mph
    2 min warmup
    3 min at 6.6-6.7
    2 min at 6.8-7.3
    1 min at 7.4-7.5
    2 min warmdown
    Wasn't feeling like running , almost went to elliptical. Got in some good music and really didn't want to stop.

    Leg rolling: 6 min

    Plank w forearms on roller: 3 min

    With a 1 ft stool, 3 rounds of: 10 step ups (right then left), then 5 box jumps, continuous

    Pullups: 3 x 12

    Biceps preacher curls: 1 x 15 x 80, 2 x 12 x 90, 1 x 8 x 100

    Hammer strength front lat pulldowns: 1 x 15 x 90, 2 x 10 x 180

    Life fitness lat raise: 1 x 14 x 50, 2 x 10 x 65

    Life fitness biceps curls: (single arm) 1 x 10 x 40, 2 x 10 x 65

    felt good to get into a groove on the treadmill. as I walked out, they looked pretty full, and I was thinking that I wouldn't be too upset if I had to use a treadmill instead.
    I think that was a max biceps curl, 100 pounds. not only that, but with lifting with Fredrick, he was trying to get me to take the bar down lower...the lower the harder.

    Updated October 27th, 2011 at 12:17 PM by aztimm (typo)

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Monday 10242011 workouts

    by , October 25th, 2011 at 01:35 AM (aztimm's training blog)
    went up to Mesa-Kino for the morning masters swim workout today
    we were in the main pool (SCY)
    Paul and Laura were on deck coaching, I was on Paul's side

    got in 500 w/u choice

    5 x 200 @ :20 rest
    swim-kick-IM-kick-swim

    20 x 50 @ :50, every 5th non-free (did back, then breast on the others)

    1000 w/fins + paddles, every 4th 25 upbeat kick

    12 x 25 @ :40
    tempo kick w/fins no board

    200 w/d

    TTL: 4000 yards

    was in a lane with 2 others and I led most of the set. I think another led on some of the 200s kick (we kicked together too) and on the IM.
    the 50s ended up being a nice little set. doing some non-free was challenging, especially doing breast. I went ~2 sec early as the gal behind me was doing fly and didn't want to get caught too bad.
    I really cruised along that 1000, it felt really good. and I did the upbeat kicks pretty tough.
    overall, a nice Monday-recovery day.



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

    Tmill: 21 min, 250 cal, 2.21 miles, avg 6.3 mph
    2 min warmup
    3 min at 6.5-6.6
    2 min at 6.7-7.1
    1 min at 7.2
    2 min cool down

    Leg rolling: 6 min

    Pullups: 3 x 12

    Decline bench: 3 x 10 x 135, 1 x 8 x 155

    Freemotion dual cable cross chest fly: 1 x 15 x 60, 1 x 12 x 70, 1 x 10 x 80, 1 x 9 x 85

    Triceps univ machine rope pulldowns: 1 x 12 x 50, 2 x 10 x 60, 1 x 8 x 70

    Dumbbell chest press: 1 x 12 x 45s, 1 x 12 x 50s, 1 x 10 x 60s

    Hanging leg raises: 3 x 10

    felt ok on the treadmill, had a little squeaking, but not too bad.
    my friend Fredrick met me on the 2nd round of decline bench, did nearly the same stuff that I did. then on the triceps rope pulls, Sean showed up. it was actually pretty nice have 3 work in, timing wise it forced me to take enough (but not too much) rest.
    I normally wouldn't have done more chest, but didn't want Sean to miss out
  18. Friday 10212011 workouts

    by , October 22nd, 2011 at 01:20 AM (aztimm's training blog)
    I've been wanting to get caught up on my GTD swimming mileage, and I think I accomplished that this morning!
    went to the 6am masters workout at Mesa-Kino
    Paul and Laura were on deck coaching, I was in Paul's distance group
    we were in the main pool (SCY)

    got in 500 w/u choice

    4 x (25-50-75-100)
    --rounds 1-3 free @ :25/25
    --round 4 stroke @ :30/25 (I did a mix of back and breast)

    2 x (25-50-75) kick @ :30/25

    T30, Team Pursuit
    --got in 2200 yards

    200 w/d

    TTL: 4200 yards

    that T30 turned into a near combat swim. we started out with 4 in the lane, up through about 7 or 800 it was fairly civilized. then someone else came in the lane, and people started falling by the wayside. for a while a gal and I pretty much rotated off leading. I had several near collisions with a couple of people (they weren't looking at people coming to the wall), and nearly flipped into people who were hanging all over the wall.
    when I swam with the ASU team we seemed to do team pursuits at least monthly, but I think this is the first we've done at Kino.


    After work I went over to the Mesa 24 Hour Fitness and did the following--

    Tmill: 22 min, 250 cal, 2.22 miles, avg 6 mph
    Started off normal 2 min warmup, went into 6.8 mph, but got a pain in my left hip, it didn't go away after 2 min so I walked and pressed it a bit. Then got back to 6.5-6.8 for 3-4 min each, finished at 6.9 for 2 min, then 2 min warm down

    Leg rolling: 6+ min, really worked both hips and my glutes

    Pullups: 3 x 10

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

    Hammer strength high row: 1 x 15 x 90, 2 x 12 x 140, 2 x 9 x 190

    Star trak rear deltoid: 1 x 15 x 50, 1 x 12 x 75, 2 x 10 x 90, 1 x 8 x 105

    Lifefitness lateral raise: 1 x 12 x 50, 2 x 9 x 65

    Univ machine standing biceps curls: 1 x 15 x 80, 2 x 12 x 110, 2 x 9 x 120

    Hanging leg raises: 3 x 10

    Incline situps: 2 x 20

    I probably did too much, too much fast running, too quickly yesterday. Oh well...will I ever learn? I seem to repeat this each time I'm recovering. at least I knew to walk for a bit today, and I kept eying the elliptical...came close to bailing on the treadmill.
    otherwise, I was supposed to have at least 1 friend meet me for weights (another said he would also), but ended up doing the whole thing solo. I tend to do more when I'm alone, just because I'm not chatting too long between sets.
    interesting that my biceps seem pretty much where I left off with them. I really like doing preacher curls. my back stuff felt pretty good too.
    I took my swimsuits and goggles in the gym with me, but ended up not doing a swim.
  19. Monday 10172011 workouts

    by , October 18th, 2011 at 01:30 AM (aztimm's training blog)
    Went up to Mesa-Kino for the morning masters swim workout.
    we were in the main pool (SCY)
    Paul and Laura were both on deck coaching, I was on Paul's side (barely, Laura's group was in the next lane, and it was tempting to switch)

    600 w/u choice

    4 x 50 @ :45
    2 x50 kick @ 1:15
    4 x 25 scull @ :45

    4 x 50 stroke @ 1:00 (did breast)
    2 x 50 kick @ 1:15
    4 x 25 scull @ :45

    4 x 300 pull @ 4:00, 2-3 breaths per 25 (supposed to be snorkel, but I never bring mine. wore buoy + paddles)

    4 x 200 IM @ :15 rest, 25 drill/25 kick

    4 x 100 w/d...did them @ 1:30, 1:35, 1:40, 1:45

    TTL: 3800 yards

    I felt pretty tired nearly from the beginning. doing 50s @ :45 felt pretty tight, when last week I did them @ :40.
    took off my drag suit before the 4 x 50 stroke, and kept it off. for some reason, it feels really strange to pull with a buoy without a drag suit.



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

    Tmill: 22 min, 262 cal, 2.32 miles, avg 6.3 mph
    2 min warmup
    3 min at 6.5-6.6
    2 min at 6.7 to 7.2
    2 min warm down

    Leg rolling: 6 min

    Plank w forearms on roller: 2 x 1 min

    Ladder drill: 2 rounds

    Life fitness abs: 1 x 25 x 115

    Hammer strength front lat pulldowns: 1 x 15 x 90, 2 x 12 x 140, 1 x 8 x 160

    Life fitness biceps curl: 1 x 15 x 80, 1 x 12 x 110, 2 x 12 x 125

    Pullups: 3 x 10 w/5 sec of horizontal legs on last of each round

    my treadmill runs the past week or so had been feeling rather blah. but today I actually felt much better. could have been the music, or the tv, or maybe just finally recovering. oh, and no squeaking so I'm assuming it was the machine I was on last week
    weights area was very crowded (yet treadmills weren't), so Sean and I kind of just grabbed whatever was open when we wanted it. I really wanted to do normal preacher curls, but someone was hogging it, and the Lifefitness machine is similar (but no machine really compares).
    while I was doing leg rolling, Lindsey was over in that area doing her thing. she cleared a few people off of the ladder (it is painted on the floor), so I figured I'd work in with her.
    by the time I got to the pullups, I felt pretty fried. but somehow it wasn't too bad holding my legs up. I could see the gym clock in the mirror, so held my legs for a full 5+ sec. by the time I finished, my abs felt fried too.



    I got a massage after swimming this morning, hadn't had one for about 3 months. she did a good job, but I don't feel nearly as worked over as a few times before. she spent a bit more time on my lower back than usual, she said it felt really tight (and it felt good that she worked out some kinks).
    she had me go on my sides also to work my IT bands, and said that both are extremely tight. I tried to spend some time doing the leg rolling nice and slow over the areas she mentioned.

    this woman is rather insane though....she's doing the Mount Lemmon marathon this weekend ("because it's free"), and she has about 2 runs per month scheduled for a while.



    oh and bad news on my competition front. the guy who was supposed to do the bike leg of our 1/2 IM relay backed out. it sounds like he did before the team registered. for about a second I actually thought of doing it, but if I was going to swim 1.2 miles and bike 50+, I'd rather just do the 10k run too (but I'm nowhere in shape to do that now).
    I was kind of looking forward to a fun lake swim. maybe now I'll look at doing the DCB swim instead, or maybe the final Splash & Dash of the year (I prefer the company that runs those, plus they have so many giveaways that it works out to about free).
  20. Friday 10142011 workouts

    by , October 15th, 2011 at 07:20 PM (aztimm's training blog)
    went up to Mesa-Kino Friday for the AM masters workout
    we were in the main pool
    both Paul and Laura were on deck, there were 3 or 4 workout options, and I ended up with the following--

    400 w/u choice

    4 x 50 @ :40
    8 x 25 @ :30

    4 x 50 IMO @ :50
    8 x 25 kick @ :30

    then we formed relay teams, 5 people per team

    500 free relay, 2 x 50 each
    (my times 31.1, 31.1)

    200 easy

    250 IM relay w/2 free legs (did free 29.9)

    100 easy

    250 fly relay (36.1)

    100 easy

    250 breast relay (38.2)

    200 easy

    5 x 100 free relay (1:06)

    200 w/d

    TTL: 2350 yards

    not a ton of yardage, but was a good, fun workout
    I did all the swims off the blocks, and was extremely creeky on the first couple
    and yes, I actually swim a 50 fly, and according to Paul it was legal. unfortunately, both he and Laura noticed, and they told me I should do fly more in workout (well more than .01%). it took me quite a while to recover after that, and I'm sure it took away from my breast after that.
    overall it was a pretty fun workout


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

    Tmill: 20 min, 239 cal, 2.11 miles, 6.3 mph

    Incline bench: 3 x 10 x 135

    Triceps rope pulldowns: 1 x 12 x 50, 1 x 12 x 60, 1 x 10 x 70

    Freemotion dual cable cross chest fly: 1 x 15 x 60, 1 x 12 x 65, 1 x 12 x 70, 1 x 12 x 80

    Hammer strength shoulder press: 2 x 12 x 90, 2 x 10 x 110

    Hanging leg raises: 3 x 10

    Incline situps: 3 x 15

    Leg rolling: 6 min

    for some reason the treadmill was very very squeaky, nearly every time my right foot hit it squeaked. I don't think this ever happened before. could have been the machine, or my gait. I did hear some squeaking later while I was on weights though, so I'm guessing machine.
    although I just did chest/triceps on Wednesday, I met Sean and he hadn't and wanted to do it today, so we kinda varied a little.


    this morning I slept in until after 8am, then took Holly for a nice little ~2 mile walk. there was a race going on along the canal near our stopping point, so she saw a bit of activity.
    I may go to the Sun morning swim workout tomorrow...need to get my FLOG back on track.
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