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Swim Workouts

  1. Wed AM Swim

    by , February 4th, 2009 at 02:27 PM (aztimm's training blog)
    Made it to swim this morning with the team @ ASU Rec Center pool (SCY)
    --did 75 pushups and held The Plank for 3 min. I did 1-footed plank again, 25 sec with each.
    --air temp was 50F or higher, water around 78
    --had a pretty large group, I think there were 6 people in my lane

    600 warm-up (nothing specific)
    8 x 75 build each, supposed to be on :15-20 rest, we did them on a 1:10 interval
    5 x 200, on 2:50/3min/3:10/3:20/3:30
    150 easy/regroup all lanes (other lanes went faster/slower)
    5 x 200, on 2:50/3min/3:10/3:20/3:30
    200 easy cool-down

    I thought the 200s were supposed to be just make the first few (on the tighter intervals) and get faster as we had more time, but evidently there was a mixed message. I started out first, then had a guy right on me during #2, stopped to let him pass, and I went last for the remainder of the first round. I went #4 (with 2 guys behind me) for the whole 2nd round, caught the guy in front of me on the last, when I came in 2:25.

    Planning for gym tonight, chest + triceps.

    _____________
    I always wonder about when/how to lift weights. I'm certainly not an expert, but I've accumulated quite a bit of info over the years from various friends/fellow gym rats/some body builders/and of course swimmers. I've always tended to group chest + triceps together (in that order), and back + biceps together (generally in that order). I don't lift legs, I probably should. I've thrown shoulders in with back since it seemed to make the most sense to me. I try to do a little bit of abs every day, whether it is just The Plank before swimming, or actual situps/crunches after weights, or some actual weights for abs. When i focus on a muscle, I try to do at least 2 different things with it, preferrably a push/pull. In many cases I'll do 3-4 sets for some muscles. My goal is to get to the gym for weights 4 days a week, so I divide it with 2 each of (chest + triceps) and (biceps + shoulders/back).

    So far things work for me....I'm sure I could do better, but could also do worse. Since I've joined my gym, I've really observed quite a bit, some things I try. At my gym, the trainers are more like salespeople, so I tend to avoid them. Most of the people seem friendly, I've asked for spots, and been given some great tips on form and how to do things better, and suggestions for more to do.
    Categories
    Swim Workouts
  2. Tues Workouts

    by , February 3rd, 2009 at 08:50 PM (aztimm's training blog)
    Made it to swim this morning with the team, 6AM @ ASU Rec Center (SCY)
    --did 70 pushups and held The Plank for 3 min before leaving home. Held 1-foot for 25 sec each this time
    --air temp was very mild, around 50F (see below we had a great day). Water around 78F
    --both Johnny and Simon were coaching on deck. I like it when there's 2 coaches, most of the time, as they give great feedback on making improvements. When there's just 1 it is tough for them to watch the whole pool.

    Warm-up: I got in 550 yds (was supposed to be 600) done--
    --300 swim
    --200 pull (I used paddles with straps on fingers only + pull buoy)
    --100 kick (I only got in 50, but I'm sure my legs thanked me for it)

    3 x 500, with about a min rest between each, done as--
    --#1 regular free swim, I did around 80-85%
    --#2 with pulling gear (same as above warm-up) + breathe ever 3/5/3/7 strokes
    --#3 broken at the 100 for 5 sec

    4 x (5 x 50 @ 1:15)
    --I don't remember all the specifics, but within each set of 5 x 50 we were supposed to decrease our stroke count
    --by whole sets (so for the larger 4x) we were supposed to complete each 50 faster
    --I think I was able to do my last 50 with about 24 strokes (11 down/13 back) in about 36 sec
    --sets like this (we sometimes play 'swim golf' keeping track of stroke count + time) are great for trying to be both fast and efficient in the water

    200 easy cool down

    total: around 3250 yds

    Johnny did work with me throughout the set. I tend to move my head too much, and he's trying to get me to fix it. I just need to focus on it a bit, and hopefully it will become a habit. I'm glad to have him back, and he is up to the challenge of getting me to a min (or less) 100 SCY free.

    ____________
    Tues PM: got in a good pace run, outside, along the canal near home. Had to change what I planned to do since I started later....only had to cross 1 road (twice, but didn't want to deal with too much traffic), and wanted to plan for possible darkness, but the sun was still setting when I got back.
    Air temp at start: about 81F At finish: about 75F (slight breeze throughout)
    Started: 5:25 PM
    Nike+ Program: 5 miles (this impacts the feedback it gives, miles left, etc)
    Actual distance: 5.03 miles
    Time: 39min 32 sec
    Pace: 7:50/mile
    Calories: 625

    I started out in my usual way, not really knowing what I wanted to do. Then my iPod's music kind of drove me fast pretty quick, and I kept up the pace. Here is my pace where I took a pace count (pressed the iPod center button). All distances are just the current pace (about last 100m) from the distance:
    Mile 1: 9:40
    Mile 2: 8:05
    Mile 2-1/2: 7:42
    Mile 3: 8:03
    Mile 4: 7:46
    Mile 5: 7:00

    I think the pace around mile 1 was a little slower because I slowed down to cross the street in there. On the return, I didn't have to slow/stop for traffic (perfect timing).

    This was one of my fastest runs for months. I can't decide if I like the warmer or cooler weather better. I'm sure there's many other factors that play into it, what I ate/drank, sleep, etc.

    ________
    Had a fairly uneventful trip down/back to Tucson. I rented a car (cheaper for my company than paying me mileage, and I'd rather not put miles on my own car) and got a Ford Mustang. I don't know what it is about those, I'm usually a pretty conservative driver normally, but behind a Mustang....things change. It had satellite radio (Sirius) so I enjoyed First Wave (#22) for most of the trip.
  3. Fast Monday set...

    by , February 2nd, 2009 at 11:41 AM (aztimm's training blog)
    Made it to swim workout this morning at 6am with the team, ASU Rec Center, (SCY)
    --temp was on the mild side, mid-40s, water around 80
    --did my usual 70 pushups, held the plank for 3 min before leaving home
    --still nursing this cold...but I think it is almost done. this is one of the first Superbowls that I can remember that I didn't have anything to drink, I was on so much medication thought I shouldn't
    --we had a light group swimming this morning, for a Monday. 3 in my lane. Someone said there were probably a few who had too much to drink watching the game.
    --Our coach who's wife had a baby a few weeks ago returned. He gave us a tough set for his first day back...

    600 warm-up

    8 x 50 @ 1:10, done in 2 sets of--
    --easy/fast
    --fast/easy
    --build
    --fast

    Four rounds of the following--
    --25 AFAP @ :10 rest
    --50 AFAP @ :10 rest
    --75 AFAP @ :10 rest
    --100 AFAP, then easy/regroup at the 5 min mark for the next round
    --I did a 50 easy after each round

    200 easy
    100 all-out for time....I was dragging, just did a 1:08
    200 easy cool-down

    total: around 2700

    Those rounds of 25/50/75/100 were tough. On the first round I went way too fast on the 25/50/75, and really felt it on the 100. After that I kind of budgeted, planning for the rest so I wouldn't die.
    I guess my fast 100 wasn't terrible, considering the other stuff, but I would have hoped for a 1:05 or below.
    I did chat with the coach after, and he'll work with me on my 100 for the meet in mid-March.

    planning for a gym weights session tonight. maybe a 2-mile run to warmup, then do my biceps/back/shoulders. what I did Friday had me sore most of the weekend, and I didn't think it was that bad or that different from usual.
    Categories
    Swim Workouts
  4. Tues PM/Wed AM Run/Swim workouts

    by , January 28th, 2009 at 10:39 AM (aztimm's training blog)
    Got in a treadmill run at the gym on my way home. Just around 3-1/2 miles...

    Nike+ details-- distance: 3.7 miles, time: 29:29, avg pace: 7:56/mile; calories: 460

    The guy I was supposed to run with didn't show, and I worked later than I expected. While I wanted to do the zoo/botanical garden run, it is better to do the first few miles of that with at least some light. I like to run some trails on the way up, sometimes see jackrabbits. Actually almost stepped on a rattler once... And I nearly ran into a homeless guy once. But this run, as the sun is setting, gives some awesome views of Camelback Mountain. Maybe next week.

    ________________

    Made it to swim with the team this morning, 6AM ASU SRC (SCY)
    --it was pretty chilly out!!! I'm sure I'll get no sympathy from many of you, but it was in the upper 30s, thankfully the water was nice and warm (steamy), around 80. it was almost painful going to the locker room after being in that water though
    --did 70 pushups (and held the pushup position for an extra 20 sec); then held The Plank for 3 min. First min was resting my forearms on the floor (from elbows to wrists), then got in a pushup position for the other 2 min, and did 15 sec with each leg
    --had a nice crowd swimming, 4 people in my lane. I went #3 most of the set, until the end...

    around 2-300 warm-up (I got in a little late)
    4 x 50 @ :50
    4 x 100 @ 1:30
    4 x 50 @ :50 (supposed to be non-free, but my lane all did it free)
    main set--
    #1: 1 x 100 @ 1:30 around 70%, 2 x 50 @ :50 at 90%
    #2: 1 x 200 @ 3:00 at 70@, 2 x 100 @ 1:40 at 90%
    #3: 1 x 400 @ 6:00 at 70%, 2 x 200 @ 3:20 at 90%
    we then repeated #2, then #1
    did a 300 cool-down (didn't want to get out of the water)
    total: around 3300

    I didn't really pay attention to my times until we were doing the fast 200s...came in around 2:25/2:22. On the 2nd 100s came in on 1:12 then 1:10 (caught the #2 guy, I told him later he held me up, he told me I was getting his draft I then went #2 for the last round). held :33 and :32 on the last 50s.

    Hoping to get to the gym tonight, weights for biceps + back/shoulders, and probably some abs.

    I got spoiled from the nice weather we've had over the past week (near record highs), and even planted my garden on Sunday afternoon. Then I covered it with old sheets last night, just in case...I live in the suburbs, and it could have gotten near freezing, though I don't think it did. Looks like we'll be back in the 70s (highs)/40s (lows) in a few days.
  5. Tues Jan 27: AM Swim

    by , January 27th, 2009 at 10:23 AM (aztimm's training blog)
    Made it to swim with the team @ 6 AM, ASU Student Rec Complex (SCY)
    --did 70 pushups and held The Plank for 2 min before leaving home
    --air temp: 42F, water temp: around 80F...a little steamy

    around 500 warm-up (was supposed to be 10 x 100, 25 drill/75 swim, but I just swam, didn't have time for whole thing)
    800 free swim, descend by 200 @ 1 min rest
    600 swim, 1st 25 of each 100 fly/back/br x 2, @ 1 min rest
    400 swim, broken at the 100 for 10 sec (held a 1:15 pace)
    200 easy kick
    4 x 75 kick @ 1:30
    8 x 25 kick 1/2 easy, 1/2 fast @ :45
    200 easy cool down
    total: around 3200

    was a pretty light group today, split a lane with Stephen again. he said he did a 15-mile trail run over the weekend...I told him I guess he can do that since he's done a few marathons. he tried to hold with me for the 800, he was strong up to 600, then fell back. I ended up doing much of the rest either on my own or with the faster lanes.

    my allergies have been acting up the past few days. been trying to do everything I should, don't want this to turn into a cold.
    Categories
    Swim Workouts
  6. FAST Friday, swim with the team

    by , January 23rd, 2009 at 11:13 AM (aztimm's training blog)
    Fri Jan 23, FAST FRIDAY swim workout with the team, ASU Rec Center (SCY)
    --did 60 pushups and held The Plank for 2 min before leaving home; for some reason one of my cats (I have 2) decided it was playtime while I was holding The Plank, and he kept rubbing up against me, and even went underneath my stomach. Usually they just watch me, but stay away.
    --air temp was about 65F, still VERY humid, water temp around 78, felt chilly at first, but after we got into the set I was ok to warm
    --I slept very well last night, and had a little soreness in my legs this morning. I might have gone a little too far.
    --Jen coached and did a great job keeping us on track, giving times, etc.

    about 400 warm-up
    7 x 50 @ 1:00, supposed to be breath control, 1 less on each down to 0/1/2
    8 x 25 @ :40, there was some pattern but no one near me knew it, I went down relaxed, back fast
    4 rounds of (3 x 100 @ 2:00), after the 1st we went right into a 400 easy, then 300 (after 2nd), 200 (after 3rd)
    --my times: for round 1 around 1:13 (1:12 on the last), dropped down to 1:15 on #2, got a second wind on #3 and held 1:12 (1:10 on the last), and #4 around 1:10 (1:08 on the last)
    300 easy cool-down
    total: around 3350 yards

    I can usually get my 100s faster, don't know if the marathon has still sapped some of my sprinting speed, or if I was just not having a fast day.

    planning to go to the gym tonight, focus on chest/triceps, might do a 2-mile warm-up run.
    Categories
    Swim Workouts
  7. Wed-Thurs Jan 21-22 PM/AM workouts

    by , January 22nd, 2009 at 10:57 AM (aztimm's training blog)
    Went to the gym on my way home last night, main focus was biceps and back/shoulders, did a little abs too
    * biceps: standing bicep curls w/curvy bar (the preacher curl was taken) 2 x 12 w/70#, 2 x 12 w/75#, standing dumbell curls (1 each arm at a time) 3 x 8 w/40#, standing bicep curl w/multi machine 4 x 12 w/80-90-100-110
    * back/shoulders: seated lat pull down w/multi machine 4 x 12 w/90#, seated shoulder press Precor machine 3 x 12 w/90-100-110, seated row Precor machine 3 x 12 w/90-100-110, seated Precor lat raise machine 3 x 10 w/50#
    * mini-abs set...3 x 50 on the Ab-X, 1 x 50 elevated situps, 1 x 15 elevated situps w/10# weight, 1 x 5 elevated

    Thurs Jan 22, 6 AM Swim workout with the team, ASU Student Rec Complex (SCY)
    --did 60 pushups and held The Plank for 2 min before leaving home
    --air temp was warm between 65 and 70, cloudy and light drizzle (it rained overnight), water seemed cool at first (around 78), but nice once we got into the set (we've had unusually warm weather lately, broke a record high yesterday)
    --swam in the lane w/Stephen (and Jim) who also ran the marathon (his time was 3:15)...this was his first swim back, but said he hiked on Monday. He's not sure when his next race will be, but he seemed a bit interested in Lost Dutchman. He's a triathlete; definitely a very strong runner, and a pretty good swimmer (have no idea on biking). When we do short sprints (50s, maybe 100s) he gives me a good race.

    600 warm-up
    4 rounds of (1 x 75 @ :20 rest, 2 x 50 @ :15 rest, 3 x 25 @ :10 rest)
    --rounds 1 & 2 normal free
    --round 3 stroke/IM; 75 IM (no free), did 50s/25s breast
    --round 4 kick (I had thought my legs were recovered until this)
    --75 supposed to be easy, 50s moderate, 25s fast
    --I led the lane on this set
    5 x 200 @ 4 min, non-free
    --the others did 1-4 free, I went last...on 1-2 did 100 breast/100 free, #3 150 breast/50 free, 4-5 200 breast (times around 2:50-55)...tried to not take the breast too hard, long strokes, work on walls/glide, etc. (Jim got out on #5, Stephen did breast/back and went behind me).
    200 easy cool-down
    total around 2800

    Most of the soreness in my legs was gone when I woke up. But all it took was a small kick set to let me know they're still tender.

    Planning to do a run tonight @ Tempe Town Lake, although if it is raining I may take it inside on a treadmill. A light drizzle I can handle, but would rather not a downpour. I'm thinking of 3-4 miles, but we'll see what happens.

    Found out today that my team's 'invitational' meet is probably around Mar 14/15 (just a 1-day meet). I want to try to beat a minute on a 100 SCY free, and will do a few other events, based on the event lineup. My fastest 100 SCY free in a meet (been about 6 years) was around 1:05, but I did a 1:02 in workout in Nov.
  8. Jan 20-21 PM Gym, AM Swim workouts

    by , January 21st, 2009 at 11:17 AM (aztimm's training blog)
    Tues Jan 20, PM workout at the gym

    Main focus was chest + triceps, and some abs thrown in
    * Chest--bench press with flat bench (free bar, the assisted was being used the whole time) 2 sets of 12 w/35s each side, 1 set w/40s, 1 set w/45s; decline bench 1 set of 12 w/25s, 1 set of 12 w/30s, 1 set of 12 w/35s; decline dumbell flys 3 sets of 12 w/37.5s; seated fly machine 1 set of 12 at each 90-100-110-120 (this was towards the end of my triceps, this machine continues to be the single most popular in the gym)
    * Triceps--standing machine pull downs 3 sets of 12 w/80, standing curls w/25 dumbell 3 sets of 12, and used the seated dip machine but didn't sit kind of leaned into it (saw someone else do this and copied) 3 sets of 20 w/160 (this was nearly one of those cry for Mommy moments at the end)
    * Abs--machine 3 x 20 (don't remember weights), 1 x 60 on the Ab-X
    Changed, went into the pool 200 easy, then went in the hot tub and stretched

    Wed Jan 21, 6 AM swim practice with the team, ASU Student Rec Complex
    --did 60 pushups and held The Plank for 2 min before leaving home
    --air temp was very mild, around 65, water seemed chilly at first around 77
    --it was extremely crowded at first, about 6 per lane, but we finished with just 2

    around 400 easy warm-up
    10 x 50 @ 1:00, each 25 kick (no equip), 25 drill
    12 x 200 @ 3:00, best average. I came in around 2:35 for 1-6, around 2:32 on 7-11, and 2:25 on the last (I always seem to hold out too much)
    200 easy cool-down
    total: around 3500 yards

    planning to go to the gym tonight, focus on biceps and back/shoulders.

    most of the soreness is gone from my legs. just a little bit in my right hip. I'm hoping to do an easy 3-ish mile run tomorrow night @ Tempe Town Lake.

    I'm considering doing the Lost Dutchman 1/2 Marathon on Sun Feb 15 (here in Apache Junction, AZ). There's a few guys I swim with who now want me to do that (maybe I should have kept my running more of a secret). A guy I work with is considering the 10k. I'm also looking into doing the Steamtown (Scranton, PA) full marathon on Oct 11...hopefully I should be ready for another by then, and still get ready for the 2010 Phx/PF Chang's Marathon.
  9. Tues Jan 20, swim workout/marathon recovery 2

    by , January 20th, 2009 at 10:18 AM (aztimm's training blog)
    Tues Jan 20, 6 AM swim workout with the team, ASU Student Rec Complex (SCY)

    --did 60 pushups and held The Plank for 2 min before leaving home
    --air temp was in the mid-50s (very mild), water around 80F
    --definitely more people showed, school started this week
    --I told the coach before I got in that I'd probably take it easy, and would not even attempt any kick sets. He was pretty surprised I had done the marathon (I kept it kinda quiet).

    600 warm-up
    10 x 100 @ 1:25 (I moved to a slower lane, my 'usual' lane did @ 1:20)
    8 x 50 @ 1:10, done in sets of 2, 25 catch-up drill/25 swim, 25 swim/25 catch-up drill
    6 x 200 @ 3:00 (my 'usual' lane did 8 x 200 @ 2:45)
    200 cool-down
    total: 3200

    As soon as the coach was giving intervals for the first set, I realized I wanted something easier. While I probably could have done 1:20s, it felt good to be able to stretch out a bit. I got 7-9 sec rest on the 100s, and about 15-18 on the 200s.

    Still a little sore, but not nearly as bad as yesterday. I'm glad that I swam, as it really loosened me up, and I think will help with recovery.

    Hoping to get to the gym tonight, weights for chest + triceps.
    Categories
    Swim Workouts
  10. Thurs Jan 15, AM Swim

    by , January 15th, 2009 at 02:59 PM (aztimm's training blog)
    didn't get to the gym last night. was the first time for a weekday without an evening workout for a while...and it felt good. stayed at work a little later, got caught up on some stuff, got home and just RELAXED for a little bit.

    Thurs Jan 15, 2009, 6 AM Swim workout with the team, ASU Rec Complex (SCY)
    --did my 60 push-ups and held The Plank for 2 min before leaving home
    --air temp was around 45F, water was around 76/77F (felt chilly)

    600ish warm-up choice
    3 x 200 @ :20 rest (did them free)
    3 x 100 @ :10 rest (did them breast)
    3 x 50 @ :05 rest (did them back, as you can tell I have an aversion to fly)
    Four rounds of the following...
    --100 moderate @ 2:00
    --4 x 50 @ 1:15
    --#1 free
    --#2 pull (I wore my paddles w/o wrist straps and with buoy)
    --#3 IM, with 50s fly/back, back/br, br/free, choice (my choice breast)
    --#4 kick, I put on my zoomers, no board, did dolphin kick, down on stomach back on back
    200 easy cool-down
    total: around 3150 yards

    It was a challenge at first getting used to the paddles without the wrist straps. I could feel it in my triceps, actually all along a nerve from my pinkie finger all the way up to my shoulder. I'll try to do a 200ish of that at practices now. I didn't remove the wrist straps, it is a PITA getting the tubing into the holes, but simply put my hand over it. I did at first notice a feeling that the paddles may fly right off my hands.

    Will probably go to the gym tonight, last time this week. Probably no swim tomorrow (will do my mountain bike and public transit experiment getting to work, and actually have some meetings downtown as well)...have something planned this weekend but don't want to share details.

    Updated January 15th, 2009 at 03:11 PM by aztimm

    Categories
    Swim Workouts
  11. Thurs-Fri Jan 8-9 PM/AM Workouts

    by , January 9th, 2009 at 11:09 AM (aztimm's training blog)
    Thurs Jan 8, 2009: PM Run
    made it over to Tempe Beach Park to begin my run after work. started around 6:45 PM
    temp at start: 58F, at finish: 56F


    Graph from Nike+: aztimm_run_01082009
    Run details-- distance: 6.03 miles, time: 51:15, pace: 8:29/mile, calories: 749
    there were some fighter jets doing some runs along the PHX flight path, was crazy. the normal planes don't usually bother me when I have my iPod on, but I could still hear these over my iPod.
    set my Nike+ for 6.5 miles, but wasn't sure how far I'd go. started out by going down past the Tempe Art Center, turned around, back and up to the Rural Rd bridge, crossed it, then followed the path on the north side up to Curry Rd, turned around and back the same way. A little shorter than normal, but it was very nice to get outside and run...fresh air, etc. I may not run as fast as on a treadmill, but I just like running outside.

    After I finished, I heard the light rail train approaching the area, so I snapped a picture of it going across Tempe Town Lake with my iPhone. I'll attach that and a picture of the Mill Ave Bridge too. These aren't the best quality, and I haven't done any cleaning up of them....


    Friday Jan 9, 2009
    : 6AM Swim workout with the team, ASU Student Rec Complex (SCY)
    --did 60 pushups and held The Plank for 2 min before leaving home
    --air temp around 40F, water around 80F, again very steamy

    around 400 warm-up
    300-200-100 @ 20 sec rest, kind of continued warm-up, getting ready
    10 x 50 FAST @ 2 min, I did an easy 50 after each
    200 easy warm-down
    total: just around 2200, if you include the easy 50s. Generally our sprint sets are shorter sets with more rest. I felt ok (not super fast, not super slow either). Held around 34/35 for the first 5, then around 33 for the next 5, think around 32 on the last.
    A year ago, when I was just swimming, I wouldn't have liked a short-distance workout like this. But now, it kind of fits right in with everything else.

    Planning to go to the gym tonight, focus on chest + triceps. Probably gym again tomorrow afternoon (biceps + back), and a longish run Sunday, depending what I decide.

    Chatted with a guy after workout today, he's doing the 1/2 marathon next week. I told him I'd make a decision this weekend on if I'll do the full, 1/2, or none... I hadn't really considered doing the 1/2, since I know I can run that far, but with him there we could do some pacing and try to finish in a decent time (his goal is 1:50). Or I may just go for it and register for the full....or wait this one out. Decisions decisions. He told me he did the Lost Dutchman (in AJ) 1/2 last year, and it is full of hills, far tougher than PF Chang's (PHX).
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  12. Thurs Jan 8, 2009: AM Swim

    by , January 8th, 2009 at 11:15 AM (aztimm's training blog)
    Thursday Jan 8, 2009, 6AM Swim workout with the team, ASU Student Rec Complex (SCY)
    --did 60 pushups and held The Plank for 2 min before leaving home
    --air temp again 36-38F, water around 80F and again very steamy, tough to see the pace clock

    around 800-1000 warm-up, there was supposed to be something, but I just swam mostly free, some breast
    this set all on 20 sec rest after each: 300 free, 25 fly, 225 free, 50 fly/back, 150 free, 75 fly/back/breast, 75 free, 100 IM
    200 easy
    5 x 100 free @ 1:40, 1st pretty normal breathing, 2nd 4 breaths per 25, down to last w/1 breath per 25
    6 x 25 free @ :35 no breathers
    5 x 50 free @ 1:10, 25 underwater (however you want), 25 easy
    4 x 75 free @ 1:40, 1st 50 regular free, last 25 fast w/no breath
    200 cool-down

    total around 3000ish

    planning to run tonight @ Tempe Town Lake. they're calling for highs around 70. that's one thing I seem to never get used to here in the desert, the temp usually ranges 30-40 degrees over the course of a day. I brought a few different shirts depending how I feel.
    Categories
    Swim Workouts
  13. Wed Jan 7, 2009: AM Swim

    by , January 7th, 2009 at 10:25 AM (aztimm's training blog)
    Wed Jan 7, 2009, 6AM swim workout with the team, ASU Student Rec Complex (SCY)
    --did 60 pushups and held The Plank for 2 min before leaving home
    --a bit more crowded, most lanes had 4-5 swimmers (had been 2-3 the past few weeks)
    --a bit chilly too. air temp a brisk 38F, water around 80F, very steamy.

    600 warm-up
    two rounds of the following--
    --1 x 400 @ 5:30, pretty tight interval, held around 5:15
    --2 x 200 @ 3:30, much more rest, supposed to be faster, held around 2:40
    --4 x 100 @ 2:00, even more rest, again fast, held around 1:15
    the first round I was #3 in the lane, behind Scott, a rather big guy (around 6'2", 240#). after around 75 of the 2nd 400, he dropped out, and I was stuck at #2, behind a small fast gal who gave me no draft.
    200 easy warm-down
    total: around 3200
    Categories
    Swim Workouts
  14. Mon PM-Tues AM (Jan 5-6, 2008) workouts

    by , January 6th, 2009 at 11:00 AM (aztimm's training blog)
    Monday Jan 5, PM gym workout, 24 Hour Fitness, AZ Ave & Pecos Rd, Chandler
    WOW, the crowd sure showed up last night. Only 2-3 treadmills available, and it was just plain busy all around. I had to park a distance away, that gave me my first clue.

    Started out with a ~2 mile run to get myself warmed up:
    Graph from Nike+: aztimm_run_01052009
    Nike+ details-- distance: 2.05 miles, time: 16:32, pace: 8:03/mile, calories: 254

    Moved over to weights, focused on chest + triceps:
    * chest: did 4 rounds of bench press (flat bench, totally free weights, a guy was hogging the one in the racks), 4 rounds of incline bench, 4 rounds of flat bench dumbell flys, 4 rounds of machine seated flys
    * triceps: 3 rounds of standing tricep curls w/dumbell, 4 rounds of machine tricep extention, 4 rounds of tricep push-down, 4 rounds of tricep pull down
    Just did an easy 200 swim, and sat in the hot tub for around 5 min

    Tues Jan 6, 6AM swim workout with the team, ASU Student Rec Complex (SCY)
    --did 60 push-ups and held The Plank for 2 min before leaving home
    --air temp around 42F, water around 78F
    around 500 warm-up
    12 x 50 @ 1 min; done in 2 groups of 6, 1-4 IM order (25 drill/25 stroke), 5-6 free (same way)
    four rounds of the following
    --200 moderate
    --100 build
    --2 x 50 fast
    --round 1 free, 200/100 @ 1:30/100 pace, 50s on 1min
    --round 2 free pull, same intervals
    --round 3, non-free, 200 @ 3:30, 100 @ 1:45, 50s on 1min
    --round 4 kick, 200-20 sec rest, 100-10 sec rest, 50s-5 sec rest
    6 x 50 @ 1:15, 25 all underwater, 25 easy recovery
    200 warm-down
    total: around 3200 yards

    hoping to get to the gym a little earlier tonight. want to do a ~4 mile pace run, then focus on biceps + back, with some abs. tough to balance it all in now that work is back to normal.

    my weight has been flip-flopping like crazy since I started at the gym. generally I weigh ~10 lbs less after my long run on Sundays, and it isn't all quite coming back since I've added in weights. I thought lifting was supposed to add weight, but I seem to be losing...if it continues (and I get to high school weight) I'll start to get concerned. as it is, I haven't been at this weight for around 20 years.
  15. Mon Jan 5, 2009: Swim

    by , January 5th, 2009 at 10:21 AM (aztimm's training blog)
    Mon Jan 5, 2009 AM Swim workout with the team, Scottsdale Aquatic Center (Scottsdale Rd/Cactus Rd)
    --somehow managed to get up 30 min earlier than normal
    --was extremely foggy when I got into Scottsdale. At home, none at all
    --did 60 pushups and held The Plank for 2 min before leaving home
    --air temp around 45F, water around 80F

    around 500 warm-up (was supposed to be something specific, but I didn't really pay attention)
    8 x 100 @ 1:45 done 25 pull (no pull gear, legs crossed) 50 med, 25 fast
    150 pull (with pull gear) breathe every 3, 5, 7 by 25
    6 x 100 @ 1:45 best average (held around 1:16-1:17)
    200 pull (with pull gear) no breathing from wall to flags
    4 x 100 @ 2:00 best avg NO FREE, did breast (held around1:30)
    50 easy
    2 x 100 @ 2:15 fast kick (my legs were fried)
    10 x 75 free, starting on 1 min, adding 5 sec every 2 (the last 2 were on 1:20), leading into a warmdown
    total: around 3700 yards

    I rarely go into Scottsdale, guess I'm a creature of habit and stick to 'my' part of town, especially this time of year (when we get winter visitors). Traffic wasn't too bad in, or out. Still foggy on the drive out, but not as bad.

    Didn't see Mr Brundage; either he didn't show or kept quiet somehow....
    Categories
    Swim Workouts
  16. Fri Jan 2, weights and swim

    by , January 2nd, 2009 at 11:30 PM (aztimm's training blog)
    Friday Jan 2, went to the 24 Hour Fitness, Arizona Ave & Pecos

    Started with weights, main focus chest + triceps
    * Chest....bench press on the racks (2 sets of 12 w/45's each side, 2 sets of 12 w/50 each side), elevated bench (2 sets of 12 w/25's each sie, 2 sets of 12 w/30 each side), decline dumbell flys (w/40 lb dumbells 3 sets of 12), seated fly on machine (4 sets of 12, 100-110-120-130).
    * Triceps....standing curls w/dumbell (3 rounds of 12 w/22.5, 1 round of 12 w/25), tricep extention machine (can't remember weights), seated dip/pushdown machine (can't remember weight, but this thing made my triceps burn), then played around on the assisted chin-up machine (did 3 rounds of 10 w/60 lbs, lower weight is better).
    * Abs...seems like I always wanna finish up with abs....3 rounds of 50 on the Ab-X machine, some elevated situps on the decline bench (50 regular, 10 w/10lb weight, then 10 more), then about 300 crunches on a flat bench varying my legs

    Changed and went in the pool....
    400 warm-up, the last 75 at about 85-90%
    100 FAST free (came in around 1:12, still learning this pool)
    100 easy
    2 x 100 kick @ 2 min
    100 easy
    8 x 50 @ 1:15, first 25 FAST 25 easy free, fast for #1, 3, 5, 7 Breast, for #2, 4, 6, 8 Free
    100 easy
    2 x 50 breast @ 1:30 fast (came in around 38)
    50 easy
    2 x 50 free @ 1:15 fast (came in around 33)
    200 easy warm-down
    total: 1850 yards
    then sat in the hot tub to wind down a bit

    Just found out that tomorrow's and Monday's swim workouts are canceled. Tomorrow I probably wasn't going anyway, but Monday I'd rather not miss. I may swim in Scottsdale, or go to the gym in the morning to swim.

    Updated January 2nd, 2009 at 11:38 PM by aztimm

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Wed Dec 31, 2008, AM Swim

    by , December 31st, 2008 at 10:21 AM (aztimm's training blog)
    Wed Dec 31, 6am swim workout with the team, ASU Mona Plummer Aquatic Center, warm-up pool (SCY)
    --slept so well last night, felt like I could have easily slept another 2-3 hours when I got up this morning. My entire body seemed sore...upper body from lifting, legs from running. Although I had been lifting at home, after a few days at the gym I'm doing more, working some muscles I probably ignored, and working other muscles in different ways.
    --managed to do 60 pushups and hold The Plank for 2 min before leaving home. The pushups were a major struggle, especially the last 10.
    --air temp was about 50F, water around 78F
    --streets were restricted in Tempe for both tonight's Insight Bowl, as well as the NYE Block Party

    around 500 warmup (got there a little late)
    11 x 150, supposed to be @ 10 sec rest (basically a broken mile swim, I know not a full running mile)...but the guy leading the lane was trying to keep up with the fast lane, which meant I got 1-3 sec rest on most
    200 easy
    1000 for time (ouch!), stopped at the 550 to get lapped, came in on 14:02, started 5 sec back, if you want to take out the time to get lapped, I came in around 13:50...somewhere around a 1:24 per 100 pace
    easy 200 free warmdown
    total around 3,550 yards

    my chest and triceps were really burning...that mile hurt, and I got zero relief out of the 1000. oh well, I guess it builds stamina.

    considering going to the gym after work today, it is open until 6pm. if I do, I'll focus on biceps + back, then a nice easy swim to stretch out, and of course some time in the hot tub.

    our team's 100 x 100's is on Saturday, but I doubt I'll do it, but who knows, I may change my mind at the last minute.
    Categories
    Swim Workouts
  18. Tues Dec 30, AM Swim

    by , December 30th, 2008 at 10:04 AM (aztimm's training blog)
    Tues Dec 30, 6am swim workout with the team, ASU Mona Plummer Aquatic Complex.
    --we were in the warm-up pool again, there's a visiting age group/club team that's been using the main pool (setup LCM)
    --did 60 pushups and held The Plank for 2 min before leaving home
    --air temp was about 45F, the water was around 80F
    600 warmup
    400-300-200-100 @ :15 sec rest after each
    --400 was easy free
    --300 was IM, I did most of the fly 1-arm drills, tried a few strokes of full fly, but my shoulders were a bit sore from lifting.
    --200 was kick. I put on my zoomers (fins), did 25 on front, 25 on back (no board), some flutter kick, some dolphin kick
    --100 was non-free; I did it breast
    9 x 200, in groups of 3
    --#1 easy 200 free @ 3:00
    --#2 negative split @ 3:00
    --#3 fast broken on the 50 for :10, entire 200 @ 4:00. came in on 2:29, 2:26, 2:25 (adjusted), just didn't feel fast
    easy 200 warm-down
    total: around 3600 yards

    planning to go to the gym again tonight. start with around 5 miles on the treadmill, then lift chest + triceps. I'd run in Tempe, but they are getting ready for the New Year's Eve Block Party, and it is a mess.

    the coach told us that our annual 100 x 100's (total of 10,000 yards swimming) for 2009 will be this Saturday, starting at noon. not sure if I'll do it....I did it for 2008.
    Categories
    Swim Workouts
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