aztimm's training blog

so question for other dog owners. if she cries at 3am, do you get up to let her out? I debated to myself, but eventually thought if she was crying that much, she may go inside...so I got up and let her out. just don't want her getting in the habit of doing that.


anyway, I did make it to swim workout with the team, was quite tired due to said dog. Kino Aquatic Center, Mesa, 6am
Paul and Laura coach, was on Laura's side

400 w/u choice

w/u set--
300 swim
300 50 free/50 back
300 50 cruise/50 build

transition--
2 x 50 kick @ :10 rest
2 x 100 (50 swim/50 drill) @ :10 rest
2 x 200 @ :10 rest (I pulled)

main--
800 neg split for time
4 x 150 @ 2:15 descend (I pulled)
4 x 100 @ 1:25 descend

200 w/d

total: 4000 yards

notes--
* Paul and Laura were mixing things up today, who knows, maybe the whole week. Paul took the more sprinty workout, Laura the longer, on their usual sides. a couple of us moved, some stayed with their usual coach. got to swim next to some people I don't usually see.
* Laura is so much more active than mellow Paul. she always has a stopwatch in hand, and actually got splits for each of us on the 800, only I don't remember what they were (really wasn't prepared for that, don't know what I'd do with them, but I'm sure some people here would critique me). I think my final time was around 10:50. just not used to that level of detail....several times at ASU I'd start a long swim and finish to find the coach put away the clock.
* there was supposed to be a 400 neg split between the 150s and 100s, but we didn't have enough time. I really wanted to do it, almost asked if I could just stay to do it all.
* did most of the set with Brad, he just barely lapped me on the 800 though.




then I made it to the gym on my way home.

Elliptical: 16:00, 1.76 miles, 207 cal, crossramp 8, resistance--8 for a min, 9 for a min, 10 for 2 min, 11 for 3 min, 12 for 4 min, 13 for 2 min, 14 for 2 min, a min warmdown at 11

Bench: 1 x 15 x 45, 2 x 10 x 135, 2 x 7 x 155, 1 x 5 x 175 (w spot)
Dumbbell chest fly: 1 x 15 x 45s, 2 x 10 x 60s, 2 x 6 x 65s
Hammer strength front lat pulldowns: 1 x 15 x 90, 1 x 12 x 140, 2 x 8 x 190
Hammer strength shoulder press: 1 x 15 x 90, 2 x 10 x 110, 1 x 6 x 140
Biceps preacher curls: 1 x 15 x 70, 3 x 10 x 90
Leg raise: 3 x 15
Situps on decline bench: 30 normal, 30 Rocky, 30 normal
Precor triceps extension: 1 x 15 x 60, 2 x 10 x 80
Plank: 5:00 done as a min forearms on foam roller, 30 sec normal, a min right, a min left, 15 sec normal, 25 sec r arm l leg raised, 10 sec normal, 25 sec l arm r leg raised, 15 sec normal


notes--
* I really didn't want to go, but drove myself there and struggled to get inside, changed and on the elliptical. I started up my Running playlist, that I just refreshed yesterday, only to have a song from the South Park movie (not really appropriate to say, but it is about Cartman's mom), and I just couldn't stop laughing. I saw that movie in the theater back when it came out...was the only movie I remember being carded to get into.
* also just before I got on the elliptical, I saw the guy who I had to pull the bar off of on the incline bench last week. he was jogging on a treadmill just behind me, and actually waved to me.
* did get a spot for my last round of bench, and he asked ahead what I wanted (I told him, "start with just your fingers, then if I'm still struggling, gradually pull more")...ended up running into the same guy a couple times after that, and we worked in together on the decline bench for situps (he did different versions).
* think I hit a new max on preacher curls with that 90#. it didn't feel so bad, but I'm sure I'll feel it tomorrow or Wed. also odd with my playlist, as I was sitting down, the song Papa Don't Preach began...


planning to get in a run, Biltmore area/AZ Canal, before work in the morning. I have an odd thing tomorrow night so won't get in a swim.