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aztimm's training blog

Monday 04192011 workouts

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by , April 19th, 2011 at 01:33 AM (368 Views)
Went over to Eldorado pool for a mostly recovery swim this morning (I did a little leg rolling and plank before I left home)--

800 warmup
300 kick, 50 free/25 breast

700 pull, 75 free/25 back
6 x 50 @ :10 rest. Odds 50 rudder drill, evens 25 kayak drill/25 kick

600 swim, 75 free/25 breast
6 x 50 @ 1:00, 25 right arm only/25 left only. Odds non swimming hand forward, evens at side

500 pull, 75 free/25 back/75 free/25 breast
6 x 50 breast @ 1:00

400 free....around 90%, 5:08

200 warmdown

TTL: 4400 yards

Rudder drill is kickboard between legs, try to keep it straight up.
Kayak drill is backstroke, holding a kickboard on opposite corners, paddling with the killckboard

Mostly just a stretch/recovery set. Didn't really look at the clock until well past 1/2.
Water felt a bit warm, I guess 83+, especially compared with my backyard pool which is in the mid-70s.
Was hoping to go under 5:00 for that 400...maybe I'll re-try that later in the week. I know I've done a 400 in 4:50 before, and that was in the ASU Rec Center pool, so 5:00 should be pretty do-able for me.

then stopped by the gym (Mesa 24 Hour) on my way home from work---
Tmill: 21:00, 300.6 cal, 2.62 miles, avg 7.5 mph
Started on a machine that stopped every min, gave up after 3 tries. Then was on a machine I don't like, shoe came untied. Spied a machine I like and switched. Of course after a min the other shoe came untied...
Did 2 min at 7.5, 3 at 7.6, 3 at 7.7, then 2 at 7.8, build up to 8.4 by min, warmdown

Hammer strength front lat pulldowns: 1 x 12 x 90, 2 x 10 x 160, 2 x 8 x 180
Biceps preacher curls: 1 x 12 x 80, 1 x 10 x 85, 2 x 9 x 90, 2 x 8 x 95
Hammer strength seated row: 1 x 15 x 90, 2 x 10 x 180, 2 x 6 x 200
Hoist roc it biceps curl: 1 x 12 x 77, 1 x 10 x 88, 2 x 8 x 97
Leg raise: 3 x 15
Wall squats w green Swiss ball: 3 x 10 x 30
Plank w forearms on green Swiss ball: 2 x 1:30
Leg rolling: 3 min

definitely not my day for a treadmill. the odd thing is, once I got going I was mostly fine. I was wearing my oldest/highest mileage shoes, my first pair of Nike Lunar Gildes, they have just over 300 miles on them now. maybe they're cursed. If I add in the other 2 tmill distances, it is probably .4 extra miles.
I'm kind of liking this somewhat focused weights thing. first I don't have to rush through stuff just to get everything in. secondly, I can do 2 or more lifts of a muscle group, not just one. we'll see how it goes.

on the home front, my other half got some sort of major food poisoning or something going on. started getting sick late yesterday, and slept all day today. I was glad I was going to the office, don't need to get involved in all that. but the poor dog was really jumping when I got home. I took her out for a short walk.

I'm really glad I took my run yesterday a bit slower. 10 sec/mile may not seem like that much, but it makes a huge difference in recovery. maybe going in the backyard pool and icing helped, but I'd think all the work I did on the pool would have countered that. I was able to do a pace run tonight, something I haven't done on a Monday for a while.

planning another morning swim at Eldorado. I would do a track session tomorrow night, but I think I'll skip that until after my race. it just takes me too long to recover from those. high is supposed to be 90, so shouldn't be horrible for an after work run....the Tempe Town Lake/Papago/Botanical Garden circuit.

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