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Friday 07292011, AM Swim & PM Gym

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by , July 30th, 2011 at 01:06 AM (280 Views)
went to Mesa-Kino for the masters swim workout this morning.
we were in the main pool, SCY
Paul was on deck coaching

500 w/u

main set, 6 rounds of:
200-150-100-50
@ 1:40/100, 1:35/100, 1:30/100, 1:25/100, 1:20/100
took an extra 30 sec, put on paddles
@ 1:15/100

around 2:00 rest

500 for time (6:27)

200 w/d

TTL: 4200 yards

water was warmer than gym pool, but cooler than it was on Mon-Tues. I'd guess 83/84. And one of the aerators was in the next lane, gave me a nice cool shower periodically.
the set wasn't bad...pretty easy until the 1:25, then i had to start working. I took off my drag suit after the 200 of the 1:30 set (my last really long break)
the 1:15 was bearable with paddles + buoy; I did the 200 @ 2:26, the 100 @ 1:12.
I'll have to look back over my 500 times, I think I've done 6:20ish in workout under good conditions (and not having swum 3500 already)

just updated my FLOG, and I swam 51.88 miles in July, which I think is a record. I may do 2000ish on Sunday, so I could hit 52 I guess.



after work I stopped by the Mesa-River 24 Hour fitness and got in the following:

Tmill: 24 min, 296 cal, 2.60 miles, avg 6.5 mph
My 3/1 set --
2 min warmup then
3 min at 6.5/1 min at 7.5
6.6/7.6
6.7/7.7
6.8/7.8
6.9/7.9
2 min warmdown
(the 3 min seemed to get shorter, the 1 min longer)

Pullups: 3 x 10

Biceps preacher curls: 1 x 12 x 85, 2 x 10 x 90, 2 x 8 x 100

Precor rear delt: 1 x 15 x 50, 1 x 12 x 75, 2 x 10 x 90, 1 x 8 x 105

Lifefitness lat raise: 1 x 12 x 50, 2 x 10 x 65, 1 x 8 x 80

Standing biceps hammer curls: 1 x 12 x 37.5s, 2 x 10 x 42.5s, 1 x 8 x 47.5s (a new record)

Hammer strength high row: 1 x 15 x 90, 2 x 12 x 140, 2 x 8 x 190

Hanging leg raises: 3 x 9

Lifefitness abdominal: 1 x 25 x 90, 1 x 20 x 110, 1 x 15 x 130

Plank w forearms on roller: 2 x 1 min

Leg rolling: 3 min

notes--
I was just commenting yesterday how my running was mostly just logging miles, so I thought I'd do this with a purpose. hadn't done one of these for a long time. the 7.9mph didn't feel too bad, but like I put above, it seemed to last more than a minute (and the 3 min at 6.9 went by way too fast)
hadn't done pullups for at least a week, and they felt pretty good.
everything else felt good...those hammer curls especially good. I don't try to be difficult...the 35/40/45 were all gone, so I just used the others. 47.5 in one arm sounded tough, but wasn't that bad.
I should have increased my leg raises, but after pullups those were pretty tough.

I was planning to go in the pool for an easy 500m recovery. was all in my suit on deck, putting on my goggles, when the band snapped. of course I only had that pair in the gym with me, and since I wear contacts I can't go without. oh well, no biggie.



looking forward to hitting San Juan Trail @ South Mountain Park for my long Sunday run. I will not be looking forward to leaving the house at 5am, but such is life running outside in the desert in the summer.



so someone asked me what events I have planned, here's what's on my agenda, both set and tentative:

NYC Governors Island Swim (registered)
http://www.nycswim.org/Event/Event.aspx?Event_ID=2108

Steamtown Marathon (registered)
http://www.steamtownmarathon.com/

Ron Johnson Invitational SCM swim meet (tentative)
http://azlmsc.org/eventFlyers/2011/RonJohnson2011.pdf

Tempe/Soma Half Ironman Relay (swim leg) (not yet registered but very likely)
http://www.redrockco.com/events/even...2B46FBE6E218B1

Scottsdale/Fiesta Bowl Half Marathon (very likely if I'm in town)
http://www.raceplaceevents.com/event.php?event=401003

Disneyworld Marathon (registered)
http://espnwwos.disney.go.com/events...S|b|7270824151


I've toyed with the idea of doing the Coney Island 10k (or just 5k) the day after Governors Island, but at this point I think I'm passing. Supposed to meet a friend who lives in NYC who's going to take me on a running tour of Manhattan (my peak running for Steamtown will take place then).
I haven't done a SCM meet since I think 2000 or 2001. I guess it depends how much SCM training I do, and how the schedule looks -v- the swim of the half Ironman. I'll be in Boston over the weekend of the Mesa SCM meet. There's a rumor that the Phoenix Swim Club will also host a SCM masters meet, so that could be an option.
I registered for Steamtown 2 years ago, then very badly sprained my ankle 2 months prior. They rolled my entry to last year, but I just didn't train for it, and took a London vacation, got it rolled over again. Right now I just want to do it and get it over with. It is tough training for a fall marathon here in the Phoenix area though, and I'm not sure I'd do it again (although I would like to do the Marine Corps/DC marathon some year).
I did Fiesta Bowl last year, it was my first half, and I really liked it. Depending how my training is going, and how seriously I take Disneyworld it may make a good mid-point race.
Right now, I'm mostly planning to just have fun at Disneyworld. It starts at like 4am, but you do get to go through the parks, see the characters, and of course get a Mickey medal I'm not stupid enough to do the Goofy challenge though, but I know a couple people who are doing it. (and I've heard the new Harry Potter thing at Universal is pretty good)

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Updated July 30th, 2011 at 01:14 AM by aztimm

Categories
Swim Workouts , Strength Training and Dryland Workouts , Planning , Running

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