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aztimm's training blog

Monday 05142012: smoky AM swim & PM gym

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went up to Mesa-Skyline for the AM masters swim workout
we were in the main pool (LCM)
Paul was coaching

(I had my very own 50m lane to myself!)

100 w/u

10 x 50 @ :20 rest
--odds various drills/skulls
--evens various kicks

300 swim, focus on low stroke count (goal 35, actual 36-38)

10 x 50 @ :50, "to get the blood flowing"

300 pull w/buoy + paddles, again with a focus on low stroke count (actual was about 33-34)

10 x 50 kick @ 1:00, w/fins + board (well last 2 I did back no board)

300 swim w/fins + paddles. fast w/low stroke count (was around 32)

6 x 50 @ 1:05, long and minimal breaths

200 w/d

TTL: 3000m

due to the wildfire just north of Mesa, it was very smoky...especially out near Skyline. you could smell the smoke. it got quite hazy from all the smoke (and whatever LA gives us in the air) during the day.

this was a good shake-out swim. other than the 50s on 50, and maybe the breath control, nothing was overly difficult.

water was nice, clear, and cool...just the way I like it. I had a guy to swim with. Paul asked why I was out at Skyline and I said, "it is hard to pass up having my own 50m lane."

after work I went over to the 24 Hour Fitness @ Mesa-Riverview:

Tmill: 26 min, 342 cal, 3.01 miles, avg 6.9 mph
2 min warmup
3 min at 6.8-6.9
1 min regroup
3 min at 7.0-7.2
1 min at 7.3 to 8.2
1 min warmdown

Leg rolling: f5 min
Plank w forearms on roller: 2 x 1:50
Side plank: 3:00 done as a continuous 4 x 45 right/left (x2)

Biceps preacher curls: 3 x 12 x 85, 2 x 9 x 95

Hammer strength front lat pulldowns: 1 x 15 x 90, 2 x 12 x 140, 1 x 9 x 160

while on the tmill, I got a very sudden, and very SHARP pain in my left ankle. so much that I took that minute to regroup. after a few sec the pain went away. I went back to run/jog mode, and was fine the rest of the time.

I felt pretty good for everything else. just didn't have much time, so did my leg rolling, planks, and a very short weights set.

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