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aztimm's training blog

Friday 06222012 workouts

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went up to Mesa-Kino for the AM masters swim workout
we were in the main pool (LCM)
Paul was coaching
(Laura had a sprint group in the diving well SCY)

got in 300 w/u

4 x 50 @ 1:00, desc 1-4
200 easy/stretch out

2 x 50 @ :45
200 easy/stretch out
2 x 50 @ :45

200 @ 3:00
4 x 50 @ :50

400, build each 100

100 easy kick
(used kickboard, no fins)


put on fins + paddles

4 x 50 @ 1:10, desc 1-4

2 x 50 @ :45
100 long and smooth

100 @ 1:30
2 x 50 @ 1:00

200 for time (went 2:32, with fins + paddles)

100 easy kick (kept the fins on, ditched the paddles and did easy kick on my back)

100 fast, 5 sec between swimmers, try to catch person in front of you

200 w/d

TTL: 3200m

we had a decent crowd...3 lanes of LCM with 5 per lane (plus those who chose Laura's set). and the water felt a little cooler too.

I started toward the back of the lane, for the whole first set (non equipment). felt ok, not super though. I didn't quite make the 200 in 3:00 (I think around 3:02), but that's tight for me in workout

once I put on the equipment, I was much much better. heck, that 200 I didn't even push that much and cut 30 sec off the time. yea much of that is just the equipment, but it still feels good to go fast.

that last 100 was supposed to be that you catch the person in front, they go to the back of the lane, then try to catch the person in front. only my lane seemed to push things just enough to get draft, but not overtake (I know that's what I did).



I left work late, wasn't really feeling like going to the gym, but went anyway...

Tmill: 23 min, 303 cal, 2.65 miles, avg 6.9 mph
2 min warmup
Start at 6.8 mph, increase to 7.8 mph
1 min warmdown

Leg rolling: 5 min
Planks w forearms on roller: 2 x 2:00
Side planks: 3:00


anyway, I struggled to do the treadmill, decided to just call it at 2.5 miles. I moved over to the stretching area, saw my friend Sean and ended up chatting for a while. eventually I did the foam roller and some planks...but by that point it was getting late, and I lost motivation to continue, so I headed in the pool.

I went in the pool and did a 400m. started out nice and easy, built it, then the last 100 was easy again.

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Categories
Swim Workouts , Running

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