aztimm's training blog

went to Mesa-Kino for the AM masters swim workout
we were in the main pool (SCY)...on the end with the bulkhead as a wall
Paul & Laura were coaching, I was with Paul's group

got in 400 w/u

4 x 25 @ 25, free
4 x 50 @ 50, stroke (did breast)
4 x 75 @ 1:15, free
4 x 100 @ 1:40, supposed to be IM (did fr/bk/br/fr)

1000 neg split (ouch)

4 x 25 @ :30 power kick (used fins)
4 x 50 @ 1:00, swim (kept the fins on)
4 x 75 @ 1:30, u/w kick (again fins)
4 x 100 @ 2:00 (I think I just swam this)

500 fast for time (6:25ish)

200 w/d

TTL: 4100 yards

we had a decent turnout, but there weren't many fast people there. somehow I ended up in the 2nd fastest lane.
I went 3rd in the lane for the first bit, and was fine going last for the 1000. I started catching the gal in front of me, but then I just inserted a 25 breast. she stopped to let me go, so I didn't get to do an easy draft as I initially planned

the last 500 was supposed to be 2 x 500, but we didn't have enough time. and Paul wanted us to use fins + paddles. I put on my fins, put on my paddles, but then a strap came out of my paddles. I got it back in, put them on...and it immediately came out again. the others in the lane already left, so I kinda just jumped in after they both did 100.



after work, I went over to the 24 Hour Fitness @ Mesa-Riverview, and here's what I did:

Tmill: 26 min, 335 cal, 2.92 miles, avg 6.7 mph
2 min warmup
Start at 6.6 mph, gradual increase to 7.7 mph
1 min warmdown

Leg rolling: 5 min
Plank w forearms on roller: 2 x 1:40
Side plank: 2 min done as 30 right, 30 left, repeat

Dumbbell chest press: 1 x 12 x 47.5, 1 x 12 x 55, 2 x 10 x 60, 1 x 6 x 65...barely

Triceps skull crushers: 3 x 12 x 60 + 6 narrow presses after each set

Star trak pec fly: 1 x 15 x 120, 1 x 12 x 150, 1 x 12 x 165, 2 x 10 x 180


I really went with no real set plan. figured I'd jump on the treadmill, see how it felt, do some leg rolling, then go from there.
I hadn't run for 2 or 3 weeks. I wanted to in NYC (had planned to run in CP, or at least Battery Park near my hotel), but just didn't have the time.

I think it was a bit warm in the gym, my shirt was totally soaked by the time I finished on the treadmill, and of course I forgot a hand towel. I used some paper towels to clean off my machine, and myself as best I could

the leg rolling and first set of planks felt fine. those side planks really hit me though, I usually do sets of 45 sec, but today 30 was more than enough.

really didn't want to bench a barbell, and I can't remember the last time I benched dumbbells, so that was a good move. I probably did more than I should have, and I'll probably feel it on Friday.
I did take the skull crushers a little lighter, but I'm sure I'll still feel those (I almost always do, especially after time off)
it is rare that I find the pec fly machine vacant, it is the most popular machine in the whole gym. I ran over to it....and it felt fine too. lifted just a little lighter than normal, but not too far off.



I'm thinking of doing the AZ LMSC Long Course meet in a few weeks:
http://www.teamunify.com/EventShow.j...54&team=amsmac
Probably just Saturday.
the events I'm thinking of:
1500 free
100 free
100 breast
400 free

the 1500/100 and 100br/400 fr are back to back, but there should be some time in between.