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Friday 09282012: AM Swim & PM Gym

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by , September 28th, 2012 at 07:32 PM (84 Views)
went up to Mesa-Kino for the AM masters swim workout
we were in the main pool (SCY)
Paul & Laura coached; I was with Paul's group

got in 400 w/u

Main 1 (no extra rest):
8 x 50 @ :45, #1 & 5 fast, others cruise
7 x 100 @ 1:30, odds supposed to be IM fast (I did free fastish), evens cruise
6 x 200 @ 3:00, best avg

4 x 50 @ 1:00, active recovery (did a mix of strokes)

Main 2 (w/fins + paddles), no extra rest:
8 x 25 @ :20, #1 & 5 fast, others cruise
7 x 50 @ :40, odds fast, evens cruise
6 x 100 @ 1:20, best avg (held around 1:06)

200 w/d

TTL: 4250 yards

water felt chilly when we were stopped, but thankfully that wasn't very long

we had a lighter group than normal. I hopped in and split a lane with a guy who wore paddles for the whole first set then got out. he said he had already done 3000 yards and was done. it was nice having the lane to myself while I wore fins + paddles, so I swam down the middle and tried to go fast.

after very spotty swimming over the past 2-3 weeks, it will take me another 1-2 weeks to get back into it. so long as nothing else comes up to keep me out of the pool

I'm hoping to hit the gym later and I'll update this entry after that. I haven't been to the gym for about 3 weeks

made it over to the Chandler 24 Hour Fitness after work today:

Tmill: 22 min, 293 cal, 2.57 miles, avg 7 mph
2 min warmup
Jump to 6.9 mph and increase to 7.8
1 min warmdown

Leg rolling: 5 min
Plank w forearms on roller: 2 x 1:30
Side plank: 3 min done as 2 x (45 sec right/45 sec left)
Various stretching

Bench: 3 x 10 x 135

Triceps skull crushers: 4 x 10 x 65 + 5

Free motion dual cable cross chest press: 1 x 15 x 70, 1 x 12 x 80, 1 x 10 x 90, 2 x 8 x 95

Leg raises on captain's chair: 3 x 15

Swim: 400 easy

it was very warm in the gym. between that and not going since 9/10 (according to my iPhone notes), I felt really weak.

the run didn't feel horrible, but certainly not great either. my music helped also. speaking of music, I finally found my other good ear buds. they were hiding in my jacket pocket. I was walking to a restaurant in San Francisco on Sunday, put my hands in the pockets, and found them

felt a little weak lifting, but I guess that's to be expected after a few weeks off. I just hope I'm not too sore tomorrow and Sunday.

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Updated September 29th, 2012 at 01:31 AM by aztimm

Swim Workouts , Strength Training and Dryland Workouts , Running