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aztimm's training blog

Monday 10152012 workouts

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by , October 16th, 2012 at 01:26 AM (92 Views)
went up to Mesa-Kino for the AM masters swim workout
we were in the main pool (SCY)
Laura coached solo

got in 200 w/u

400, breathe every 3 + 1st 25 of every 100 catch-up drill

6 x 75 @ :15 rest--all w/board:
* 25 sit on board and scull
* 25 rudder drill
* 25 kick

did 100 easy while waiting for everyone to catch up

6 x 100 pull @ 1:50 w/buoy + paddles:
* odds: normal pull
* evens: buoy at ankles

12 x 25 @ :30
2 easy/1 overkick

400, breathe every 3, long + smooth
300, breathe every 5
200, breathe every 7
100, breathe every 9 + fast

200 w/d

TTL: 3200 yards

I was still a bit sore so I went to the slower side of the pool, split a lane with a guy who is a good breaststroker. but it didn't really matter, as everyone did the same thing.

no, I didn't make all of those breath control things. I did try and did some, but breathing every 9 is about 1 per 25, which just won't happen for me.

we had a decent sized group, but it was a bit windy and when we weren't moving it felt a little chilly.

had some meeting in downtown Phoenix this morning. just driving there in rush hour every once in a while makes me appreciate my ~10 min commute to work. well from Kino to my office only takes 5 minutes
I just don't know how people could drive that much every day. not only the traffic (which is bad enough), but simply the distance.

anyway, I actually felt decent after work, and left work at a decent time
so went over to the 24 Hour Fitness @ Mesa Riverview:

Tmill: 21 min, 275 cal, 2.4 miles, avg 6.8 mph
2 min warmup
Jump to 6.9 mph, increase to 7.6 mph
1 min warmdown
Splits: 9:12, 17:25

Leg rolling: 5:00
Plank w forearms on roller: 2 x 1:30
Side plank: 3:00, done as 2 x (45 sec right/45 sec left), then various stretching and push-ups

Pull-ups: 3 x 8

Biceps preacher curls: 2 x 12 x 75, 2 x 10 x 85, 2 x 8 x 95

Hammer strength front lat pulldowns: 1 x 15 x 90, 2 x 12 x 140, 2 x 8 x 190

Life fitness lat raise: 2 x 12 x 50, 2 x 8 x 65

I really wasn't planning to run at all, just thought I'd hop on the treadmill, see how I felt, maybe walk for 5 minutes. but my legs felt pretty decent, so I went for it. but I really didn't want to push things, so figured 20 min would be a good limit.

gym really started to get busy... when I was in the stretching area, it was packed. then by the time I finished weights, that area was also getting packed. gave me an excuse to finish up, shower, and head home.

everything felt pretty good...pullups felt really smooth. preacher curls always feel good while I'm doing them. but I know I'll be feeling all of this on Wed morning.

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