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Wednesday 10242012 workouts

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by , October 25th, 2012 at 01:32 AM (82 Views)
went up to Mesa-Kino for the AM masters swim workout
we were in the main pool (SCY)
Paul coached solo

got in 200 w/u

main set: 5 x 800's
1-3-5: descend
1: swim, 11:20
3: pull w/paddles + buoy, 10:20
5: fins + paddles, 9:45
2 + 4, supposed to be IM, I did--
2: 25 breast/75 free (x 8)
4: 25 breast/75 free/25 back/75 free (x 4)

200 w/d

TTL: 4400 yards

I should have known something was up when I saw Lindsey over a bunch of lanes. somehow I ended up in the lane next to Shauna.

when Paul first told us the set, I seriously considered moving. but I figured I'd give it a shot, and it wasn't quite as bad as I expected.

these were supposed to be on no more than a minute rest. I did the first on 12 min, a little more on 2 + 4, and less on 3 + 5.

toward the end of my #3, when I was pulling, Shauna (in the next lane) started her #4. I thought maybe I could keep up with her doing fly (she did the set as it was supposed to be). I actually did keep up, and it was even tougher to keep up with a 50 of her back. when I finished I needed a full minute before I started my next.

I was very surprised with my times on #3 and 5. yea I was using equipment, but still, those are some fast times.

after work I actually made it over to the 24 Hour Fitness @ Mesa-Riverview:

Tmill: 23 min, 308 cal, 2.7 miles, avg 7 mph
2 min warmup
Jump to 7.0 mph, increase to 8.0
1 min warmdown

Leg rolling: 5 min
Plank w forearms on roller: 2 x 1:30
Side plank: 3:00, done as 2 x (45 sec right/45 sec left)

Decline bench: 1 x 15 x 95, 2 x 12 x 115, 2 x 8 x 135

Triceps skull crushers: 1 x 12 x 60 + 6, 2 x 10 x 65 + 5

Decline dumbbell chest fly: 1 x 15 x 45's, 1 x 12 x 52.5's, 1 x 10 x 60's

Leg raises on captain's chair: 3 x 15

I felt fine running, up until the last minute or so. I was going to stop at 20 min, but then a song came on and I thought I'd continue a bit.
anyway, something in my left foot felt a bit off, I think my ankle.

otherwise I felt a little better than I expected. the last time I benched, 135 was a struggle, but it felt fine today. maybe doing the warm-up (build) sets is better.

by the time I got to the leg raises I was pretty spent. that last set was pretty tough.

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