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aztimm's training blog

Wednesday 11072012 workouts

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by , November 7th, 2012 at 10:46 PM (60 Views)
went up to Mesa's Carson-Westwood pool for the AM masters swim workout
Paul coached solo

got in 200 w/u

set 1:
10 x 100 @ 1:40, hold steady (held around 1:15ish)

set 2:
5 x 100 @ 1:20, right into
5 x 100 @ 1:40

set 3: 10 x 100, choice of--
A: odds @ 1:40, evens @ 1:20
B: odds @ 1:45, evens @ 1:15
--we went with option A

set 4:
xxx x 100 @ 1:20, go as long as you can, or until Paul cut you off (we got in 6)
last one Paul talked me into FAST, came in @ 1:11

200 w/d

TTL: 4000 yards

we had a nice group this morning, I think 3 in every lane.
there were 3 lanes that did the set above, I was in the middle one and went 2nd, behind a guy wearing fins. I may have gotten a hint of draft for the first 25, but it really wasn't much.

it was nice being in the middle lane with everyone doing the same thing. I was able to pace off of people all around me...although they weren't all the best pacers.

for the last set, Paul moved the lane leader (fin wearer) from my lane over with a gal in the next lane, who was also wearing fins, and they did those 100s @ 1:15. so I was left leading my lane...
I did the first in about 1:12, briefly considered going @ 1:15, then quickly realized that wouldn't be good. maybe I could have managed, but it was nice getting the extra rest, and I think I did 2-5 @ 1:16. then the last I pushed with what I had left.

overall, a really nice set.



my training class ended early, so I decided to head to the gym on my way home:
Tmill: 28 min, 382 cal, 3.33 miles, avg 7.1 mph
2 min warmup
Jump to 7.0 mph, increase .1 every 3 min to 20 min
Gradually increase to 8.1 mph
1 min warmdown

Leg rolling: 5 min
Plank w forearms on roller: 2 x 1:30
Side plank: 3 min

Pull-ups: 3 x 8 + 30 sec horiz legs

Standing univ machine biceps curls: 1 x 15 x 80, 1 x 12 x 110, 2 x 10 x 120, 1 x 8 x 130

Seated univ machine lat pulldowns: 1 x 15 x 90, 2 x 12 x 120, 1 x 9 x 135

Univ machine seated row: 1 x 15 x 90, 2 x 12 x 135, 1 x 9 x 150

Life fitness single arm biceps curl: 2 x 12 x 50, 2 x 9 x 65


I was starting to get sore in the afternoon. 2 weeks of no lifting then going back will do it. but I figured I could focus on different muscle groups... and it mostly worked.

oddly, my legs weren't really sore at all after running yesterday. hopefully they won't be tomorrow...

everything else felt ok too. I mostly hung out on the universal machine since it wasn't too busy. once I'm there it seems easier just to do everything I can there.


one more day of driving to downtown Phoenix tomorrow...

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