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aztimm's training blog

Monday 02182013

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by , February 18th, 2013 at 11:14 PM (93 Views)
the AM swim workout was at 8am today. that would have been perfect if I had the day off, but unfortunately I didn't. so I flipped my gym/swim sessions:


went to the Chandler 24 Hour Fitness this morning:

Tmill: 21 min, 270 cal, 2.35 miles
2 min warmup
Start at 6.8 increase to 7.6
A min warmdown

Leg rolling: 5 min
Plank w forearms on roller: 2 x 1:30
Side plank: 3:00, done as two rounds 45 sec right/45 sec left
A min of plank, push-ups, stretch

Pull-ups: 3 x 8 + 10 sec horiz legs

Biceps preacher curls: 2 x 12 x 70, 2 x 10 x 75

Precor real delt: 1 x 12 x 50, 1 x 12 x 60, 2 x 10 x 70

easy 400 swim-down in the pool

I usually don't notice treadmills being that different, but I got on one today that felt super soft. it really made a huge difference. I hadn't run for at least 2 weeks, and after riding yesterday (78+ miles) I expected it to be tough, but it wasn't too bad.

the morning gym crowd is much different than evenings. not as much chit chat going on. was much easier for me to get in a bit in a short amount of time
this was my first attempt at weights since I had all the back issues. I'm trying not to overdo things...just started with a few things. if my back holds, I'll add a little more next time




went over to Mesa-Kino for the PM masters swim workout
Dan coached

warm-up sets: 300 swim-300 kick-300 pull

6 x 50 @ :50, descend 1-3, 4-6

300 easy, anything but free (did 100 breast/100 back/100 breast)

12 x 25 @ :35, did 25 stroke/25 free (stroke alternated between breast and back)

2 x 150 pull @ :20 sec rest, 2nd faster than first (mine was about 10 sec faster)

3 x 100 swim @ 1:30

4 x 75 @ 1:20, done 25 swim/25 kick/25 swim. used fins and did mostly backstroke (did some fly on the last)

2 x 25 fast, easy 50, 100 IM, easy 50, 2 x 25 fast (at the coach's go)

200 w/d and pulled covers

my body just isn't made to swim in the evening. my quads felt like they were solid rock most of the time...I guess after running this morning, then sitting at my desk all day, the muscles really tightened up.
we had about 12 people, most were about the same speed and everyone did this set on those intervals.
I got a bit of ribbing from a few guys on my tanlines. my bike shorts have left some very interesting tan lines on my legs. I have some on my hands too (from gloves). funny thinking about tanlines in February


finally my FLOG is back on track. hopefully I can keep it there and even get a little ahead. I'll have quite a bit of biz travel in late March through much of April. yea I'll try to swim on the road, but it may not happen.

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