View RSS Feed

aztimm's training blog

Wednesday 05012013

Rate this Entry
went up to Mesa-Kino for the (very early) AM masters swim workout
we were in the main pool (SCY)
Paul coached solo

warm-up set:
12 x 50, done as 4 rounds--
* 1 @ 1:00
* 1 @ :50
* 1 @ :40

main 1: (10 sec rest between each)
25 fast/200 active recovery
50 fast/200 active recovery (33)
75 fast/200 active recovery
100 fast/200 active recovery (1:12)

main 2: (after about a min break, again 10 sec rest)
50 fast/100 active recovery
100 fast/100 active recovery (1:10)
150 fast/100 active recovery
200 fast/100 active recovery (2:27)

main 3: (after about a min break, again 10 sec rest)
100 fast/50 active recovery (1:08)
200 fast/50 active recovery (2:29)
300 fast/50 active recovery
400 fast/50 active recovery (5:12)

then did an easy 250 w/d to round out the total....

TTL: 4000 yards

turnout was very light because today was the first day of the SCAR swim. Saguaro today, Canyon tomorrow, Apache on Friday, then a night swim at Roosevelt on Saturday. I'm glad that I didn't sign up, as my work has been crazy the past 2 months and I really don't feel ready for 9+ mile days of swimming.

anyway, there were 6 of us who did this set, but we were mostly all on our own. I split my lane with a usual lanemate. she put on fins for the last round, and I was hoping to have someone to swim with, but came close to lapping her at the end (I think she realized I was close so she pushed things a bit

water was nice and cool, Paul said 79. that said, I still warmed up quite fast and I took off my drag suit just before main set 2.

I actually made it to the gym after work
went to the 24 Hour Fitness @ Mesa Riverview (hadn't been here for months)

Tmill: 20 min, 2.33 miles, avg 7.0 mph
Already warmed up on another Tmill (had issues and switched)
Started at 6.8 mph and increased to 7.7
Mile splits: 8:50 and 17:05

Leg rolling: 5 min very slowly

Plank w forearms on roller: 2 x 1:10
Side plank: 3 min done as two rounds of 45 sec right/45 sec left
A min of various stretching

Star trak rear delt: 1 x 15 x 40, 1 x 12 x 50, 1 x 10 x 60

Hammer strength high row: 2 x 15 x 90, 1 x 12 x 110

Pull-ups: 3 x 6, + 5 sec horiz legs

then went in the pool and did an easy 300m swim-down

the gym wasn't that busy, and when I first got there it looked liked a bunch of treadmills were free. only after I got out there I noticed that most of the empty ones were broken. eventually I found one that worked...

the 'weights' really wasn't too intense, just wanted something really light to mostly stretch out my lats and delts.

the first round of pullups felt great, I felt like doing more....but I knew it wouldn't last. the last set was a real struggle.

Submit "Wednesday 05012013" to Digg Submit "Wednesday 05012013" to Submit "Wednesday 05012013" to StumbleUpon Submit "Wednesday 05012013" to Google