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aztimm's training blog

Friday 05032013

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went up to Mesa-Kino for the AM masters swim workout
we were in the main pool (LCM)
Paul coached solo

got in 200 w/u

16 x 50:
--4 free @ 1:00
--4 non-free @ 1:05 (did a mix of breast and back)
--4 free @ :50
--4 kick @ 1:10

pull set (wore paddles and buoy), about 10 sec rest between:
--300 all free
--200, done 50 free/50 back
--100, done 50 free/50 breast

150, done 50 free/50 kick/50 choice (finish at the end with blocks)

200 off the blocks, broken ever 50 for 10 sec
200 easy

100 off the blocks, broken at the 50 for 10 sec
200 easy

50 free off the blocks
50 easy
50 non-free off the blocks

200 w/d

TTL: 2800m

this wasn't quite the workout I wanted this morning, but it wasn't horrible either. I really had a tough time getting to sleep last night, I was pretty wound up after racing 6-7pm. guess that's the downside of an evening event.

we had 6 people in our lane, and for some reason Paul moved the age group guy who sometimes swims with us over to my lane too (he sometimes swims with us because he has track during his swim workout). somehow I ended up leading the lane on the first pull set, but had him and another guy right on my tail. I let them go ahead on the next batch.

I wasn't too fast on the fast swims, but somehow did a 50 breast in 45. that's a great swim for me, and I wasn't really even trying.

after work, I went back to the gym (yes, 2 days this week)
24 Hour Fitness @ Mesa-Riverview:

Tmill: 20 min, 269 cal, 2.34 miles
Warmed up already (more Tmill issues)
Started at 6.8 mph and increased to 7.7 mph
Didn't get first split mile 2 @ 17:05
Very similar to Wed

Leg rolling: 5 min
Plank w forearms on roller: 2 x 1:10
Side plank: 3 min done as 2 rounds of 45 sec right/45 sec left

Another 5 min of various stretching

Hammer strength incline press: 2 x 15 x 50, 2 x 10 x 70, 2 x 8 x 90

Dumbbell chest fly, flat bench: 2 x 12 x 35s, 2 x 10 x 40s, 1 x 8 x 45s

Hoist roc it seated dip: 2 x 12 x 106, 2 x 9 x 121

Leg raises on captain's chair: 3 x 12

Swim 400 SCM

I thought I'd just to a shake-out run, but my legs didn't feel nearly as bad as I expected. once I got into a groove--and on a working treadmill--I felt like I could go a while. at this point, I don't want to do too much too soon.

and that theme carried over to weights. I'm trying not to even think of what I used to normally lift, but just do some light weights with high reps. I didn't feel sore at all from Wed (well maybe just a little), and hoping I'm not sore after today either. the easy swim at the end felt so good.

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