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aztimm's training blog

Blog catchup to 10012013

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by , October 2nd, 2013 at 01:25 AM (84 Views)
don't really have an excuse for not blogging...

rode on Saturday morning:
Ahwatukee 57.24 mi 03:13 17.8mph pace

Wasn't exactly sure what I wanted to ride this morning...went out to Ahwatukee, thought about going up to South Mountain, then just turned down Pecos. It was very very busy with cyclists out there today! I think the PMBC went there, saw bunches of their jerseys at least. I hadn't been to, "the end," for a while either. Even on my way home, I had cyclists with me most of the time on Ray, Dobson, and Pecos, was kind of nice. Great weather, around 65-70F, sunny, with a little breeze.

then rode + swam on Sunday:
Usery + Hawes 62.48 mi 03:40 17.1mph pace

Was a nice morning for a ride today Did a usual ride out to Usery, down/up, then over to Hawes, and down through Las Sendas. Felt pretty good, despite riding yesterday.

solo recovery swim @ Chandler...

500 w/u

5 x 100 kick @ 1:50, done as 25 flutter/25 dolphin

10 x 100--
* 1-6, pull w/buoy @ Agility paddles @ 1:25
* 7-10, swim w/Agility paddles @ 1:20

2 x 100 kick (same as above ) @ 1:50

200 w/d

TTL: 2400 yards

Mon AM masters swim workout @... 3500 yd 01:05 32:41 pace

400 w/u

8 x 75 @ 1:15, 25 drill/50 swim
8 x 25 kick @ :30 (fins, board for last 4, did first 4 on back)
8 x 100 @ 1:20, pull w/buoy + paddles
8 x 25 power kick @ :40, fins
8 x 50 @ :40, fins + paddles
8 x 25 @ :40, variables, did 4 free/4 breast
8 min social kick (got in 500)

200 w/d

TTL: 3500 yards

Tuesday, 10012013:
Ahwatukee 55.5 mi 03:03 18.2mph pace

Very similar to what I did on Sat. I'll be out of town this weekend, so wanted to ride more today, and hopefully Thursday. Really great weather, I wish it could be like this all the time...65-75 and sunny while I was out. Had a bit of traffic leaving Chandler (the I-10 at QC was busy), but in Ahwatukee everyone was going the other the time I turned around things weren't so bad.

Tues PM masters swim workout
Kino, main pool
Dan on deck coaching

warm-up sets (Dan was late and Meg gave this)
300 swim
200 kick
200 pull

3 x 50 build @ :50
3 x 50 @ :45

4 x 25 variables @ :30

main set:
start on :00 (on the clock), do 100's @ 2:01
goal to finish under the :30 (on the clock)
there were quite a few, it got interesting at about 18. I did 21, and finished on 1:07

200 w/d

TTL: 3400 yards

funny, Paul just sent an email to gauge interest in keeping evening workouts all 4 evenings Mon-Thurs. as I've noted here, the past few times I've gone, the crowd has been pretty thin, 3 or so of us. so of course tonight there were about 10 people there
(oh and i heard that some people don't like Paul/his workouts and that's why they haven't gone.)
I hadn't seen Dan for months! he has a whole different workout style than Paul.

that main set sounds much more complicated than it actually was. so we started on 00, I finished around 1:17 just cruising (made my 30 cutoff), then went next on 2:01. next left at 4:02, then 6:03, etc. by the time it got to :18 or so, it started to get a little tougher to finish by that :30 (essentially 1:12 or better).

of course after I did my last, Dan said, "one more!" but I was done. nearly everyone else had left, and I was hungry! I eat dinner after swim workout, I always pick up Chipotle and bring it home

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Swim Workouts , Cycling