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aztimm's training blog

Monday 10142013

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by , October 15th, 2013 at 12:36 AM (169 Views)
went up to Mesa-Kino for the AM masters swim workout
we were in the main pool (SCY)
Paul coached solo

was early and got in 600 w/u

set 1, 4 rounds, all w/fins:
2 x 25 scull @ :10 rest
2 x 50 drill/swim @ :10 rest
2 x 25 kick @ :10 rest

--did a mixture of sculls, strokes, and kicks throughout

set 2: 4 x 300 @ :20 rest
--# 1 & 3: long and smooth (I swam 1, did 3 w/Agility paddles)
--#2 done 25 stroke/75 free (did breast)
--#4 done IM

set 3: 12 x 25 @ :30
1 fast (IM), 2 easy

set 4: 4 x 150 @ :20 rest
--#1 & 3: long and smooth, used Agility paddles
--#2 done 25 breast/25 free, used fingertip paddles
--#4 done 25 back/25 free, used fingertip paddles

300 w/d

TTL: 3700 yards

we had a decent sized group, but a bunch of lanes, so I think we all had 3 per lane, including my lane.
I was still a bit sore, so I went last (after that first set). Paul said he was being generous by not giving intervals and giving rests instead, but it pretty much meant that I didn't get any rest, unless I wanted to screw up the lane. one fast guy led and wore fins the whole time and lapped me on the stroke/free leg on the 2nd 300, which is one reason I grabbed my Agility paddles; they make me a little faster, but also keep my stroke pretty clean. he did lap me on the IM, when he swam the whole thing free.

water was nice and cool, which felt wonderful to me.

after work, I stopped by the Chandler 24 Hour Fitness for a little bit...

Tmill: 15 min, 152 cal, 1.41 miles, avg 5.6 mph
3 min warmup, 3.5 to 4.5
2 min jog at 6.8
1 min walk at 4.5
2-1-2 min jog at 6.9
1 min walk at 4.5
3-1/2 min jog at 7
2 min warm down from 4.5 to 4

About 15 min of stretching, head to toe
2 x 10 push-ups
2 x 1:00 plank
2 x 30 bicycles

Freemotion standing chest fly: 3 x 12 x 70
Univ standing triceps pull downs: 1 x 12 x 30, 1 x 12 x 40, 2 x 10 x 50
Precor chest press: 1 x 12 x 80, 1 x 12 x 100, 2 x 9 x 120
Leg raises on captain's chair: 3 x 12

swim: 300 long and stretch out

the gym wasn't packed, but had a good steady crowd. I got a treadmill without anyone on either side, which I like (I really hate it when there's someone there and they smell). it actually felt better to jog/run than walk, but I didn't want to overdo things.

the stretching felt really good. although I mixed in some pushups, planks, and bicycles, they were just to vary things up.

the weights side suddenly got busy when I went over there. it was so tempting to jump in and lift free weights like I used to, and I probably could do that once, then wake up extremely sore in a day or 2. so I tried just some light machine exercises.
I was very surprised that I was able to mostly do the same leg raises to finish things off (used to always do 3 x 15).

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