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aztimm's training blog

Wednesday 10162013

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by , October 17th, 2013 at 12:45 AM (138 Views)
went up to Mesa-Kino for the AM masters swim workout
we were in the main pool (SCY)
Paul coached solo
I did the distance set (there was a sprint option)

got in 300 w/u

main set: 4 rounds, with stroke as IMO
4 x 25 stroke @ :30
4 x 50 free @ :45
400 IM (no real interval, but think it was ~7 min?)
4 x 25 stroke kick @ :10 rest

wrap-up set:
12 x 25 @ :20 w/fins + paddles

200 w/d

TTL: 4000 yards

this was quite a set. sure, easy to remember and keep track. but that's all that was easy...
I did all of the fly as one-arm drill. I really need to work on both my fly and that drill...I really hate doing it. heck, by the last one even my back and breast felt tough and I was so glad to get to freestyle.

after work I went to the Chandler 24 Hour Fitness:
Tmill: 17 min, 184 cal, 1.67 miles, avg 5.9 mph
-3 min warmup to 4.5
-2 min jog at 6.8
-1 min walk
-3 min jog at 6.9
-1 min walk
-5 min jog at 7.0 to 7.2
2 min warm down

About 15 min of stretching incl leg rolling

Planks: 2 x 1:00

Univ machine lat pull downs: 1 x 12 x 75, 2 x 12 x 90

Univ machine standing biceps curls: 1 x 12 x 80, 2 x 12 x 90

Univ machine seated row: 1 x 12 x 75, 2 x 12 x 90

Leg raises on captain's chair: 3 x 12

gym was busy, but not packed or anything. treadmills on both sides were empty, so I was happy
continued with building my run from scratch, mostly, and it really didn't feel too bad. was only going to do 4 min on the last stretch, but I got into a song so went with it.

I forgot to do the leg rolling on Mon so really wanted to do it today. my quads were really tight, hopefully I loosened them up a bit.

it is so tempting to do heavy lifting. there were plenty of guys doing that around me, and I felt like a wimp doing my limited stuff. but I know baby steps is the way to go...slow building and ease back into it.

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