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aztimm's training blog

Tuesday 11122013

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by , November 12th, 2013 at 11:56 PM (84 Views)
morning workout @ Kino:

400 w/u

set 1, warm-up w/fins, 5 rounds:
25 scull @ :30
50 build @ 1:00
25 kick @ :30

set 2:
100 @ 500 pace
200 recovery
300 @ 500 pace
400 recovery

200 kick

set 3:
50 @ 200 pace
100 recovery
50 @ 200 pace
200 recovery
50 @ 200 pace
300 recovery
50 @ 200 pace
400 recovery

100 kick

set 4: 4 rounds, w/fins + paddles
50 @ 100 pace
50 recovery
all @ 2:00

200 w/d

TTL: 4000 yards

I hadn't swum with the team on a Tues morning for months. several people commented about me suddenly showing up.
it wasn't too busy at all, and we had a bunch of lanes (not as many other groups there). I split a lane with 1 guy, but some lanes just had 1 person.

this was much much more distance than I expected. past sprint sets that I remembered were more closer to 2500 yards; I commented to Paul after how I got in as much as I would on a Wednesday.

the last set was my favorite. my times were 30, 29, 27, 28...but I don't think any of those are realistic for my 100 free. my fastest (as yet) was 1:00.2



after work, I went over to the Tempe 24 Hour for spin class:
Tues PM spin class @ Tempe 24 Hour Fitness 18 mi 00:01:00 00:03 pace

The normal spin instructor wasn't there, a woman (I think her name was Cynthia?) led the class and was definitely more into it. We started with a bunch of 2 minute, "climbs." then we moved into a bunch of 30 min intervals (she divided the class in half and we took turns), then a few longer, "climbs," before finally warming down. this was probably the most intense spin class I've done yet. for those 2 min climbs I was thinking of climbing Hawes, and Usery for one of the long climbs. I was sweating within 10 min, and dripping within 20. did a short recovery swim after.

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Categories
Swim Workouts , Cycling

Comments

  1. The Fortress's Avatar
    I like that workout. The yardage was high because of all the recovery swimming. do people in Paul's practices know what their 100/200/500 pace is? My swimmers seem pretty clueless ...
  2. aztimm's Avatar
    Quote Originally Posted by The Fortress
    I like that workout. The yardage was high because of all the recovery swimming. do people in Paul's practices know what their 100/200/500 pace is? My swimmers seem pretty clueless ...
    Oh yes, I agree it was high yardage with all the recovery swimming. Not that I'm complaining

    And no, I'd guess over half of us don't know what our pace is for every event. I swam the 100 free in a meet about 1-1/2 year ago, so I know that. For 200/500, I pretty much just guess (I figure I could swim a 500 in 6:15, which is 1:15 per 100). At a workout a few weeks ago, Paul gave me some goal times when I told him I didn't know.