aztimm's training blog

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.