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aztimm's training blog

Wednesday 05272015

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Wed AM masters swim workout
Mesa Kino (LCM)
Paul coached

300 w/u

4 x 50 @ 1:00, w/fins, 25 kick/25 swim, IMO
4 x 50 @ 1:00, w/fins, 25 drill/25 swim, IMO
4 x 50 @ 1:00, IMO

main sets:
4 x 50 @ 1:00
100 @ 1:40
4 x 50 @ 1:00
2 x 100 @ 1:40
4 x 50 @ 1:00
3 x 100 @ 1:40
4 x 50 @ 1:00
4 x 100 @ 1:40
4 x 50 @ 1:00

given set: 2 x 50 fly off the blocks, on Paul's start
I did: 50 breast, from a push. 50 free (neither was especially fast)

TTL: 3000m

then we moved to the diving well... got in an easy 500 yards, with quite a bit of back/breast


Paul told us a week or so ago that we could be guaranteed LCM on Wednesdays, but that we'd need to start earlier (5:15), and be done by 6:30. he posted to Facebook yesterday, and I think sent an email. despite all that, there were still a few people who showed up late (or at the normal time I guess).

we had 4 lanes, and there were 5 in my lane most of the time (one of the latecomers came in the lane, and someone moved about halfway through the main set).
I really wasn't feeling it, after lifting Sun-Mon-Tues, with short runs Sun-Mon and spin class last night.
that said, I somehow got into a groove and by the 4 x 100 I held 1:30 without killing myself.
I've never ever swum a 50m fly, and wasn't about to start today. my triceps felt like jelly on the 50 breast, so I just swam free at the end.


my work laptop had crashed about 2 weeks ago. seriously crashed...wouldn't even boot up. a technician came and took it, and I thought I'd never see it again. I had looked up the ticket number a few times, and saw that they sent it to HP. anyway, he called me yesterday to say it was back and he wanted to drop it off. I'm extremely happy to have it back (with a new motherboard). I've gotten spoiled with an 11" computer that hardly weighs anything, and had to lug a 15" Dell on a biz trip to Boise last week.
anyway, it sure is nice to have my real machine back...and my backpack felt so much lighter coming home today.


stopped by the gym for another quick set after work today:
Tmill: 16 min, 150 cal, 1.42 miles, avg 5.3 mph

Leg rolling: 5 min
Plank w forearms on roller: 2 x 1:00
Plank, right/left/both 30 sec each, 2 rounds

Precor lat raise: 1 x 12 x 35, 2 x 10 x 40

Precor rear delt: 2 x 12 x 60, 2 x 10 x 70

Standing single arm biceps curls: 2 x 12 x 30s, 1 x 10 x 32.5s

Hammer strength front lat pulldowns: 2 x 12 x 90, 2 x 10 x 110

Leg raises on captain's chair: 2 x 10, 1 x 12


got on the treadmill, having forgotten both a towel and my headphones, wearing some very old running shoes, and just wasn't into it. I had planned to go a little longer (not much though), but somehow bumped the STOP button by mistake. I decided fate had spoken, and I was done. I think I did 4 min walk/2 min jog/2 min walk/2 min jog/3 min jog/2 min walk (or something like that).

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