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  1. Sunday, Jan. 6

    by , January 6th, 2013 at 06:30 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises, 15 min
    extreme angle iso squat, 3:00
    explosive leg press, 190 x 3 x 15
    wrist curls, 50 x 2 x 12, 55 x 2 x 12
    rear felt fly, 70 x 3 x 12
    cable twist w/yoga ball, 60 x 2 x 8 each side
    jumps w/25 lb plate overhead, 10
    resisted track start jumps, 55 x 1 x 10
    twisting med ball slams, 2 x 10
    back extensions w/25 lb plate, 2 x 15
    flutter kicks on bosu, 2 x 10
    altitude drops, 3 x 5

    Swim/SCY/Solo:

    600 various
    8 x 25 shooters/fins @ :40
    50 EZ
    6 x 25 burst + cruise @ 1:00
    75 EZ

    w/bungee cords:
    4 x 40 @ 1:45 swim w/small paddles until taut + 15-25 strokes, zip back
    4 x 40 @ 1:45 from a backstroke start, kick until taut + 10 kicks
    4 x 40 @ 1:45
    -- 2 swim, 2 kick until taut + hold for :30
    125 EZ

    Total: 1680


    +++++++++++++++++++++++++++++++++++

    I wasn't feeling all that rested after Friday's recovery workout and a day off. This usually means I'm due for a recovery week, but I really want to hold off until next week.

    I finally got my Swimmer magazine. I loved the reference to my training as BFS -- Beyond Four Strokes. That would be a good blog title. And it was certainly what I did today in the pool.

    Sadly, Fort Son left today to return to college. Dartmouth changed its calendar and he had an extremely long break. I got used to having him home. Oh well, fewer demands for food. Lil Fort went on an 11 mile trail run today with Mr. Fort. Like him, she seems to have iron ankles. Fort Son and I decidedly don't (hence our ankle sprain histories).

    So glad Downton Abbey is back tonight!