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  1. Sat & Sun, Dec. 15-16

    by , December 16th, 2012 at 11:48 AM (The FAF AFAP Digest)
    Sat Drylands:

    RC exercises, 15 min
    leg abductors, 100 x 1 x 8, 110 x 2 x 8
    good mornings, 65 x 3 x 8
    explosive leg press, 190 x 3 x 12
    super pullover, 70 x 3 x 20
    captains chair leg raises, 3 x 20
    cable twist w/yoga ball, 40 x 1 x 15 each side
    altitude drops, 10
    long arm crunches, 2 x 50
    flutter kicks on bosu, 2 x 100


    Sun Swim/SCY @ Mason:

    Warm up:

    1500 of various swim/kick/drill/pull
    I did 1300 since I'm a pokey warm upper

    Main Sets:

    3 x 150 moderate kick @ 3:00
    2 x 25 AFAP kick @ :45
    -- I did the first 150 moderate and cruised the other two.
    -- went 14s on the six 25 backstroke kicks from a push
    100 EZ

    9 x 150 @ 2:40
    2 IM (drop a stroke) + one choice
    -- tried to swim smooth on the IMs, just cruised the choice by doing flutter kick w/board & fins
    50 EZ

    3 x 75 @ 2:00
    25 drill
    25 AFAP, rest :5
    25 scull
    -- got calf cramps on the 25s; knew I would after the aerobic set
    175 EZ

    Total: 3800


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

    Got up and went to the Mason practice with Teen Fort this am. 9 x 150? Ouch. My body is not remotely accustomed to that. Jeff Roddin is insane if he thinks I'll ever do 200 IM! Never! I only made it through the set by completely cruising every third one. Now I'm ready for a nap. But, no, I must write my HIT workouts and attend to holiday matters.

    Updated December 16th, 2012 at 08:37 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts