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  1. Thurs-Sat, Dec. 27-31

    by , December 30th, 2012 at 11:19 AM (The FAF AFAP Digest)
    Thursday:

    Zippo. We were traveling up to Pittsburgh and didn't leave in time for me to hit the Rivers Club for a workout. House renovations are coming along ... why are they always more expensive than you think?

    Friday:

    Made it to the Sewickley Y for a swim with Jimby's team.

    300 choice
    10 x 50 @ 1:15, SDK to 15 meters and build the rest
    8 x 50 kick @ 1:15, mix up strokes
    50 EZ
    8 x (75 @ 1:15 smooth + 25 fast @ :45)
    -- I did evens swim, odds kick, the 25s at approx 100 pace
    50 EZ
    1 x through, each 100 faster even with breaks
    -- I did 100 IMs with fins, think I was a :51 on last one
    100 @ 2:00
    100 @ 2:00, break :5 @ 50
    100 @ 2:00, break :5 @ 50 & 75
    100 @ 2:00, break :5 @ 25, 50, 75
    6 x 50 free w/paddles @ 1:00 smooth

    Total: 2800

    Jimby and I had a lovely dinner afterward. We checked out Water Rat's new manse (even though he was off skiing). Very fancy!


    Saturday:

    I squeezed in a dryland session at the River Club.

    RC exercises, 10 min
    cable crunches, 110 x 3 x 15 each side
    wide grip lat pulldowns, 75 x 4 x 8
    leg press (on strange machine), 19 x 4 x 8
    abdcutor, 120 x 3 x 15
    wrist curls, 50 x 4 x 8
    overhead squats w/bar, 10
    long arm crunches, 2 x 50
    plank with flutter kicks on yoga ball, 25 (not so easy)
    box jumps, 3 x 10
    med ball slams, 2 x 10


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


    I had a great week of training last week. This week, not so much, too busy with life. Need to get to the pool later today.