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  1. Fail, Sunday. Feb. 10

    by , February 10th, 2013 at 03:10 PM (The FAF AFAP Digest)
    Swim w/Team @ GMU:

    Warm up:

    400 swim
    300 kick
    200 stroke
    4 x 25 scull
    -- 2 front scull, 2 feet first
    -- I warm up slow mo, prolly missed 200.

    Main Sets:

    6 x 75 @ 1:20
    -- 25 drill + 25 kick + 25 swim
    50 EZ

    4 x through:
    150 kick @ 3:00
    2 x 25 AFAP kick @ :30

    50 EZ

    2 x through:
    -- first 50 smooth and second 50 fast
    -- I cruised the fast ones
    2 x 50 (25 free + 25 stroke) @ :50
    2 x 50 (25 stroke + 25 free) @ :50
    2 x 50 stroke @ 1:00
    :30 rest
    2 x 150 pull @ 2:00
    -- on the second round, I did 100 back instead
    50 EZ

    1 x 50 med ball relay -- This is challenging. You basically take turns keeping the med ball underwater the entire 50. I was dreadful at this, had no idea what was most efficient. However, my smart partner Elena did.
    2 x med ball throw for :40
    1 x 25 UW moving over two lanes + 25 EZ
    2 x relays -- one free, one dolphin kick on back UW
    200 EZ

    Total: 3650


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    I am too old and/or too much of a HIT person to skip my day off. It should have been yesterday, but I wanted to get my drylands in. Then, it should have been today, but I wanted to swim with my team for a change. I miscalculated because I had nuthin. This is my worst workout in months. I cruised everything except the 8 x 25 AFAP kick. I couldn't do shooters and I used fins on the 150s kick because my legs were useless and I wanted to go ASAP (as slow as possible). I think the power squats (hadn't done then in ages) and adding the ankle weights yesterday made the drylands relatively harder. I WILL be taking tomorrow off.
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