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  1. Tuesday, Nov. 13

    by , November 13th, 2012 at 06:58 PM (The FAF AFAP Digest)
    Drylands, 45 min

    rehab ex, 15 min
    explosive leg press, 150 x 3 x 10
    back extensions w/plate, 25 x 2 x 15
    flutter kicks on bosu, 2 x 100
    yoga ball twist on cable machine, 30 x 1 x 15 each side
    captains chair leg raises, 3 x 20


    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    10 x 25burst + cruise @ 1:00
    100 EZ

    4 x 20 in & outs with race pace turn @ 1:00
    100 EZ

    1 x 50 AFAP breast w/fins, 28 low
    150 EZ

    1 x 50 free w/fins @ 100 pace, 24 low
    150 EZ

    1 x broken 100 fly w/fins @ 100 pace
    -- break 15 @ 25
    -- went 49
    200 EZ

    2 x (25 AFAP free w/fins + 75 EZ)
    -- 10 highs

    10 x 25 shooter w/fins @ :40
    100 EZ

    Total: 2680


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


    Didn't have time for too long a swim today as the high school teams are now kicking us out of the pool by 3:00. I will probably do a real recovery workout tomorrow and then just cruise with a few bursts until the meet on Sunday.

    I guess that may be my last dryland until NE Champs. Maybe a wee bit of core work next week. I am not really looking forward to a long taper. Not that I ever am.

    I see with my 6 long course TTs this summer, I finally made it to 100 TTs. One season I would still really like to do all the 50s and 100s for 9 events. Maybe this SCM season.