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  1. Tuesday, Nov. 6

    by , November 6th, 2012 at 03:57 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 10-15 min
    leg abductors, 120 x 3 x 12
    good mornings, warm ups, 85 x 1 x 8, 90 x 1 x 8, 95 x 2 x 8
    russian twists w/25 lb plate, 2 x 35
    rear delt flys, 60 x 3 x 20
    wrist curls, 30 x 3 x 20
    resisted track start jumps, 60 x 1 x 20
    altitude drops, 2 x 10*
    TRX squat jumps, 2 x 10
    standing power wheel roll outs, 10

    * An elderly man very helpfully warned me that I would slip a disc doing these.


    Swim/SCY/Solo:

    400 various
    8 x 25 shooters w/fins @ :30
    50 EZ
    4 x 50 caterpillar fly drill (only breath once per length) @ 1:15
    3 x (100 dolphin kick on back + 50) w/fins
    100 = each 25 under until flags + :5 break at each 25
    50 = EZ
    4 x 50 single arm fly @ 1:15
    100 EZ

    Total: 1600


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

    Gym + swim on Election Day. I cut my recovery swim short as I wanted to make it to the polls by 2:30 before it got too crowded. I tried at 11:00 am and the lines were very long.

    An article written by Jim in Mens Health about the possible dangers of fish oil:
    http://news.menshealth.com/fish-oil-...ts/2012/11/06/