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  1. April 19-20

    by , April 20th, 2014 at 04:49 PM (The FAF AFAP Digest)
    I'm still pretty under the weather, but managed a couple baby workouts.

    Saturday: Swim/SCY @ Pitt

    600 various
    100 scull

    -- did a couple sets with one of my swimmers

    8 x 50 w/fins, 25 shooter + 25 EZ @ 1:15
    50 EZ

    30 x 25 @ 100 pace @ :40
    -- Josh did free, I did back w/fins
    -- I did 4 @ 100 pace + 2 EZ. No way could I do them all.

    300 EZ

    4 x 50 DPS free
    50 EZ

    Total: 2450


    Sunday: Drylands

    Starting over yet again ... Had to rest a lot between exercises

    RC/scap ex, 15 min
    explosive leg press, 175 x 3 x 15
    HS hi row, 140 x 4 x 6
    tricep press, 70 x 3 x 12
    gobet let squat, 60 x 3 x 8
    good mornings, 65 x 1 x 8, 70 x 1 x 8, 75 x 2 x 8
    kneeling ab crunches, 100 x 1 x 20, 110 x 2 x 20
    russian twist w/plate on incline bench, 25 x 2 x 20


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

    Well the good thing about being out for 10 days is that my shoulder feels fine. Silver lining.
  2. Friday 4/18/14

    Friday 4/18

    300 swim every 3rd 25 scull w/ snorkel
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    4x75 @ 1:00 AE FR pull w/ buoy + paddles + snorkel
    4x25 @ :30 V.S.

    4x50 @ :40 kick w/ board + fins
    3x100 @ 1:05 swim w/ opposite fin + opposite paddle
    4x50 @ :40 kick w/ board + fins
    3x100 @ 1:05 swim w/ opposite fin + opposite paddle
    4x50 @ :40 kick w/ board + fins
    3x100 @ 1:00 swim w/ paddles + fins

    5x
    4x25 @ :30 D1-3 to FAST, #4 EZ

    400 EZ

    Total: 3400
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