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  1. Wed., April 23

    by , April 23rd, 2014 at 04:07 PM (The FAF AFAP Digest)

    Drylands


    RC/scap ex
    kneeling ab crunches, 120 x 4 x 15
    push press, 50 x 3 x 8
    explosive leg extensions, 75 x 1 x 15, 90 x 2 x 15
    seated row negatives, 90 x 3 x 8
    deadlift, 95 x 3 x 8
    extreme angle step ups w/bar, 30 x 3 x 10
    cable twist w/yoga ball, 25 x 2 x 12 each side
    altitude drops, 10

    Stretching, 20 minutes


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

    Gack, still under the weather. Such a nasty bug. But I am on the mend. Hoping to get stronger swims in the next couple days. On top of my other supps, I'm going to start taking some lactoferrin for my immune system.
  2. Wednesday, April 23, 2014 10:05-11:00am

    by , April 23rd, 2014 at 03:29 PM (Fast Food Makes for Fast Swimming!)
    500 Free
    10 x 50 Flutter Kick w/ board @ 1:00
    (1000/1000)

    8 x 100 Free Pull @ 1:30 (1:10 desc. to 1:06s)
    (800/1800)

    6 x 100 IM @ 1:40 (1:18 desc. to 1:15)
    (600/2400)

    100 EZ Free
    16 x 25 (odd EZ Free, evens fast Fly)
    I did these based on where my lanemate was at, so I could push off and SDK past him, then race to wall. I'd guess I was doing a fast fly every 1:15 or so.
    100 EZ cool down

    -------------------
    3000 Yards
    Categories
    Uncategorized
  3. 4|23|14 20 minute SCM

    3 x 25 DFS hypoxic free on 1:30
    • 19, 16, 16


    8 x 25 DFS hypoxic free on 2:00
    • 15's 14's and maybe a 13 high


    First 3 had interval too short on 1:30 to go hypoxic, gave me an irregular heart rhythm that I just got over a few minutes ago (hour after workout). Note to not go hypoxic 25's fast with less than 2 minute int.
    Categories
    Uncategorized
  4. Week 82 - Wednesday

    by , April 23rd, 2014 at 01:10 PM (After a long rest)
    The event I am attending for this week had a reception last night and it was very odd attending a reception at a brewery and not having any alcoholic drink. I ended leaving a little early and managed to get to sleep before 9pm. I had another surprisingly good nights sleep. I woke with a little bit of a sore throat but put it down to my solid nights sleep.


    Warm up
    300 free
    100 back
    100 breast
    100 kick


    Main sets
    4x75 on 1.05 swum 25 scull, 25 kick, 25 swim
    12x25 swum as 4x drill,drill, swim on 30
    300 pull no paddles
    100 easy
    300 pull no paddles on 3.45
    6x50 kick alternating 50fast, 50 easy on 50
    300 paddles only on 3.45
    4x75 swum build,fast,underwater on 1min
    300 swim on 3.45
    3x100 swum as 75 build,25 fast on 1.15


    Warm down
    500 easy


    Total 3900 scy


    I was feeling stiff and achy this morning. I hope I am not getting sick. This workout was a real mix of things and a lot of chopping and changing. I still enjoyed the workout but just wish I was feeling better.
    Categories
    Swim Workouts
  5. Another no flip turn day

    by , April 23rd, 2014 at 07:29 AM (Mixing it up this year)
    It is hard not to instictively do flip turns, when you are so used to doing them. I only did one on accident. Today was a more energized workout that since I have been sick.

    500 free broken 1,2,3,4,1,2,3,1,2,1
    500 free kick w/zoomers
    8x25@:45 fly scull drill w/snorkle & zoomers
    8x25@:45 torque drill w/snorkle
    8x25@:45 angle arm fly w/snorkle
    200 1 arm fly w/zoomers
    4x50@1:00 fly went 51, 53, 52, 53
    500 free kick w/zoomers
    500 free broken 1,2,3,4,1,2,3,1,2,1

    Total 3000 yards
    Categories
    Swim Workouts