The FAF AFAP Digest

Swim/SCM/Solo:

Just did a Rich A. slow mo recovery swim with fins:

700 various

10 x 100 @ 1:45
odds = backstroke
evens = backstroke kick

8 x 50 @ 1:00
odds = breast
evens = free

100 dolphin dive

Total: 2200 meters

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Commentary:

I may have gone a wee bit crazy with drylands yesterday. Oddly, I thought it was a leg dominant workout, but my shoulders and back are much more sore (despite getting a mini massage from Mr. Fort). I guess med ball slamming and handstanding is a better upper body workout that what I've been doing in the gym? Anyhoo, I thought it best just to do a Rich A. slow mo type recovery workout to help flush lactic acid. We are expecting a wintery mix tonight. I just hope this doesn't foil my plans to HTFU and get in a sprint workout tomorrow.


Monthly FLOG Totals:

Swimming, 20x
31.68 miles/55,764 yards
17,525 yards kicking (31%)
4,525 yard race pace(8%)*

Weights, 8x
Cycling, 1x
Yoga, 10x

Total workouts = 39

* I define race pace to be between 90-100%, which would be my 50 or 100 pace. So these are all close to all out efforts.

This was a very solid month of training for me. I swam 4-5 times per week, which is my max, of fairly low yardage. If I swim more than that, I am not mentally sharp enough for AFAP efforts and some burnout sets in. I did many doubles (12) and took 1 day off each week. That's definitely the most yoga I've done in a month. 8x isn't too bad for drylands since I intentionally took one week off.

One more month of hard training, and then I plan to taper in March.


Upcoming Spring Meets/Tentative Events:

Warrenton Meet SCY, 3/6
(cruising in late for some speed work off the blocks)
100 breast (50 split)
100 IM

Albatross Meet SCM, 3/19
50 back
100 back
200 back (if needed)
50 fly

Colonies Zones SCY, 4/16
100 free (50 split)
100 back
50 fly
2 chick relays

Canadian Nats SCM, 5/20-22
possibility, still waiting for meet info