The FAF AFAP Digest
And there was joy in FortVille, Monday, Jan. 2
by , January 2nd, 2012 at 05:32 PM (1559 Views)
The FortressSwim/SCY/Solo:
Warm up:
600 various
(300 swim, 300 kick)
MF Work:
20 x 25 shooters w/MF @ :35
5 x belly, right side, left side, back
8 x 50 breast w/MF, no pullouts @ 1:05
8 x 50 fly drill w/MF @ 1:00
50 EZ
Aerobic Sprint Hybrid Set:
30 x 50 @ 1:00 w/fins
-- burst to 15 meter & cruise the rest
-- :30 between sets of 10
1-10 free
11-20 kick w/board (5 flutter, 5 dolphin)
21-30 speedplay (5 back spin drill, 5 fast hands breast)
100 EZ
1 x 50 AFAP dolphin kick w/board & fins
23 high-24 flat
200 EZ
Total: 3800
Core Work @ Gym:
RC and ankle exercises
flutter kicks on bosu, 100
bicycles, 2 x 50
long arm crunches, 2 x 50
captains chair leg raises, 3 x 15
power wheel roll outs, 2 x 20
back extensions w/plate, 25 x 2 x 15
Stretching, 20 minutes
++++++++++++++++++++++++++
Our kitty is found! We used a thermal sensing device and drywall saw to spring her. She was trapped between two beams behind a slanted ceiling wall. What a relief that was. I had read numerous horror stories on the internet about cats trapped behind walls for many days. Now we just have an expensive repair job. The only downer of the day was sending Fort Son back to college. But at least I didn't have a meltdown like I did in September.
Finally felt up to doing a bit of speed work today. I decided to ease into it with a hybrid set that I've done before and really like. Definitely felt a little rusty. Hoping I can now ramp up the speed and lactate work.
The pool and gym were full of resolutionists today. Not even cute outfits! I saw a few men in button down shirts and khaki shorts. Hope they clear out without hurting themselves in the next few weeks. I really disliked doing my drylands after swimming. I had no choice today as I had to swim before the HS teams came in. But I felt weak at the gym. Glad I didn't have weights planned!
I posted my first workouts on the High Intensity Training thread. I may try to do my Wednesday workout later this week.
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