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The FAF AFAP Digest

Double, Sat., March 14

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After ditzing around & getting pounded on for 2 days, I finally got a decent double in. It actually felt like awhile since I had lifted. lol

AM Weights/Core:

standing lat pull down, 130 x 2 x 10
bench press, 80 x 2 x 12
narrow grip seated row, 110 x 2 x 10
(think I'm using my back to much in this, so reduced weight a bit. probably should watch a video to make sure.)

double crunch w/med ball, 2 x 25
russian twist w/med ball, 2 x 50
dead bug on bosu, 2 x 25
V ups w/ med ball, 2 x 15
(McTrusty is right -- these are fun!)
double crunch on bench w/feet holding 10 lb weight, 2 x 25
(adding weight makes these harder and it's harder to balance on the bench than the floor)

10 chin ups
2 x 5 pull ups

external rotators, 10 x 2 x 15, each arm
seated straight arm dip for RC, 60 x 2 x 25

PM Swim:

Went to the local rec center. Knew it would be crowded on a Sat afternoon. It was, but I somehow managed to have my own lane for the fly set.

Warm up:

850 variety warm up of swim, kick, drills

Sets:

10 x 75 @ 1:20, backstroke w/nose clip
moderate pace, working on SDKs w/clip

50 EZ

15 x 50 @ 1:00
25 easy speed fly, 25 easy DAB

50 EZ

3 x through:
(Geekity set)

2 x 25, 12.5 fast, 12.5 cruise
50 EZ
2 x 25 AFAP
100 EZ

150 EZ

Total: 3000

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

Hip feels better today. But no fast kicking/kick sets () and no deadlifts. I'm not used to swimming for a whole workout! Felt weird.

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Comments

  1. Ahelee Sue Osborn's Avatar
    Leslie -

    You give me hope for training alone...!

    The sets you are doing are nothing like a masters team would swim in a normal practice - ha ha!

    Today I got hammered by the UC Irvine men... perhaps too much yardage but then this is the first weekend I have swum through in awhile!

    Yesterday I did 10 pullouts after the fast-Friday practice and it seemed to be all I could do... sad.

    But KU inspired me to continue today.
  2. Donna's Avatar
    Using a nose clip? I tried that a while back and I guess it seems too weird to me. And this coming from someone who used to use one back at age 11.

    I am glad you had the lane to yourself for fly! That is a must for training good fly.
  3. The Fortress's Avatar
    Quote Originally Posted by Ahelee Sue Osborn
    Leslie -

    You give me hope for training alone...!

    The sets you are doing are nothing like a masters team would swim in a normal practice - ha ha!

    Today I got hammered by the UC Irvine men... perhaps too much yardage but then this is the first weekend I have swum through in awhile!

    Yesterday I did 10 pullouts after the fast-Friday practice and it seemed to be all I could do... sad.

    But KU inspired me to continue today.
    Nope, nothing like a regular masters practice, for sure! Going to one today to compare! haha

    Doing 10 pull outs at the END of a fast friday would be a killer. Those are probably best done as part of a set as in that Cross Fit workout.

    Swimming with fast boys is exhausting. Hope you got a nap!
  4. The Fortress's Avatar
    Quote Originally Posted by Donna
    Using a nose clip? I tried that a while back and I guess it seems too weird to me. And this coming from someone who used to use one back at age 11.

    I am glad you had the lane to yourself for fly! That is a must for training good fly.
    I tried a nose clip about a year ago. It felt weird and I didn't persevere. I decided to try it again because I am just bleeding air like crazy on my backstroke SDKs. It seems to help quite a bit. But it will take a while to overcome the feeling that it is going to fall off at any moment.
  5. The Fortress's Avatar
    Quote Originally Posted by Ahelee Sue Osborn
    Leslie -

    You give me hope for training alone...!

    The sets you are doing are nothing like a masters team would swim in a normal practice - ha ha!

    Today I got hammered by the UC Irvine men... perhaps too much yardage but then this is the first weekend I have swum through in awhile!

    Yesterday I did 10 pullouts after the fast-Friday practice and it seemed to be all I could do... sad.

    But KU inspired me to continue today.
    Ha! Tried to do a normal" masters workout today and was foiled! Our pool was closed down due to plumbing problems. Had to do another sprinter workout instead.