The FAF AFAP Digest
Wed., May 30
by , May 30th, 2012 at 06:10 PM (1012 Views)
The FortressDrylands:
RC/scapula exercises, 20 min
good mornings, 65 x 1 x 8, 75 x 3 x 8
extreme angle step ups w/BB, 50 x 3 x 8
seated narrow grip row, 100 x 1 x 6, 110 x 1 x 6, 120 x 1 x 6
bicep curl, 40 x 3 x 8
overhead squat, 55 x 1 x 8, 60 x 1 x 8
altitude drops, 10
knee tuck jumps, 10
resisted track start jumps, 10
-- Wanted to do a few more sets of things, but ran out of time and had to dash off to the pool.
Swim/SCY/Solo:
Warm up:
600 various
6 x 25 shooter
5 x 50 caterpillar fly drill @ 1:10
5 x 50 torque drill w/paddles @ :20 RI
-- first time I've used paddles in months
50 EZ
Speed Work:
1 x 50 AFAP fly w/fins
-- 23 mid
-- felt tired, and perhaps should have done some bursts first to make sure I was entirely warmed up
150 EZ
Kick Ultras w/fins:
3 x (8 x 25) @ :45
-- AFAP for 20 yards, cruise in, rest approx :30
1-8 = dolphin kick w/board
50 EZ
9-16 = shooter w/MF
100 EZ
17-24 = backstroke kick, no SDK
150 EZ
8 x 25 breast pull w/parachute
100 EZ
Total: 2700
++++++++++++++++++++++++++++
Still feeling tired. I realized that, normally, this would have been a recovery week for me. I probably should have knocked off weights last Saturday for a week. Whenever I skip a recovery week, it catches up to me. I had thought I might not need/take one with Omaha looming, but apparently not so. And I'm done with upper body weights until after Nats. I've been feeling the "weight" of them in my speed sessions and really want to crank some quality AFAP work in the pool. May just do plyos from now until 3 weeks out. It doesn't seem like it was all for naught, as in just 4+ weeks, I've gotten stronger or possibly regained strength I had lost.
I may see Speedo-Tri tomorrow. He will probably be doing another 1000 for time (ugh!) and I'll be doing a recovery workout so I can attempt some AFAP 50s outdoors on Friday.
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