The FAF AFAP Digest

Drylands:

RC/scapula exercises
Wide grip lat pulldown, 60 x 4 x 12
Explosive leg press, 210 x 2 x 12
Explosive single leg press, 110 x 1 x 12 each leg, 130 x 1 x 12 each leg
Leg abductor, 110 x 3 x 8
Rear delt fly, 60 x 1 x 12, 65 x 3 x 8
Good mornings, 70 x 4 x 8*
Power wheel roll outs, 3 x 15
Total ab machine, 110 x 3 x 15
Altitude drops, 10

* I started doing this exercise last January or so when I couldn't do upper body lifting. I think it's fabulous for SDKs.


Swim/SCY/Solo:

warm up:

550 various

10 x 50 various w/snorkel
-- I'm hard pressed to think I could ever go fast in free with a snorkel.
50 EZ

Main sets:

2 x 300 kick ultras done as:

12 x (20 fast + 5 EZ, flutter kick w/board & fins) @ :30
50 EZ
12 x (20 fast + 5 EZ, dolphin kick w/fins & snorkel) @ :30
50 EZ

4 x (25 AFAP + 75 EZ) @ 3:00

16 x 25 w/parachute @ 1:00
--mix of shooters, free, breast

100 EZ

Total: 2700


+++++++++++++++++++++++++++++++

Both the gym and pool were crowded today. This was unbelievable. I had to kick a woman off the leg press machine because she was sitting on it reading a book. I guess she does that between sets? After 5 minutes, I wasn't waiting any longer.

The pool was a disaster -- only 5 lanes, kiddy campers everywhere, slow mo elementary backstroke noodlers, and no backstroke flags. I threw out my planned workout and just did whatever I could manage. Parachutes seem like good bang for your buck in those circumstances. Mason is closed in August and SpringHill Rec is closed for 3 weeks after I get back from the beach (I'm gone Aug 4-18.). I hope Oak Marr is open, or it may be tough to swim.

Drove up to Baltimore later, ready to watch Lil Fort run the 3000 at Nationals tomorrow.