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The FAF AFAP Digest

Wed., Oct. 17

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rehab ex, 15 minutes
explosive leg press, 190 x 4 x 10
super pullovers, 80 x 3 x 20
lower back machine, 130 x 3 x 12
wrist curls on cable machine, 35 x 3 x 25
knee tuck jumps, 10
standing plate jumps, 10
long arm crunches, 100
power wheel pike ups, 2 x 10

Recovery swim:

600 various
20 x 25 shooters w/fins @ :40
-- 4 each belly, back, left side, right side, twirling
50 EZ
10 x 50 @ 1:00
odds = smooth free
evens = smooth backstroke
50 EZ

Total: 1700


I had Cheryl add 50 back (28.00) to my Sprint Classic entries, just in case I don't want to swim the 100 breast right after 50 free.

Now to think about entries for the SCM meet on Nov. 18. Here's the meet info: And meet info for NE Champs: Between the 2 meets, I would like to try and squeeze in 50 free, 100 free, 50 breast, 100 breast, 50 back, 100 fly, and 100 IM. I'll likely rest on my 50 fly and 100 back times from the Albatross meet. Not sure how best to juggle the orders of events. I'd like to get in a fast 100 IM at the November meet. If I swam it then instead of in Boston, I'd probably have to skip 100 fly. That event takes a lot out of me in meters.

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Updated October 17th, 2012 at 07:38 PM by The Fortress

Swim Workouts , Strength Training and Dryland Workouts


  1. thewookiee's Avatar
    Will Muppet's group offer the "Last Chance meet" in dec. this year?
  2. The Fortress's Avatar
    Quote Originally Posted by thewookiee
    Will Muppet's group offer the "Last Chance meet" in dec. this year?
    I kind of doubt it since Reston Masters is hosting the SCM meet in November ... Muppet would know since he sits in on the PV meetings.