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The FAF AFAP Digest

Tuesday, Nov. 6

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Drylands:

rehab ex, 10-15 min
leg abductors, 120 x 3 x 12
good mornings, warm ups, 85 x 1 x 8, 90 x 1 x 8, 95 x 2 x 8
russian twists w/25 lb plate, 2 x 35
rear delt flys, 60 x 3 x 20
wrist curls, 30 x 3 x 20
resisted track start jumps, 60 x 1 x 20
altitude drops, 2 x 10*
TRX squat jumps, 2 x 10
standing power wheel roll outs, 10

* An elderly man very helpfully warned me that I would slip a disc doing these.


Swim/SCY/Solo:

400 various
8 x 25 shooters w/fins @ :30
50 EZ
4 x 50 caterpillar fly drill (only breath once per length) @ 1:15
3 x (100 dolphin kick on back + 50) w/fins
100 = each 25 under until flags + :5 break at each 25
50 = EZ
4 x 50 single arm fly @ 1:15
100 EZ

Total: 1600


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

Gym + swim on Election Day. I cut my recovery swim short as I wanted to make it to the polls by 2:30 before it got too crowded. I tried at 11:00 am and the lines were very long.

An article written by Jim in Mens Health about the possible dangers of fish oil:
http://news.menshealth.com/fish-oil-...ts/2012/11/06/

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