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The FAF AFAP Digest

Tuesday, Nov. 13

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by , November 13th, 2012 at 07:58 PM (408 Views)
Drylands, 45 min

rehab ex, 15 min
explosive leg press, 150 x 3 x 10
back extensions w/plate, 25 x 2 x 15
flutter kicks on bosu, 2 x 100
yoga ball twist on cable machine, 30 x 1 x 15 each side
captains chair leg raises, 3 x 20


Swim/SCY/Solo:

Warm up:

600 various
10 x 25 shooters w/fins @ :40
50 EZ

Main sets:

10 x 25burst + cruise @ 1:00
100 EZ

4 x 20 in & outs with race pace turn @ 1:00
100 EZ

1 x 50 AFAP breast w/fins, 28 low
150 EZ

1 x 50 free w/fins @ 100 pace, 24 low
150 EZ

1 x broken 100 fly w/fins @ 100 pace
-- break 15 @ 25
-- went 49
200 EZ

2 x (25 AFAP free w/fins + 75 EZ)
-- 10 highs

10 x 25 shooter w/fins @ :40
100 EZ

Total: 2680


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


Didn't have time for too long a swim today as the high school teams are now kicking us out of the pool by 3:00. I will probably do a real recovery workout tomorrow and then just cruise with a few bursts until the meet on Sunday.

I guess that may be my last dryland until NE Champs. Maybe a wee bit of core work next week. I am not really looking forward to a long taper. Not that I ever am.

I see with my 6 long course TTs this summer, I finally made it to 100 TTs. One season I would still really like to do all the 50s and 100s for 9 events. Maybe this SCM season.

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