The FAF AFAP Digest

Saturday: Recovery Swim

600 various
8 x 25 back shooters w/fins @ :40
50 EZ
8 x 25 belly shooters w/fins @ :40
50 EZ
8 x 25 right side shooters w/fins @ :40
50 EZ
5 x 50 caterpillar fly drill @ 1:10
50 EZ
5 x 100 DPS free w/agility paddles @ 1:45
50 EZ
5 x 100 DPS free w/agility paddles @ 1:45
100 EZ

Total: 2800


Saturday: Drylands

RC exercises, 15 min
rear delt fly, 70 x 3 x 12
wrist curls, 45 x 2 x 12, 50 x 1 x 12
leg abductor, 110 x 4 x 8
good mornings, 80 x 3 x 8
cable twist w/yoga ball, 45 x 1 x 15 each side, 50 x 1 x 15 each side
explosive leg press, 190 x 3 x 20
standing broad jumps, 10
knee tuck jumps, 10
altitude drops, 10
captains chair leg raises, 3 x 20

stretching/foam roller, 20 min


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Was too bushed after the Thursday night practice at Mason to do much on Friday. But got in a nice recovery swim. And I am going to attend yet another one tomorrow! Then I won't be able to make another one until the New Years practice. Not sure if I should go to that one or not. When I went a couple years ago, my shoulder was sore for 6 weeks. But it would be festive, and I could modify to add more kicking. Or skip bits.

Meanwhile, while everyone is doing 100 x 100 or 50 x 100 or some such similar short rest calorie burning sets, I plan on assigning lots of 25s to my HIT folk.

I am so ready for xmas. Gifts all purchased and wrapped, special xmas dinner food purchased and lots of goodies made.