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The FAF AFAP Digest

Tuesday, Jan. 22

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Drylands:

RC/scapular ex, 15 min
leg abdutors, 120 x 3 x 8
free power punch, 30 x 1 x 30, 35 x 1 x 30, 40 x 1 x 30
-- got this exercise from: http://www.swimmingworldmagazine.com...tion/33146.asp
-- not sure yet, but I kinda liked it.
seated narrow grip row negatives, 70 x 3 x 10
good mornings, warm ups, 75 x 3 x 8
explosive glute isolator, 40 x 3 x 12, 10, 8 each leg
wrist curls, 50 x 3 x 10
resisted track start jumps w/belt, 50 x 1 x 10
standing power wheel roll outs, 2 x 8
captains chair leg raises, 2 x 25
altitude drops (from 4 foot box) + squat jump, 2 x 5
knee tuck jumps, 10
extreme angle isometric squat, 4:00


Recovery Swim (Or should I say Recovery Kick?)

600 various
5 x 50 caterpillar fly drill w/MF @ 1:10
50 EZ
18 x 25 DPK shooters w/MF @ :40
-- 6 back, 6 belly, 6 right side
100 EZ
4 x (4 x 25 shooters @ :10 RI + 100 EZ)
-- kick to 15 m each length
-- 2 with fins, 2 w/o
-- the ones w/fins, I did a shooter on the 4th 25
50 EZ

Total: 2100


Back to Gym:

I took Lil Fort to the gym to run on the treadmill today bc it is so cold outside. I did 45 minutes of a few more RC ex and stretching. Definitely more than I would have done at home


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Interesting NYT article on the "Secret to Success": http://www.nytimes.com/2013/01/20/op...cess.html?_r=0. Could definitely apply to some masters swimmers.

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Comments

  1. fdtotten's Avatar
    Excellent article "Secrets to Success", again thanks for the referral, glad that you share. Great combination of dryland and pool work today.
  2. The Fortress's Avatar
    I enjoyed it too, and have definitely put it to use in my own swimming.