The FAF AFAP Digest
Sat., Feb. 8
by , February 9th, 2013 at 04:51 PM (1191 Views)
The FortressDrylands:
RC/scapular ex, 20 min
extreme angle iso squat w/15 lb kettleball, 5:00
low row negatives, 80 x 3 x 8
power squats, 180 x 3 x 8
leg abductor, 130 x 3 x 6
total ab machine, 120 x 3 x 15
explosive glute isolator machine, 40 x 1 x 8 each leg (forgot to do other sets)
bicep curl, 50 x 2 x 8
flutter kicks on bosu w/ankle weights, 100
captains chair leg raises w/ankle weights, 2 x 15
power wheel roll outs, 2 x 15
standing long jumps, 10
knee tuck jumps w/ankle weights, 2 x 10
long arm crunches, 50
Foam rolling/stretching, 20 min
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I'm very excited about my SCM rankings: http://www.usms.org/comp/tt/toptenlist.php. I got in all 9 sprint events for the first time ever! I hope to replicate that in yards this year; we'll see if I fit everything in.
I was looking ahead at events at Nats. Three of the events I wanted to swim are on day three. That won't work for me. So it looks like I'll be swimming the 50 breast on Friday. Sunday is 100 back/50 free/100 fly. Should I swim 50 free or 100 fly? I'm leaning toward 50 free, which means I'd have to swim 100 fly at Zones untapered. At least I won't be fighting the triathletes for that event.
Teen Fort is off to watch Ledecky and Congor at Metro Champs. Wish I could watch, but Lil Fort has a soccer game.
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