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The FAF AFAP Digest

Tuesday, Feb. 26

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by , February 26th, 2013 at 06:18 PM (1498 Views)

RC/scapular exercises, 20 min
explosive leg press, 190 x 3 x 15
low row negatives, 90 x 3 x 8
med ball slams 2 x 10
resisted track start jumps, 10
explosive glute isolator machine, 40 x 1 x 8 -- got a quad cramp and stopped
power wheel roll outs, 2 x 15
leg abductor, 130 x 1 x 6 (forgot other sets, machine was popular today)
back extensions w/25 lb plate, 2 x 15
flutter kicks on bosu, 10
knee tuck jumps, 10


600 various
5 x 50 front scull @ :15 RI
5 x 50 caterpillar fly drill @ :15 RI
50 EZ kick
10 x 50 w/agility paddles @ 1:00
odds = smooth free
evens = smooth back
50 EZ
8 x 25 shooters w/fins @ :45
100 EZ

Total: 2000

Stretching/Foam rolling, 30 min


Energy is slowly coming back, though I'm still hacking and congested. Just did a recovery swim today after two attempted harder efforts. I'm at 2.5 weeks with no killer HIT workout. February is kind of a disaster. Good thing I am not worried about the FLOG.

Had to take Lil Fort to the gym to run on the treadmill, so got in some much needed stretching and foam rolling.

OakMarr is now closed indefinitely. They can't locate the leak. This development basically eliminates lap swimming at night at SpringHill as the USS teams move there.

Livestrong and the possible negative effects of energy drinks:

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