The FAF AFAP Digest

Sunday Drylands:

Rc/Scap ex 15 min
tried Star Trac ab machine, fail, couldn't get it into a good position
straight leg hip flexion, 30 x 3 x 8 each leg
low row, 90 x 4 x 8
adductors, 100 x 3 x 8
abductors, 120 x 3 x 8
tricep press, 70 x 3 x 8
flutter kicks on bosu, 2 x 100
seated twists w/30 lb DB, 3 x 25
twists on cable machine w/yoga ball, 40 x 2 x 15 each side
med ball slams in squash court, 10 x 50 various
foam rolling/streching, 15 min
skipped plyos bc of knee


Monday Swim/SCY/Solo:

Warm up:

600 various
8 x 50 w/agility paddles
odds = front scull @ 1:10
evens = free, EVF emphasis @ 1:00
50 EZ

Main Sets:

6 x 25 burst + cruise
100 EZ

8 x 25 kick w/fins @ :45
odds = AFAP (11s)
evens = EZ
100 EZ

Did workout #1A from the HIT forum. http://forums.usms.org/showthread.ph...501#post285501. Had planned on workout #1, but just wasn't up for it today.

w/fins:
1 x 50 @ 100 pace @ 1:00 (fly, 25 high)
2 x 50 EZ @ 1:00

2 x 50 @ 100 pace @ 1:30 (back, 26)
4 x 50 EZ @ 1:00

3 x 50 @ 100 pace @ 2:00 (breast, 29)
6 x 50 EZ

4 x 50 @ 100 pace @ 2:30 (free w/agility paddles, 25)
8 x 50 EZ

Total: 3100


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Whew, I was tired today. I had a busy weekend with long drives back and forth to Pittsburgh, work on renovations, poor sleep, etc. Didn't feel up to much today, though doing 100 pace work is important too. The really super fabulous news is that our VA house, aka The Compound where Jimby squats, is under contract. We had almost a full price offer right after our very well attended open house on Sunday. Relief! We love our house, but as a Victorian painted lady it sort of sticks out amidst all the center hall colonials that abound. They will inherit our summer league pool/racquet membership after we move, and our team will be glad that they are a family of swimmers.