View RSS Feed

The FAF AFAP Digest

Tues & Wed. July 2-3

Rate this Entry
Tuesday

Bike, 45 min


Wed Double:

Drylands:

RC/scap ex, 15 min
power wheel roll outs, 3 x 15
explosive punch on cable machine, 30 x 3 x 30
leg abductor, 100 x 3 x 8
explosive leg press, 150 x x 15, 170 x 2 x 10
cable twist w/yoga ball, 35 x 2 x 12 each side
overhead squats, 45 x 2 x 8
med ball slams, 10
knee tuck jumps, 10
altitude drops 5
fast ropes, 2 x :30


Swim/SCY/Solo:

Warm up:

600 various
8 x 50 w/agility paddles @ :15 RI
odds = front scull
evens = caterpillar fly drill

Main Sets:

8 x 25 burst dolphin kick + cruise @ 1:00
100 EZ kick

8 x 25 burst + cruise, fast hand drills @ 1:00
100 EZ

3 x (8 x 50) w/fins & agility paddles @ :50 + 50 EZ @ 1:00
R1 = free (30-31s)
R2 = kick (31-32s)
R3 = free (28-29) -- yes, this is me trying on an aerobic set

100 EZ

Total: 3050


~~~~~~~~~~~~~~~~~~~~~~~~~

I was busy all day yesterday and didn't hop on my bike for a quick spin until almost 9:30. Made up for it today. Was very happy that the water temp at SpringHill was back to 83-84 instead of 85-86. Maybe a non-noodler complained for a change! Tomorrow is busy again. Lil Fort has a 8K race and Teen Fort has the 4th of July relays. This meet is an annual meet between the six summer league teams in my town. They do all relays -- free, all 4 strokes, medley and mixed relays. Much fun, Lil Fort is a tad ticked that she is missing it. She is, of course, not very happy about moving and is trying to cram as much fun as she can in this summer. Now, I am off to dinner with friends!

Submit "Tues & Wed. July 2-3" to Digg Submit "Tues & Wed. July 2-3" to del.icio.us Submit "Tues & Wed. July 2-3" to StumbleUpon Submit "Tues & Wed. July 2-3" to Google

Comments