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The FAF AFAP Digest

Dec. 29-30

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by , December 30th, 2013 at 02:39 PM (295 Views)
Sunday: Swim/SCY @ OakMarr

Warm up:

600 various
100 scull
4 x 50 fly drills
8 x 25 shooters w/fins @:45
50 EZ

Main Sets:

2 x (4 x 12.5 AFAP kick + cruise to wall) @ :30
-- I had intended to try the 4 x (6 x 12.5 AFAP) USRPT set, but I disliked it so stopped. I won't ever use that method for training 50s
200 EZ

20 x 25 free w/fins @ 100 pace @ :40
-- this was hard
200 EZ

20 x 25 breast w/fins @ :40
-- skipped #11
200 EZ

Total: 2950

-- Not much yardage, but a lot of race pace yardage


Monday: Drylands

RC/Scap ex
low row, 85 x 4 x 6
good mornings, 55 x 3 x 8
push press, 45 x 3 x 8
explosive leg press, 160 x 3 x 15
glute isolator, 70 x 3 x 8 each leg
hip abductor, 100 x 4 x 8
trice press, 80 x 3 x 8
ab machine, 120 x 3 x 8


Swim/SCY/Solo: 1000 EZ

I had considered doing a workout, but the pool was mobbed and it wasn't possible.


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This last week has not been the greatest training. Traveling and holiday festivities cut into my swimming and I was dry 4 days. My upper body feels pretty fatigued from weights. My GTD total is at 370 miles. I'm kind of surprised since I basically took the summer off. I guess I've just been swimming more without the drylands the last half of 2013.

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Comments

  1. pwb's Avatar
    My GTD total is at 370 miles.
    You've got me by about 8 miles. I've been lax about updating GTD, but my spreadsheet says I'm at 362 miles. I guess that's another reason I shouldn't continue being the High Volume coach
  2. The Fortress's Avatar
    Quote Originally Posted by pwb
    You've got me by about 8 miles. I've been lax about updating GTD, but my spreadsheet says I'm at 362 miles. I guess that's another reason I shouldn't continue being the High Volume coach
    ?! I think my volume is consistent with a sprinter's, so I should get to keep my job!