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The FAF AFAP Digest

Jan 20-21

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Drylands @ LA Fitness

RC/scap, 10 min
captains chair leg raises, 2 x 15
power wheel roll outs, 2 x 15
flutter kicks on bosu, 2 x 100
russian twist on incline bench w/plate, 3 x 25
low row, 80 x 1 x 6, 90 x 3 x 6
good mornings, 65 x 1 x 8, 90 x 3 x 8
explosive leg press, 175 x 3 x 15
glute isolator, 50 x 3 x 6 each leg
goblet squats, 50 x 1 x 8, 60 x 2 x 8
push press, 45 x 3 x 6

stretching/yoga/foam rolling, 30 min


Swim/SCY @ Sewickley Y w/some Sewickley masters

Warm up:

600 various
100 scull w/paddles & snorkle
100 fly drill w/paddles & snorkel
4 x 50 DPS free w/paddles & snorkel
8 x 25 kick w/alignment board & snorkel

Main sets:

Jim was doing 11 x 150 @ 2:15 to prep for this weekend's hour swim.
I did 4 x 150 backstroke with him

Did the rest of the workout with Bill. We were both sore from weights, so didn't do anything too hard.

2 x (3 x 3 x 50)
-- I used fins
50 = burst + cruise stroke, fly/back/breast @ :50
50 = burst + cruise kick @ 1:10
50 = EZ kick @ 1:10

100 EZ

Total: 2800


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

I was dragging today after 6 days in a row of working out and weights, and I still have a cold. I'm due for a day off tomorrow. Upper body weights really kill my ability to do much fly.

Bad news for Teen Fort. In addition to the pinched nerve (which they said didn't explain her shoulder pain), a contrast MRI shows she has a Type 3 slap tear. Surgery is the only way to fix that problem. I feel really badly for her. That's a 6 month recovery. She's trying to schedule the surgery now and I will have to fly out to CA. I had hoped to go for a visit, but not under these circumstances ... We Fort women don't have bionic shoulders ...

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Updated January 21st, 2014 at 04:55 PM by The Fortress

Categories
Swim Workouts , Strength Training and Dryland Workouts

Comments

  1. ekw's Avatar
    Oh no, poor Teen Fort!
  2. The Fortress's Avatar
    Quote Originally Posted by ekw
    Oh no, poor Teen Fort!
    Yep. She's been in PT for awhile and that didn't help, so I knew something was wrong ... I had a small slap lesion that I PRP'd, but her doctor says that's not an option for her.