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The FAF AFAP Digest

Feb. 14, 18

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by , February 20th, 2014 at 12:16 PM (269 Views)

Feb 14: Drylands at LA Fitness

Got the is quick workout before I left for my flight to CA:
RC, scap ex
good mornings, 8 x 3 x 8
seated row, 80 x 4 x 8 negatives
wood chop 27.5 x 2 x 15 each side
dead lift, 75 x 3 x 20/17/15
kneeling ab crunch, 110 x 3 x 20
explosive leg extensions, 90 x 3 x 25


4 day gap during which I did zilch ...



Tuesday: Swim/SCY/Solo @ Pitt

Warm up:

600 various
6 x 50 scull drill
4 x 25 shooters w.fins
50 EZ

Main Sets:

6 x 25 burst + cruise
50 EZ

4 x (75 fast kick w/fins + 125 EZ) @ 5:00
dolphin with board (40-41), back (38), flutter (40), back (39)
50 EZ

4 x 25 free @ 100 pace @ :40
-- decided I didn't want to do a USRPT set, felt terrible
100 EZ

8 x (25 AFAP + 75 EZ) @ 3:00
100 EZ

4 x 25 dive w/chute off blocks w/15 kicks, cruise back

6 x 25 w/chute & fins
100 EZ

Total: 3550


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

Had a nice visit in Cali. Teen Fort doing well post surgery. Didn't feel like making a special effort to swim with Lil Fort in tow. But after 4 dry days, I felt positively awful in the water yesterday. I'm also tired from lack of sleep. I don't do well traveling west; no west coast meets for me.

Use your form roller! http://www.swimmingscience.net/2014/...ntent=FaceBook

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