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The FAF AFAP Digest

Monday, April 28

Rating: 11 votes, 5.00 average.

Drylands:

RC/scap ex, 15 min
cable push pull, 17.5 x 4 x 15 ( )
explosive leg extensions, 9- x 3 x 15
good mornings 75 x 4 x 8
flutter kicks on bosu, 100
russian twists w/plate on incline bench, 25 x 2 x 25
overhead squat , 45 2 x 8
goblet squat, 60 x 3 x 8
rear delt fly, 75 x 3 x 8


Swim LCM @ Pitt

I decided to try and swim with my team tonight since Pitt is closed and be a "player coach." That was a mistake, immediately got a text saying it was impermissible. I did a workout I would not normally have done. We only had two lanes tonight bc the age groupers, senior team and divers were all practicing at the same time. Very crowded.

Warm up:

400 choice
4 x 50 drill-kick w/fins @ :10 rest
4 x 25 shooter + 25 EZ w/fins @ 1:10
4 x 50, 4 fast strokes, 4 slow strokes @ 1:00
50 EZ

Main Sets:

2 x (4 x 50 kick w/fins) @ 1:10
1 = 15 m fast
2 = 25 m fast
3 = 35 m fast
4 = EZ
100 EZ

Hackett Set: The team was doing free. I did backstroke with fins, though I just kicked the EZ ones. I was targeting :34s on the 200 pace efforts. I mostly did those with some 33s.

16 x 50 @ 1:00
-- every forth one @ 200 pace
50 EZ

12 x 50 @ 1:10
-- every third one @ 200 pace
50 EZ

8 x 50 @ 1:20
-- every second one at 200 pace
-- I missed 3 of these for a bathroom break
50 EZ

4 x 50, all @ 200 pace @ 1:30
-- I did a :31 on the last one
100 EZ

Total: 3650


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

I was too depressed to work out yesterday. Couldn't wrap my brain around a long drive to a crappy pool. Still feeling really down. It's unusual that there is a problem with no solution. I would never have agreed to move here if I had known. Pitt is closed very frequently. And even when it isn't, I spend 2 1/2 hours driving on M-W-F to swim and then coach, which is pretty burdensome.

I'm pretty tired after today's efforts. It was rather a lot, especially in long course, after being sick for so long.

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Comments

  1. __steve__'s Avatar
    Ah, great idea with those cable push/pulls. Thanks for sharing Fort
  2. The Fortress's Avatar
    Quote Originally Posted by __steve__
    Ah, great idea with those cable push/pulls. Thanks for sharing Fort
    Builds strength in the obliques/core for rotation!