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The FAF AFAP Digest

Tues-Wed, July 22-23

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Tuesday Drylands:

RC/scap ex
wood chops, 27.5 x 1 x 15 each side (forgot to go back and do more)
ab wheel roll outs, 3 x 15
kneeling ab crunch, 130 x 3 x 12, 140 x 1 x 8
face pulls, 70 x 3 x 25
good mornings, 75 x 4 x 8
explosive leg extensions, 90 x 1 x 15, 105 x 2 x 15
supine bench press w/DBs, 40 x 4 x 8
altitude drops, 10
knee tuck jumps, 10


Wednesday: Swim/SCY/Solo @ Pitt

Warm up:


600 various
100 scull
100 fly drills
4 x 25 shooters w/fins 2 ;40
100 EZ

Main sets:

12 x 25 burst + cruise @ 1:00
200 EZ

8 x (25 AFAP swim + 75 EZ) @ 2:30-3:00
100 EZ

8 x (25 AFAP kick w/fins + 75 EZ) @ 2:30-3:00
odds = shooters (9 lows)
evens = dolphin kick w/board (10 highs)
100 EZ

2 x (5 x 50 dolphin kick on back w/fins, hold best average) + 100 EZ
-- couple 27s, then all 28s

extra 100 EZ

Total: 4100


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I did some top end platinum speed type workout today.

Even with my long vacation this summer, I hope to be in better shape heading into the fall than last year with the move. Looking back at my flog, I see that I only swam 3 x a week last July and August and I think much of that was half *ss effort. Of course, the next few months were pretty sub par too ... Hopefully, this year in Pittsburgh will be better than the last one!

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Updated July 23rd, 2014 at 05:16 PM by The Fortress

Categories
Swim Workouts , Strength Training and Dryland Workouts

Comments

  1. StewartACarroll's Avatar
    This is an outside looking in observation; that year went really quick. You will have an awesome year now that you are settled. I know it was a stressful year but you are over the hump and I for one am looking forward to seeing another one of those incredible 50 fly's in San Antonio next spring.
  2. The Fortress's Avatar
    Quote Originally Posted by StewartACarroll
    This is an outside looking in observation; that year went really quick. You will have an awesome year now that you are settled. I know it was a stressful year but you are over the hump and I for one am looking forward to seeing another one of those incredible 50 fly's in San Antonio next spring.
    Thanks Stewart. It was a rough year, but things are more settled now and Lil Fort better adjusted. Oddly, the 50 fly was one of the only bright spots, swimming wise, this year. I am really looking forward to seeing how you do at Worlds. You've had a great year of training!