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The FAF AFAP Digest

Mon & Tues, Aug 11-12

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Monday: Swim/SCY @ Sewickley Masters

Warmup:


600 various
2 x 50 scull
4 x 25 burst + cruise
50 EZ

Man Sets:

1 x 400
-- I did this kick w/fins. Geez, it's along way!
1 x 50 EZ

8 x 50 @ :50
1 x 50 EZ

2 x 200 @ 2:45
-- I did these up tempo kick w/fins
1 x 50 EZ

6 x 50 @ :50
-- I tried to do this as odds fast breast, but had no fast gear at all
1 x 50 EZ

3 x 100 @ 1:25
-- I did this up tempo kick w/fins
1 x 50 EZ

8 x 25 @ 100 pace @ :45
-- did these fly w/fins
100 EZ

Total: 3150


Mostly an aerobic workout. My right shoulder was hurting on breaststroke turns.


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Tuesday:

Drylands:


RC/scap ex
cable twist w/yoga ball, 30 x 3 x 8 each side
explosive leg extensions, 105 x 3 x 15
good mornings, 85 x 4 x 8
HS hi row, 150 x 1 x 6, 155 x 3 x 6
kneeling ab crunches, 160 x 4 x 8
standing calf, 115 x 3 x 8
back squats, 70 x 1 x 6, 80 x 3 x 6
face pulls, 60 x 4 x 25

Swim @ North Park

This was a disaster. I got in 1100 meters and the lifeguards heard thunder. It was still pretty clear, so I was bummed. Had to head home. Geez, it's hard to get in a workout in the summer ... I can't wait until Pitt reopens Aug. 25! I was planning on swimming at Sewickley tomorrow night. I may go to adult swim in the am too if there is any threat of thunder.


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I ended up canceling my trip to Tucson. Had airplane disasters. My brother is there now, so I am going to re-attempt another trip in September. This time, I think I'm fly straight to Phoenix and drive.

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