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The FAF AFAP Digest

Wed & Thur., Aug 27-28

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Wed Drylands:

RC/Scap
russian twists w/plate on incline, 25 x 3 x 25
flutter kicks on bosu, 2 x 100
streamline crunches, 2 x 50
good mornings, 85 x 4 x 8
hip abductors, 100 x 4 x 6
hip adductors, 100 x 4 x 8
icarian butt machine, 50 x 3 x 6 each leg
explosive leg press, 175 x 3 x 15
knee tuck jumps, 10

-- stayed away from all upper body exercises


Thursday: Swim/SCY/Solo @ Pitt

Warm up:


500 various
100 scull
4 x 25 shooters w/fins
50 EZ

Main sets:

6 x 25 burst SDK + cruise @ 1:00
100 EZ

5 x (25 AFAP + 75 EZ) @ 3:00
50 EZ

1 x 50 AFAP dolphin kick w/fins & board
-- went 24 flat or low, saw 23 as I was almost to that wall
-- this is really fast for me, my prior best time was a 25 flat
-- I can only theorize that the kick speed is due to the high volume kicking I did long course
150 EZ

1 x broken AFAP 100 dolphin kick w/board
-- 10 seconds rest each 25
-- 44-45
200 EZ

20 x 25 backstroke kick w/fins @ 100 pace @ :40
-- held 12 flats or faster
-- did 10-11 SDKs
300 EZ

8 x 75 kick w/fins @ 1:30
-- fast parts done as dolphin kick on back with kick board pointed at ceiling
odds = fast/EZ/fast
evens = EZ/fast/EZ
150 EZ

Total: 3600


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Water Rat thinks he did a lot of kicking last night. I did virtually the entire workout kicking. I need to try to remember to hit the foam roller more often with all this leg work. I should probably investigate ART folk her in Pitt too. If I had intervened earlier with something like that, maybe I could have avoided the strain worsening.

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Comments

  1. __steve__'s Avatar
    The foam roller definately helps?
  2. The Fortress's Avatar
    Quote Originally Posted by __steve__
    The foam roller definately helps?
    They're supposed to promote recovery by smoothing muscles, breaking up knots and scar tissue and helping circulation. Everything I've read about foam rolling makes it seem like a must do for serious athletes.